by Colin | Oct 22, 2017 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Oct 21, 2017 | Blog / Workouts
A. From crossfit.com on Oct 11 2017: On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 155/110 lb clean and jerks Rest 1 minute From 8:00-11:00, run 400 meters then do...
by Colin | Oct 20, 2017 | Blog / Workouts
A. Bench press – 5×5, increasing weight by 3-4% from Sat Oct 7. B. 12 minute AMRAP of: 1 lap overhead plate lunges (45/25 lbs) 12 body rows (supinated) 8 KB cleans per arm (53/35) 16 Russian KB swings Set up the adjustable pull-up bars for the body rows,...
by Colin | Oct 19, 2017 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Oct 18, 2017 | Blog / Workouts
A. Pull-up strength: Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and...
