by Colin | Oct 17, 2017 | Blog / Workouts
A. Back squat – 5×2@84%, every 2 minutes. B. Every 2 minutes for 7 rounds: 3 snatches at 60% 8 burpees 24 double-unders. Complete the burpees and DUs as quickly as you can, and rest in the remainder of the two minutes. Scale to power snatches if your...
by Colin | Oct 16, 2017 | Blog / Workouts
A. Cleans – 5×3@75% (or moderately heavy weight, if you don’t have a max). Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position. B. From crossfit.com on Oct 4 2017: 12 minute AMRAP of: 10 calorie bike...
by Colin | Oct 15, 2017 | Blog / Workouts
A. Overhead squat – 5×3 at a moderately heavy weight. If you have a max, aim for about 75%. B. 8 minute AMRAP of: 5 deadlifts at 55% 7 ring dips (scale to ring push-ups or push-ups) 7 strict pull-ups (scale as needed). Compare to Jan 18 2017. C. Accumulate...
by Colin | Oct 14, 2017 | Blog / Workouts
A. This is a modified version of one of the Team Series workouts that some of our athletes did a couple of weeks ago: For time: 120 double-unders 30 chest-to-bar pull-ups 30 hang power snatches (95/65) 120 double-unders. Scale the DU numbers if needed so that...
by Colin | Oct 13, 2017 | Blog / Workouts
A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). B. From the Prairie CrossFit 2014 beginner competition, WOD #2 (Compare to...
