by Colin | Aug 13, 2017 | Blog / Workouts
Bring a friend or family member out to any of the regular classes today, and you can do a partner workout with them! A. Press – 5×5 @ approx. 78%. You may add a bit of weight from last week, or use the same weight and try for an extra rep or two on some or...
by Colin | Aug 12, 2017 | Blog / Workouts
A. “Filthy Fifty”, for time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings, 1 pood (35 lbs) Walking lunges, 50 steps 50 Knees to elbows (scale to knee raises) 50 Push press, 45 pounds 50 Back extensions (sub barbell good mornings) 50 Wall...
by Colin | Aug 11, 2017 | Blog / Workouts
A. Rings practice – Pick an appropriate movement from each category, then do 5 max effort sets of each movement. Pull – ring row, hinge row, ring pull-up, false-grip ring pull-up Push – knee (or banded) ring push-ups, ring push-ups, ring dips Hold...
by Colin | Aug 10, 2017 | Blog / Workouts
A. Split squats – 3×6 per leg (increase weight from last week). B. From the crossfit.com mainsite on March 26 2017: 3 rounds for time: One minute of back squats (135/95) Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power...
by Colin | Aug 9, 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 2-5 pegboard ascents 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets...
