by Colin | Aug 8, 2017 | Blog / Workouts
A. Front squat – 4×4@80%. B. From the crossfit.com mainsite on April 9 2017: 30-20-10 of: DB thrusters (35 lbs per hand) Toes-to-bar. The Rx weight is given as 35 lbs, which is usually interpreted as being for men, but in this case the weight is doable for...
by Colin | Aug 7, 2017 | Blog / Workouts
A. Press – 5×5 @ approx. 75%. B. Every minute on the minute (EMOM) for 20 minutes: Minute 1: 1-3 wall walks (Do these with control up and down.) Minute 2: 30-50 double-unders (If you are fairly proficient at these, do 50 reps. These should take no longer...
by Colin | Aug 6, 2017 | Blog / Workouts
All regular class members and On Ramp members are welcome to come out to the team workout today from 2:00-3:30 pm. We’ll do a fun partner or team workout, and you can meet some new people! ***Update — Meet us in the Steinbach Soccer Park parking lot...
by Colin | Aug 5, 2017 | Blog / Workouts
The gym will be closed today (Sunday), but we will be open tomorrow for a Civic Holiday team workout (2 pm to 3:30 pm).
by Colin | Aug 4, 2017 | Blog / Workouts
A. Turkish get-up – Take 10-12 minutes to work up to heavy single rep on each arm. For a weight to count, you must do a rep on each arm. B. Single-arm pulling strength: 3 max effort sets of single-arm ring rows. You will likely need to scale these to a more...
