by Colin | Aug 3, 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 | Aug 2, 2017 | Blog / Workouts
A. Split squat – 3×10 reps per leg. Increase weight 5-10 lbs from last week. Focus on stable, smooth movement, keeping the knee stacked over top of the ankle at the bottom. Yes, we know these are tough, but they are worth it. We do a lot of strength work...
by Colin | Aug 1, 2017 | Blog / Workouts
A. Work up in weight, then do 4 sets at 75-80% of the following complex: 2 cleans + 2 split jerks. Focus on good footwork for both the cleans and jerks. B. With a partner, 12 rounds for time: Row 300/250 m / other partner holds a KB locked out overhead (single arm)...
by Colin | Jul 31, 2017 | Blog / Workouts
A. Front squat – 3×6@76% (up 5-10 lbs from last week). B. 12 minute AMRAP of: 9 box jump burpees 9 pull-ups 9 ring dips.
by Colin | Jul 30, 2017 | Blog / Workouts
A. Snatch – Find your 1 rep max. If you’re new and still working on your technique, do 5 sets of 2 at a weight that allows you to practice good form. B. From crossfit.com on July 24 2017: 7 minute AMRAP of: 50 double-unders 10 overhead squats (135/95)....
