by Colin | May 30, 2017 | Blog / Workouts
A. Back squat – 3×8 @ 71%. B. With a partner, a 12 minute AMRAP of: 1 lap sled push (or forward sled pull if using the smaller sleds) / front rack KB hold (1 KB, 55/35) Switch roles 1 lap sled push / overhead KB hold (same KB, or lighter if needed) Switch...
by Colin | May 29, 2017 | Blog / Workouts
**Please note that there is no 9 am class today. Sorry for any inconvenience.** A. Handstand practice: 10 kick-ups, focusing on either lightly touching the wall, or not touching the wall at all. 10-15 wall walks (or 5 minutes, whichever comes first), focusing on...
by Colin | May 28, 2017 | Blog / Workouts
A. Pull-up strength: Take a few minutes to practice your beat swing. Warm up, then find your max pull-up number (strict pull-ups). If you’re not yet able to do full pull-ups, pick a pulling variation and test that. DB rows – Do a max effort set on your...
by Colin | May 27, 2017 | Blog / Workouts
A. “Fight Gone Bad” – This is a classic CrossFit workout: For total reps: Three rounds, one minute at each station: Wall balls (14/20 lb) Sumo deadlift high pull (55/75 lbs) (this is how the workout is written, but we may substitute KB swings) Box...
by Colin | May 26, 2017 | Blog / Workouts
A. 3-position snatch – Do a snatch at each of the following start positions: mid-thigh, kneecap, floor. Your sets should be at 75-85% of your max snatch. B. Run 1.9 km for time (to RCMP office and back). Rest 2 minutes, then: 5 laps (outdoor) heavy...
