by Colin | Apr 24, 2017 | Blog / Workouts
A. Back squat – 4×5@80%. No pauses this week, so these should feel easier. B. 3 rounds for time/reps, alternating with a partner: Row 500 m Max effort push-ups (in one set – it doesn’t have to be continuous, but you cannot come out of the plank...
by Colin | Apr 23, 2017 | Blog / Workouts
A. Press – Find your 5 rep max. For new people, we will do 5×5 at a moderately challenging weight. B. With a partner: This is a “pet rock” style workout, so you will need to keep a medicine ball off the ground for the entire workout. 3 rounds...
by Colin | Apr 22, 2017 | Blog / Workouts
A. Rope climb practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets of supinated body rows at 31X3...
by Colin | Apr 21, 2017 | Blog / Workouts
A. Deadlift – 5×3@80%. B. Modified “Nancy”, one of the named CrossFit workouts, which consists of: 5 rounds for time of: 300 m row (400 m run in the unmodified version) 15 overhead squats (95/65) Compare to March 4 2013 or Jan 5 2013. Scale the...
by Colin | Apr 20, 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.
