by Colin | Apr 14, 2017 | Blog / Workouts
A. Handstand push-up practice: 5 kick-ups, aiming to just lightly hit the wall with your feet Hollow body practice on the floor HSPU progressions, starting with the teddy bear stand variations shown here (video) by Carl Paoli (part 2 for more advanced athletes) 4 max...
by Colin | Apr 13, 2017 | Blog / Workouts
We will be holding a team workout today from 10:30 am until 12 noon. All regular members and On Ramp members are welcome to attend!
by Colin | Apr 12, 2017 | Blog / Workouts
A. Deadlift – 5×3@70-73%. Tempo will be 51X1 (5 second negative, 1 second at the bottom, eXplode up (fast), 1 second at the top). B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have...
by Colin | Apr 11, 2017 | Blog / Workouts
A. Every 2 minutes, do 2 cleans + 2 jerks at the following percentages: 70, 75, 80, 80, 80. B. 3 rounds for time of: 60 double-unders 40 Russian KB swings (70/44) 20 burpees. C. Accumulate 60 V-ups (scale to tuck-ups if...
by Colin | Apr 10, 2017 | Blog / Workouts
A. Pause back squats – 5×5 @ approximately 70% (increase from last week). Pause 2 seconds in the bottom of each squat. Focus on good form in the bottom of the movement, and a powerful drive up. For those of you who rely a lot on the bounce in the bottom of...
