by Colin | Feb 8, 2017 | Blog / Workouts
A. Deadlift – 4×5 @ 76%. B. With a partner, alternating laps: Sled pull 16 laps (total) – sled weights – men 1/2 bodyweight, women 1/3 bodyweight. C. 4 max effort sets of tuck, straddle, or hollow rocks.
by Colin | Feb 7, 2017 | Blog / Workouts
A. Find your 1 rep max front squat. B. “Elizabeth” – This is a named CrossFit workout, and we’ve done it a few times before. For time, 21-15-9 of: Cleans (full squat cleans ideally) (135/95 or 70% of your 1 rep max clean) Ring dips (scale to bar dips, ring push-ups or...
by Colin | Feb 6, 2017 | Blog / Workouts
A. Handstand push-up practice: 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one...
by Colin | Feb 5, 2017 | Blog / Workouts
A. Snatch – Work up to a heavy single (may or may not be a max). If you are new, do the warm-up technique with the class, and then 4 work sets of: 1 snatch balance + 3 overhead squats. B. This is a rowing variation of the “Helen” workout: 3 rounds...
by Colin | Feb 4, 2017 | Blog / Workouts
A. Turkish get-up – Work your way up to a heavy double on each arm. For the weight to count, you must complete the 2 reps on that arm without setting the weight down, AND you must do that weight with both arms. You may rest between between your sets (i.e....
