by Colin | Jan 29, 2017 | Blog / Workouts
A. Push press – Find your 1 rep max. B. 6 rounds for time of: 7 thrusters (95/65, or scale to 60% of your push press, whichever is less) 7 pull-ups Rest 1 minute, then: 3 minutes of double-unders for reps (or 3 minutes of practice, if you’re not proficient...
by Colin | Jan 28, 2017 | Blog / Workouts
A. With a partner, 20 minute AMRAP of: 5 laps overhead plate carry / bar hang hold 10 plate touch burpees 20 pull-ups (may be partner assisted) 40 goblet squats (ideally 53/35 lbs, but scale as needed). (For the squats, one person works at a time.) B. 10 minutes of...
by Colin | Jan 27, 2017 | Blog / Workouts
A. Pull-up strength: Beat swing practice 3 max effort sets of strict pull-ups at 33X3 tempo 3 max effort chin-over-bar holds B. Event 7 from this year’s FrostFit competition at CrossFit Winnipeg. This consists of two scored events – a row, and a timed...
by Colin | Jan 26, 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 | Jan 25, 2017 | Blog / Workouts
A. 5 sets of the following complex: 1 clean + 2 jerks. Weight should be 80%+ if technique is good. You may increase the weight from set to set if needed. B. 8 minute AMRAP of: 6 DB power cleans (heavy-ish) 12 ring push-ups Then: 2 minute AMRAP of: suitcase carry...
