by Colin | Jan 24, 2017 | Blog / Workouts
A. Front squat – 4×4@80%. B. For time: 20 strict pull-ups 20 wall balls 20 pull-ups 20 wall balls 20 knees-to-elbows 20 wall balls 20 toes-to-bar 20 wall balls. C. Tabata tuck/hollow...
by Colin | Jan 23, 2017 | Blog / Workouts
A. Snatch – 5×2 @ 85% (or at a higher if, and only if, your technique is good). B. Overhead squat – 3×3 @ 75-80%. C. For individual times: Row 1000 m at 90% effort Rest 4 minutes Row 1000 m at 100% effort. This is similar to what we did on Nov...
by Colin | Jan 22, 2017 | Blog / Workouts
A. 5 sets at your working weight of: 3 push presses + 3 push jerks. Weight should be 75+% of your max push press, if possible. B. For reps: 5 minute AMRAP of: 4 deadlifts at 60% 8 ring dips (scale to ring push-ups or push-ups) Rest 2 minutes 5 minute AMRAP of: 6...
by Colin | Jan 21, 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 | Jan 20, 2017 | Blog / Workouts
A. Split jerks from a rack – 5×2@80+%. You may increase your weight as you go, but we are not looking for a max today. Five technically sound sets at a reasonably heavy weight are what we’re aiming for. B. 5 rounds for time: 3 DB snatches per arm 6...
