by Colin | Dec 28, 2016 | Blog / Workouts
A. Bench press – Find your 5 rep max. B. For time: 7 rounds of: 4 strict chest-to-bar pull-ups (scale to regular pull-ups or assisted pull-ups) 7 DB push presses (if you have HSPU, feel free to do them instead) 12 KB snatches (6 on one arm, then switch) (55/35...
by Colin | Dec 27, 2016 | Blog / Workouts
A. CrossFit Total – Find your 1 rep max back squat, press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in the CrossFit Journal, and particularly his words about choosing your...
by Colin | Dec 26, 2016 | Blog / Workouts
A. Snatch – 5×3. If your technique is good, try to increase your weight from last week on all or some of the sets. B. For individual times: Row 500 m, rest 3 minutes Row 500 m, rest 3 minutes Row 250 m, rest 90 seconds Row 250 m. C. 3×5 “bat...
by Colin | Dec 25, 2016 | Blog / Workouts
Regular classes resume tomorrow, Dec 27.
by Colin | Dec 24, 2016 | Blog / Workouts
Merry Christmas to you and your family! Don’t forget to get outside and enjoy the outdoors.
