by Colin | Aug 5, 2016 | Blog / Workouts
**Come on out and watch Lisa, Annick, and Roxanne compete at Starke CrossFit (in Winnipeg) for the Starke Games on Saturday and Sunday! More info here.** A. Spend 5 minutes working on tall snatches. B. 4 sets at your working weight of: 2 snatch balances + 2 overhead...
by Colin | Aug 4, 2016 | Blog / Workouts
A. Bench press – 4×3@80+%. Increase weight from last time if possible. B. For max reps or distance, 3 minutes at each station, with 30 seconds between stations: Tire flips Farmer’s carry (2 heavy DBs or KBs) Yoke sled push (We will drop the...
by Colin | Aug 3, 2016 | Blog / Workouts
A. Deadlift – 3×3@87%. Scale down the weight if your back position isn’t solid. B. 3 rounds for time: 20 DB push presses 25 toes-to-bar (scale the number or movement if needed). 50 double-unders DB weight should be challenging. C. 3 max effort sets of...
by Colin | Aug 2, 2016 | Blog / Workouts
A. Back squat – 1×20 @ about 68%, up 5-10 lbs from last week. We have one more week (after today) of these, so hang in there. The mental game is key with these, so know that you can indeed do this. B. 5 rounds for time: 7 front squats (55% of your max front...
by Colin | Aug 1, 2016 | Blog / Workouts
A. 4 sets of this complex: 2 presses + 3 push presses. Use a heavier weight than last week’s sets of 3 presses. B. Alternating with a partner, 3 rounds (each): Row 1000 m, then rest while your partner works. C. 3 max effort sets of hollow rocks or tuck...
