by Colin | Jul 1, 2016 | Blog / Workouts
A. Bench press – 5×2, preferably 80%+. B. 10 rounds for time: Row 250 m, rest 1 minute. Compare to Aug 26 2015, Nov 22 2014, Feb 5 2014, Oct 31 2013, May 15 2013. C. 3 rounds of max effort stir-the-pot OR strict...
by Colin | Jun 30, 2016 | Blog / Workouts
Happy Canada Day! Just a reminder that the gym is closed today except for the team workout from 10:00-11:30 am! All regular members and On Ramp members are welcome to attend. These are a lot of fun, and a great way to meet some new people. We divide you up into...
by Colin | Jun 29, 2016 | Blog / Workouts
A. Deadlift – 1×10@65%, 2×5@78%, 1×10@65%. B. With a partner: Run 400 m, then: 5 rounds of: 1 lap sled pull / 1 lap farmer’s carry, switch roles Then run 400 m. (i.e. Run once at the beginning, and once at the end.) Sled weights should be at...
by Colin | Jun 28, 2016 | Blog / Workouts
A. Every 90 seconds for 5 rounds: 1 clean + 2 front squats + 1 thruster. Weight should be 80%+ of your max thruster or push press. B. “Jackie” – This is one of the named CrossFit workouts. For time: Row 1000 m 50 thrusters with a 45 lb barbell 30...
by Colin | Jun 27, 2016 | Blog / Workouts
A. Back squat – 4×2@85%. For the new people, we will likely stick with goblet squats (5×5), unless they have previous lifting experience. B. Partner workout, for time and reps: Row 250 m / max push-ups, switch roles Row 250 m / max pull-ups or ring...
