by Colin | Jun 20, 2016 | Blog / Workouts
A. 4 sets of the following complex, as heavy as your technique allows: 1 snatch + 1 snatch balance + 1 overhead squat. B. For time: Row 500 m 3 rounds of: 15 DB thrusters + 20 toes-to-bar Then: Row 500 m. Compare to April 6 2016 or Sept 2 2015. C. 3 rounds, not for...
by Colin | Jun 19, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups) 2 max effort sets of chin-ups (scale to foot-assisted) 2 max effort sets of an easy ring row variation...
by Colin | Jun 17, 2016 | Blog / Workouts
A. Push press – 4×4@81-84% (increase weight slightly from last week if possible). B. 15 minute AMRAP, with a partner, alternating each round: 10 wall balls (20/14) 10 burpees. **If you’ve got some time today or tomorrow, and would like to support our...
by Colin | Jun 16, 2016 | 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. **If you’ve got some time this weekend, and would like to support our team at CrossFit Winnipeg’s...
by Colin | Jun 15, 2016 | Blog / Workouts
A. Deadlift – 2×10@60%, 2×5@75%. B. Accumulate 1 minute hanging from the pull-up bar. C. Run 400 m, rest 2 minutes Run 800 m, rest 4 minutes, Run 400 m.
