by Colin | May 27, 2016 | Blog / Workouts
A. Push press – 5×3@70-75%. B. For time, 8 rounds of: 5 ring dips (scale to bar dips, ring push-ups or ring plank hold (10-15 sec)) 5 weighted lunges per leg (2 heavy DBs or KBs). C. Bonus work, if you have time: handstand...
by Colin | May 26, 2016 | Blog / Workouts
A. Deadlift – 5×2@85%. B. 3 rounds for time: 3 laps farmer’s carry (heavy but not maximal, 2 DBs or KBs) Run 400 m. C. 4 max effort sets of stir-the-pot on an exercise ball. **If anyone would like to help out at a local sports event, the Manitoba...
by Colin | May 25, 2016 | Blog / Workouts
A. Increase to working weight, then do 4 sets of the following complex: 1 hang clean + 1 clean + 1 push jerk + 1 split jerk. B. With a partner, for time: Row 2000 m (partition as needed) Then, in 4 minutes: Max reps of thrusters (115/75, or a weight at which you can...
by Colin | May 24, 2016 | Blog / Workouts
A. Back squat – 5×5@70%. B. For time: 100 single skips 4 rounds of: 15 overhead squats (95/65 or 50%, whichever is less) 15 pull-ups Then: 100 double-unders.
by Colin | May 23, 2016 | Blog / Workouts
A. Turkish get-up – Work up to a heavy double (up and down twice without setting the weight down) on each arm. Smooth controlled movement is the way to go with this one. B. Since the CrossFit Regionals are going on right now, this one is somewhat inspired by the...
