by Colin | Mar 24, 2016 | Blog / Workouts
Just a reminder that the gym is closed today except for the team workout from 2:00-3:30 pm! All regular members, On Ramp members, and teens are welcome to attend.
by Colin | Mar 23, 2016 | Blog / Workouts
This is the last week of the CrossFit Open, and the final workout will be released tonight. Congrats to everyone who has participated this year! A. 2 rounds of the following complex, using a light weight, increasing on the second set: 3 hang snatch pulls + 3 muscle...
by Colin | Mar 22, 2016 | Blog / Workouts
A. Turkish get-up – Pick a moderate weight, and do alternating reps for 4 minutes at an easy pace. B. KB clean and press – 4 sets of 5-10 reps per side. Choose a weight that allows you to hit in this rep range, while still being challenging. C. For time:...
by Colin | Mar 21, 2016 | Blog / Workouts
A. Back squat – 5×4@81%. B. Working with a partner, a 12 minute AMRAP of: Partner 1: 1 length sandbag carry, 5 sandbag squats, 1 length sandbag carry Partner 2: 1 length farmer’s carry (2 KBs or DBs), 5 Russian KB swings (use one of the carried KBs)...
by Colin | Mar 20, 2016 | Blog / Workouts
A. Pull-up strength – Choose one of these ring row variations and do 4 max effort sets, aiming for 5+ reps. Even if you can do strict pull-ups, you will still find some of these to be quite challenging. Hinge rows – Starting in a ring row position, keep...
