by Colin | Jan 20, 2016 | Blog / Workouts
A. Clean and jerk – Work up to a heavy single for the day (may not be a true max). B. Pause front squats – 3×3 (3 second pause in bottom of each rep). Increase weight from last week. C. 12 minute AMRAP of: 8 hang power cleans at 50% 8 hand release...
by Colin | Jan 19, 2016 | Blog / Workouts
A. Back squat – 5×3@81%. B. 15 minute AMRAP of: 10-15 unbroken wall balls 10 unbroken burpees. Rest 1 minute. We are working on consistency, mental toughness, and pacing. Pick a number for your wall balls, and stick with it for the entire workout....
by Colin | Jan 18, 2016 | Blog / Workouts
A. Snatch complex – 4 work sets of 1 snatch pull + 1 snatch + 1 overhead squat. B. Alternating with a partner: Row 1000 m, 1000 m, 500 m (each). C. V-ups – 3 x 5-15 reps. Try to increase the number of reps from last week.
by Colin | Jan 17, 2016 | Blog / Workouts
A. Deadlift – 4×3 @ 51X1 tempo. Increase weight 5% from last week (75%). B. Handstand holds – 3 max effort holds facing wall. C. Push-up negatives – 3 max effort sets. Scale up portion if needed. D. Strict pull-ups – 3 max effort sets with...
by Colin | Jan 15, 2016 | Blog / Workouts
The annual FrostFit competition is being held at CrossFit Winnipeg today and tomorrow. Come and cheer on our teams, Lisa and Jeremy D, and Annick and Roxanne! Just a reminder that we have our first 11 am regular Saturday class today! A. Front squat – 3×3...
