by Colin | Sep 6, 2015 | Blog / Workouts
All regular members, On Ramp/Fundamentals members, and teen class members are welcome to attend. The team workout will be held (weather permitting) at the Steinbach Soccer Complex. If the weather doesn’t cooperate, we will hold the workout at CrossFit Steinbach....
by Colin | Sep 4, 2015 | Blog / Workouts
A. Tempo deadlift – 5×3 at 51X1 tempo (5 second negative, 1 sec at bottom, eXplode up, 1 second at top). Weight should ideally be >70% of your 1 rep max deadlift, but your back position is the key determinant of weight here. If you did this on Aug 15 or...
by Colin | Sep 2, 2015 | Blog / Workouts
A. Snatch balance – At a moderately heavy weight, do 4×2. Aim for speed and accuracy. B. Snatch pulls – 3×3@100%+ (of your max snatch). Snatch pulls consist of the first pull (floor to knees) and second pull (knees to scarecrow position). Aim for...
by Colin | Sep 1, 2015 | Blog / Workouts
A. Back squat – 4×3 @ approx. 80%. B. For time: Row 500 m, then: 3 rounds of: 15 DB Thrusters (these should be fairly heavy, but be smart about it), 20 toes-to-bar Then row 500 m. We will stagger your start times if we don’t have enough rowers. C. 3...
by Colin | Aug 31, 2015 | Blog / Workouts
It’s September already! A. Work up in weight, then do 4 sets of the following combination: 1 behind-the-neck split jerk from the rack + 1 clean + 1 split jerk. B. At 80%+ of your max clean, do 3 sets of this combo: 1 clean + 3 front squats. C. 2 x 800 m run,...
