by Colin | Feb 6, 2019 | Blog / Workouts
A. Ring muscle-up / pulling strength and skill work: If you’re able to do pull-ups: work on 10-20 assisted ring MU transitions (OR strict MU if you’re able). If you’re not yet able to do pull-ups, skip to the next step. 4 max effort sets of ring...
by Colin | Feb 5, 2019 | Blog / Workouts
A. Bench press – 5×3@85%. B. EMOM for 15 rounds: Min 1 – 8 deadlifts @ 225/155, or 55%, whichever is less. Min 2 – 8 chest-to-bar pull-ups Min 3 – 8 double DB push presses + 8 burpees Modify the burpee number if needed so that you are...
by Colin | Feb 4, 2019 | Blog / Workouts
A. Back squat – 5@75%, 3@80, 2@85%, 3@80%, 5@75%. B. For 8 rounds, resting 1 minute between rounds: In 1 minute: 5 heavy goblet squats Shuttle run (1/2, full, 1/2 gym) Max reps Russian KB swings in remaining time. C. 3 max effort sets of: Hollow or tuck rocks...
by Colin | Feb 3, 2019 | Blog / Workouts
A. Find your 1 rep max push press. B. Do a max set of push presses at 60%. C. From the CrossFit Open in 2012 (12.1): 7 minute AMRAP of: Burpees to a target (bar, ring, etc.) that is 6″ above your highest reach. We won’t be super strict about the exact...
by Colin | Feb 2, 2019 | Blog / Workouts
A. From crossfit.com on January 17 2019 (https://www.crossfit.com/190117): Strict and for time: 10 pull-ups 20 push-ups 30 squats Row 2,000 m 15 pull-ups 30 push-ups 45 squats Row 1,000 m 20 pull-ups 40 push-ups 60 squats Row 500 m. There will be a 30 minute time...
