by Colin | May 15, 2015 | Blog / Workouts
A. Handstand practice. B. With a partner, 3 minutes of each movement: Tire flips Sled pull (180 lbs on the sled – if this is too heavy for you, your partner may help out) Barbell shoulders to overhead (65/95) Farmer’s carry (44/70) Sit-ups. There will be...
by Colin | May 14, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. If you have some time tomorrow, head on over to Prairie CrossFit in Winnipeg to watch Lisa and Jeremy compete in the PCF 3.0 competition....
by Colin | May 13, 2015 | Blog / Workouts
A. Front squat – 5×5 @ 70-75%. B. 3 rounds, not for time: 10-15 ring dips (may be weighted if needed, or scaled down to ring push-ups or push-ups) 2-4 rope climbs 8 weighted lunges per leg (2 KBs or DBs). Here’s a great read on why maintaining...
by Colin | May 12, 2015 | Blog / Workouts
A. Push press – Find your 3 rep max. B. For time, with a partner: 50 partner med ball tosses 50 sit-ups 50 push-ups (scale as needed) 50 step-ups 50 ring rows / pull-ups Before moving on to the next movement (and after the last movement), you and your partner...
by Colin | May 11, 2015 | Blog / Workouts
A. Back squat – Find your 2 rep max. Wait a second! We’ve never done a 2 rep max before. What weight should I should I shoot for? Well, if your 3 rep max is 92% of your 1 rep max, chances are that your 2 RM is going to be somewhere in the 95% area. B. For...
