by Colin | Sep 1, 2014 | Blog / Workouts
A. Tall clean practice. B. Clean and jerk – Do the following wave (70%, 75%, 80%, 75%, 80%, 85%). Don’t get too caught up in the exact percentages. Do not increase the weight unless your technique is solid. C. 3 rounds for total time: Row 500 m Max effort...
by Colin | Aug 31, 2014 | Blog / Workouts
Come by CrossFit Niverville (9 Heritage Trail in Niverville) for 12 noon on September 1 (Labour Day) for a workout with our CFN friends! We will be heading to Hespeler Park from the gym on foot, so if running is an issue for you, meet us at the park by the picnic...
by Colin | Aug 29, 2014 | Blog / Workouts
A. Overhead squat – EMOTM for 8 rounds – 2 reps at 70-75%. B. 3xME Sots press C. 3 rounds, not for time: 5 Pendlay rows – as heavy as possible 10 pistols per leg (or variation) Max effort plank hold on rings (active shoulder position)....
by Colin | Aug 28, 2014 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Aug 27, 2014 | Blog / Workouts
A. Work up to 80% of press max weight, then do 5 sets of the following complex: 3 presses + 3 push presses. B. Every 90 seconds, for 10 rounds: 3 deadlifts at 65-70% 6 burpees. C. Tabata boat rockers. Here’s a movement video for you. This guy has a LOT of...
