by Colin | Jul 16, 2014 | Blog / Workouts
A. Practice handstands and/or rope climbs. Rope climbs – If you are proficient, practice using your non-dominant side, or without using your legs. Handstands – Practice kicking up and holding a good body line, shoulder touches, heel pulls, max effort...
by Colin | Jul 15, 2014 | Blog / Workouts
A. Clean and jerk – Take 20 minutes to find your 1 rep max clean and jerk. B. 3 rounds, not for time: 10 weighted lunges per leg (2 DBs, KBs, or BB), heaviest possible Max effort push-ups with 3 sec negative on each rep Max effort L-hang (or scale to tuck hang)...
by Colin | Jul 14, 2014 | Blog / Workouts
A. Snatch – Take 20 minutes to find your 1 rep max. If you are new, work on technique. B. Every minute on the minute (EMOTM) for 12 minutes: 3 DB snatches (heaviest possible) 6 burpees. Alternate arms each round, i.e. Round 1 – 3 with right arm, Round 2...
by Colin | Jul 13, 2014 | Blog / Workouts
A. Find your 1 rep max back squat. B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it, and post your results to comments. For time: 21-15-9 of thrusters (95 lbs/65 lbs) and...
by Colin | Jul 11, 2014 | Blog / Workouts
A. Low hang clean (1″ off floor) – Work up to a heavy set of 2. B. Clean pulls – 3×2@105-110% of A. C. For time: Run 400 m 1-3 rope climbs (scale # according to your ability, or if climbs aren’t quite where you’re at, do 3 rope pulls...
