by Colin | Apr 2, 2014 | Blog / Workouts
A. Snatch from low hang (1″ off floor) – Work up to a heavy set of 2. B. “Fran” 21-15-9 of: 95/65 lb thrusters Pull-ups. Compare to Dec 2 2013 or June 4 2013. ***If you’d like to help out with the painting of the new portion of the gym,...
by Colin | Apr 1, 2014 | Blog / Workouts
A. Back squat – 1×10@60%, 1×8@70%, 1×6@75%, 1×4@80%. B. 3 rounds, not for time: 10 pistols (or split squats) per leg 8 ring rows in the 1 1/4 format. On each rep, you will pull your chest to the rings, do a partial (1/4) negative, then pull...
by Colin | Mar 31, 2014 | Blog / Workouts
A1. The warm up today is a one mile partner carry for time. Every time you set your partner down, you both must perform 50 burpees. A2. Check the calendar. A3. Clean and jerk – 5×1 at a heavy but sub-maximal weight. B. With a partner (maybe even the same...
by Colin | Mar 30, 2014 | Blog / Workouts
A. Press – Work up to a heavy set of 5. B. With the same weight as A, do 3×3 push presses with a 3-5 second negative on each rep. C. 12 minute AMRAP of: 9 box jumps (24/20) 9 ring push-ups 2 laps farmer’s carry (2 heavy DBs or...
by Colin | Mar 28, 2014 | Blog / Workouts
CrossFit Games Open WOD 14.5 – The fifth and final Open workout for this year. If you ARE competing, please come before 9 am. We want to have the first heat ready to go shortly after 9. If you are NOT competing, please come by at 10 am, or come early to judge...
