by Colin | Mar 16, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 2 snatch pulls + 1 snatch. B. 3 x Max effort Sots press. C. 6 minute AMRAP of: 3 thrusters (95/65) (or 60-70% of your 1 RM thruster or push press) 6 burpees. Warm up well and go hard on this...
by Colin | Mar 14, 2014 | Blog / Workouts
CrossFit Games Open WOD 14.3 MEN – includes Masters Men up to 54 years old Complete as many reps as possible in 8 minutes of: 135-lb. deadlifts, 10 reps 15 box jumps, 24-inch 185-lb. deadlifts, 15 reps 15 box jumps, 24-inch 225-lb. deadlifts, 20 reps 15 box...
by Colin | Mar 13, 2014 | Blog / Workouts
If you are participating in the CrossFit Games Open and can’t make it out on Saturday, you may do the 14.3 WOD at 11 am today with Robin. Please let us know if neither of these times work for you and we’ll figure something out. For those who aren’t...
by Colin | Mar 12, 2014 | Blog / Workouts
A. Bench press – Work up to a heavy set of 5. B. 5 rounds for time of: 5 power cleans (95/135) 10 decline push-ups (feet on a 20″ or 24″ box) 10 chest-to-bar pull-ups.
by Colin | Mar 11, 2014 | Blog / Workouts
A. Rope climb technique/strength – 10-15 ascents OR 15-20 rope pulls from the ground. B. 3 rounds of: 8-12 reps (3-5 sec holds) of the ring support or ring push-up support. Focus on hitting perfect form for the 3-5 seconds of each rep. C. 3×5 (per side)...
