by Colin | Mar 4, 2014 | Blog / Workouts
A. Back squat – 2×8@65%, 2×6@70%. B. 500 m row – This is your chance to go for a PR. Warm up well! Rest 4-5 minutes, then row 3000 m at an easy-moderate pace. C. Tabata boat rockers.
by Colin | Mar 3, 2014 | Blog / Workouts
A. Push press – Work up to a heavy single, then do 3×3 at 70% of that weight with a 3-5 second negative on each rep. B. 9 min AMRAP of the following ladder: 2 Russian KB swings 1 hand-release push-up 4 Russian KB swings 2 hand-release push-ups etc....
by Colin | Mar 2, 2014 | Blog / Workouts
A. Work up to a heavy set in the following complex: 1 hang clean + 1 low hang clean + 2 front squats. B. For time: 30 box jumps (24″/20″) 20 strict pull-ups 30 step-ups (total) – Weight if necessary. 20 pull-ups 30 jump split lunges (total) 20...
by Colin | Feb 28, 2014 | Blog / Workouts
CrossFit Games Open WOD 14.1: AMRAP in 10 minutes of: 30 Double-Unders 15 Power Snatches – 75/55lb Full details HERE If you ARE competing, please come for 9 am. If you are NOT competing, please come by at 10 am, or come early to judge and/or cheer on the...
by Colin | Feb 27, 2014 | Blog / Workouts
If you are participating in the CrossFit Games Open and can’t make it out on Saturday, you may do the 14.1 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...
