by Colin | Jan 28, 2014 | Blog / Workouts
A. Alternate 3 rounds of: 1 Pull-up negative Max effort handstand hold. B. 3 sets of 8-12 reps of plank hollow hold (3-5 seconds per rep) – focus on the hollow position and active shoulders. Can be done on parallettes or floor. C. 3 sets of 8-12 reps of swing...
by Colin | Jan 27, 2014 | Blog / Workouts
A. Back squat – 1×6 @ each of 65, 75, 80, 80%. B. For time, 2 rounds of: 25 single arm KB swings (R) 1 lap of front rack KB lunges 25 single arm KB swings (L) 1 lap of front rack KB lunges Then: Run 15...
by Colin | Jan 26, 2014 | Blog / Workouts
A. Work up to a heavy set of 3 in the press. B. Every 2 minutes for 6 rounds: 2 cleans at 70-75% 5 tuck jump burpees. These rounds should be fast.
by Colin | Jan 24, 2014 | Blog / Workouts
The gym is closed today for the FrostFit competition at CrossFit Winnipeg. Come on out and support our teams!
by Colin | Jan 23, 2014 | Blog / Workouts
A. Bench press – 3×5 with 5 second negative. B. 10 minute AMRAP of: 5 pull-ups 5 ring dips 5 laps shuttle run. FrostFit competitors should be resting today.
