by Colin | Nov 28, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Just a heads up for those of you interested in competing in FrostFit 2014: http://www.crossfitwinnipeg.com/2013/11/frostfit-2014-details/....
by Colin | Nov 27, 2013 | Blog / Workouts
A. Work up to a heavy set of 2 (1 per leg) of: behind-the-neck split jerk. B. For time, 6 rounds of: 6 cleans @ 65-70% 2-3 wall walks; Then 100 double-unders. (i.e. you only skip once at the end)
by Colin | Nov 26, 2013 | Blog / Workouts
A. Back squat – 1×5@60%, 1×3@70%, 1×2@80%, 1×2@90%, 1×1@95%, 1×1@103%. You may think of this as a testing day, so the 103% is only a guideline. If it feels okay and the form is there, go for a max. B. 8 min AMRAP of: 3 KB cleans per...
by Colin | Nov 25, 2013 | Blog / Workouts
A. Work up to a heavy set in the following complex: 1 snatch + 2 snatch balances. B. Not for time: 5 minutes of Turkish get-ups. This is not for reps, but get some good work done in that 5 minutes. Accumulate 2 minutes per side in single arm ring row hold (i.e. active...
by Colin | Nov 24, 2013 | Blog / Workouts
A. Bench press – Work up to a heavy set of 3. B. Working with a partner, do the following: (Partner A/Partner B) 75 air squats / Double-unders or single skips 60 situps / scapular push-up hold (active shoulders) 6 laps farmer carry (2×55/35) / shuttle run...
