by Colin | Sep 1, 2013 | Blog / Workouts
This is just a reminder that we are holding a team workout Sept 2 at 2 pm at the Soccer Complex in Steinbach (on Highway 59 by the Southland Church). Regular members and On Rampers are all welcome. Come on out and meet some new people! We may be doing some situps, so...
by Colin | Aug 30, 2013 | Blog / Workouts
A. Handstand practice. B. This is a named CrossFit workout. Hopefully the weather cooperates today. “Helen”: 3 rounds for time: Run 400 m 21 KB swings (35/55) 12...
by Colin | Aug 30, 2013 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Aug 28, 2013 | Blog / Workouts
A. Overhead squat – 3×3 at working weight. B. For time: Row 500 m, then: 3 rounds of: 15 barbell push presses 15 box jumps (may be scaled to step-ups) Then: Row 500 m (i.e. You only row once at the beginning and once at the end.) Post results to comments....
by Colin | Aug 27, 2013 | Blog / Workouts
A. Pull-up strength work – 10×2 every 40 sec. Use bands or weights if necessary. B. 10 rounds, EMOTM (every minute on the minute) of: 2 deadlifts at 60-65% 5 jump squats 5 pushups (clapping if you’re capable) Use good form on the DLs as usual, and go...
