by Colin | Dec 3, 2018 | Blog / Workouts
A. Press – 4×8@60-65%. B. 7 rounds for time of: 7 thrusters (95/65) 7 chest-to-bar pull-ups. There will be a scaled up option in honour of Coach Lisa’s birthday – thrusters at 135/95, and bar muscle-ups. Happy birthday, Lisa! This is similar to...
by Colin | Dec 2, 2018 | Blog / Workouts
A. 5 rounds, not for time, alternating: 1-3 rope climbs (scale to rope pulls from the floor) max effort handstand hold B. 12 minute AMRAP of: 12 strict pull-ups (modify number or movement if needed) 12 toes-to-bar 12 weighted lunges (total) (2 heavy DBs or KBs)....
by Colin | Dec 1, 2018 | Blog / Workouts
A. From crossfit.com on Nov 8 2018 (https://www.crossfit.com/workout/2018/11/08#/comments): 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. Substitute...
by Colin | Nov 30, 2018 | Blog / Workouts
A. Deadlift – 8×3@55-60%, lifting every 90 seconds. B. EMOM for 16 minutes: Minute 1 – 1-3 wall walks Minute 2 – 6-12 pistols (total). Modify the movement if needed. Minute 3 – 1-2 rope climbs Minute 4 – 15 heavy Russian KB swings (challenge yourself on...
by Colin | Nov 29, 2018 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week. Optional conditioning workout for today, to close off the November burpee challenge: 7 minutes of burpees to a target...
