by Colin | Mar 3, 2013 | Blog / Workouts
A. Every 60 s for 7 rounds: 1 power clean + 1 squat clean + 1 push jerk. Ideally these should all be at the same weight, so pick a weight that will be challenging but manageable. B. Modified “Nancy”, one of the named CrossFit workouts, which consists of: 5...
by Colin | Mar 1, 2013 | Blog / Workouts
A. Take 15 minutes to find your 3 rep max strict press. B. 9 dumbbell thrusters, 9 knees to elbows Row 500 m 18 dumbbell thrusters, 18 knees to elbows 100 double unders 9 dumbbell thrusters, 9 knees to elbows **If you’re coming out on Saturday morning, sign...
by Colin | Feb 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. **Our site is now mobile device friendly, so you should be able to access all the links from the home page now. If you wouldn’t mind...
by Colin | Feb 27, 2013 | Blog / Workouts
A. Every 20 sec for 11 rounds: 2 fast deadlifts at 60% of 1RM. The interval is a bit shorter this week, and the percentage is a bit lower to hopefully maintain good bar speed. B. 11 min AMRAP: 21 Russian KB swings, 14 overhead walking lunges with plate, 4 gym lengths...
by Colin | Feb 27, 2013 | Blog / Workouts
A. 3 rounds of max effort handstand hold (nose and toes to wall if possible), alternating with pull-up strength work (this will be assigned according to your current pull-up capacity). B. 4 rounds of: 20 KB clean and jerks (10 per arm) 20 KB single leg deadlifts (10...
