by Colin | Jan 22, 2013 | Blog / Workouts
A. Take 15 minutes to find 3 rep max of strict press. B. 60 double-unders, then 5 rounds of: 5 rope pulls from the floor, 15 slam balls; then 60 double-unders. A couple of photos for you today, taken by Coach Jay (the first one was actually taken by Shelley) just last...
by Colin | Jan 21, 2013 | Blog / Workouts
A. Back squat: 2×8 @ 65%, 2×5 @ 70%, 1×5 @ 75%, rest 2 min in between sets. B. EMOTM for 8 minutes: 4 high box jumps 6 fast burpees C. 8 sets of boat rockers (5 rocks + 5 sec hold = 1 set). Try to complete the 8 sets as unbroken as...
by Colin | Jan 21, 2013 | Blog / Workouts
A. Snatch balance – take 15 minutes to work up to a heavy set of 2. Drop weight to 75% of the heavy set, and do 3 sets of two at that weight. B. 4 rounds for time of: 18 KB swings 12 KB overhead lunges (6 per leg)
by Colin | Jan 18, 2013 | Blog / Workouts
Please note that we are closed today, and therefore there are no free classes or open gym. If you feel like taking a field trip to Winnipeg, check out the FrostFit competition at CrossFit Winnipeg at 739 Lagimodiere Blvd. Event details are here. Competitors will be...
by Colin | Jan 18, 2013 | Blog / Workouts
A. Every minute on the minute for 8 minutes: 1 power clean, 1 hang squat clean, 1 split jerk B. Every 2 minutes for 6 rounds: 3 hang power cleans + 9 burpees Hang power cleans should be at about 75% of 1 RM. This is just a reminder of the FrostFit competition...
