by Colin | Sep 8, 2018 | Blog / Workouts
A. From crossfit.com on Dec 21 2017: 20 minute AMRAP of: 10 high(er) box jumps (Rx is 36″ on the website, but just aim for something higher than you normally use) 15 DB overhead squats (partition reps as needed – note that this 15 total reps, not 15 per arm) (50/35...
by Colin | Sep 7, 2018 | Blog / Workouts
Bring a friend or family member out to any of the regular classes, and you can do the following partner workout with them. A. Pull-up strength: 3 max effort sets of strict pull-ups (scale to ring rows or hinge rows) 3 max effort sets of strict chin-ups (scale to...
by Colin | Sep 6, 2018 | Blog / Workouts
A. 5 sets at 75%+ of: 1 snatch pull + 2 snatches + 2 overhead squats. B. 2 rounds, not for time of: 15 Romanian deadlifts (video) – These should be relatively light, at about 30-40% of your max deadlift. These can really light up your hamstrings, so if...
by Colin | Sep 5, 2018 | Blog / Workouts
A. Ring muscle-up strength and skill work: 5 max effort sets of false grip ring pull-ups (sub hinge rows or ring rows) (pull yourself as high as possible on the rings) Transition work – work slow negatives from the top of the movement OR do the complete...
by Colin | Sep 4, 2018 | Blog / Workouts
A. Handstand practice Freestanding practice – Warm up with some crow stand practice (some of you may want to stay here), and then move to some balance work on the wall (or off it, if you’re ready). Remember to get tight! It shouldn’t take much...
