by Colin | Aug 14, 2018 | Blog / Workouts
A. Front squats – 3×8@70%. B. 4 rounds for time of: 12 barbell overhead stationary reverse lunges (135/95, 115/80, or scale as needed) 18 toes-to-bar 24 lateral bar hops.
by Colin | Aug 13, 2018 | Blog / Workouts
A. Deadlifts – 5×3@80% (no deficit this week). B. Run 1 mile for time. Warm up well for this. You should run a minimum of 400 m to warm up before doing the mile, either straight running, or other running drills. C. 3 max effort sets of tuck or hollow rocks....
by Colin | Aug 12, 2018 | Blog / Workouts
A. 6 sets of the following complex, ideally working above 80%: 1 snatch pull + 1 hang snatch + 1 snatch. B. Dumbbell “Fran”: For time, 21-15-9 of: DB Thrusters (35/25) Pull-ups. Like its barbell equivalent, this should be hard and fast, so scale it with...
by Colin | Aug 11, 2018 | Blog / Workouts
A. For time, with a partner, row 10 km for time. Alternate every 500 m. This is loosely inspired by the marathon row in the recent CrossFit Games. A marathon is 42.2 km. Each. There are some workouts where you just have buckle down, go at a reasonable pace, try to be...
by Colin | Aug 10, 2018 | Blog / Workouts
A. 3 alternating rounds, not for time of: 5 reps single leg deadlift per leg (2 DBs or KBs, as heavy as possible) 8 reps Cossack lunges per leg (weight these if possible) If your mobility isn’t great in the Cossack lunges, just do what you can. Often holding a...
