by Colin | Jun 20, 2018 | Blog / Workouts
A. Every 90 seconds for 7 rounds: 1 behind-the-neck split jerk + 1 split jerk (front rack). Work from a rack for these. B. 12 minute AMRAP of: 10x(toes-to-bar alternating with a pull-up) Row 250 m. Scale the T2B/PLU combination to 10 knee raises and 10 challenging...
by Colin | Jun 19, 2018 | Blog / Workouts
A. Press – 6×2@81%. Then do a max effort set of push presses at the same weight. B. 5 rounds for time of: 10 ring push-ups (scale up to 15 reps if desired, or down if needed) 20 weighted stationary backward lunges (total) (2 KBs or DBs) 30...
by Colin | Jun 18, 2018 | Blog / Workouts
A. Back squat – 5@75%, 80%, 80%, 8@70%. B. “Fran” – This is one of the most well-known original CrossFit workouts. It should be short and fast. Have fun with it! For time: 21-15-9 of thrusters (95 lbs/65 lbs) and pull-ups (scale to foot-assisted ring/bar...
by Colin | Jun 17, 2018 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb OR try doing two rope climbs one after the other. For...
by Colin | Jun 16, 2018 | Blog / Workouts
Come on out and support our athletes at our very own Southeast Showdown competition. We will be at the gym from 8-11 am, and at the TG Smith arena from 11 am-4 pm.
