by Colin | Apr 3, 2018 | Blog / Workouts
A. Find your 5 rep max back squat. B. 50 burpees for time. Warm up well, and go hard on this one. Compare to Dec 14 2016, Jan 12 2016, Sept 8 2015, March 6 2015, Dec 30 2014 or Feb 20 2013. C. 3 rounds, not for time: 10-30 GHD sit-ups 15-30 GHD hip extensions (scale...
by Colin | Apr 2, 2018 | Blog / Workouts
A. Snatch balance – 5×3 at a medium heavy weight (increase from March 28 if possible). B. From crossfit.com on March 20 2018: 7 minute AMRAP of: 15 calorie row (or bike) 15 push-ups. Modify the push-up number to something that takes you no more than 2-3 quick sets to...
by Colin | Apr 1, 2018 | Blog / Workouts
A. Handstand push-up strength: i) In 20 seconds, do as many HSPU (or scaled piked push-ups, or seated DB presses) as you can. ii) EMOM for 8 minutes: do the number of reps from i). B. 5 rounds for time of: 10 weighted lunges (2 DBs or KBs) 12 pull-ups 2 laps bear...
by Colin | Mar 31, 2018 | Blog / Workouts
Gym is closed today. Regular hours resume tomorrow (Monday, April 2).
by Colin | Mar 30, 2018 | Blog / Workouts
A. Beat swing practice on the rings. B. Ring pull-up strength (ideally in false grip): i) In 20 seconds, do as many ring pull-ups (scale movement as needed) as you can. ii) EMOM for 8 minutes: do the number of reps from i). C. From August 9 2017 (and crossfit.com on...
