by Colin | Mar 24, 2018 | Blog / Workouts
A. With a partner, taking 2 minutes at each station, and resting/transitioning for 30 seconds: 2 rounds of: D-Ball ground to over the shoulder (alternate reps with your partner, using different d-balls if needed) Partner medicine ball sit-ups Push-ups (one person...
by Colin | Mar 23, 2018 | Blog / Workouts
A. 5 sets of the following complex: 1 hang clean + 2 cleans. Feel free to go heavy if your technique (not ego) permits. B. For time: Row 500 m, then: 3 rounds of: 10 pistols per leg 15 shoulders-to-overhead (115/75 or scaled up to 135/95, or scale to 65% of your max...
by Colin | Mar 22, 2018 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Mar 21, 2018 | Blog / Workouts
A. Rope climbs – Accumulate 3-10 reps, working on clean technique and footwork. If you’re not quite there yet, work on rope pulls from the ground. B. 3 max effort sets of supinated body rows. C. From crossfit.com on March 8: Row 250 m Row 500 m Row 1000 m...
by Colin | Mar 20, 2018 | Blog / Workouts
A. Back squat – 4×4@81%, 1×10@65%. B. 5 rounds for reps: 1 minute of burpees, rest 30 seconds 1 minute of pull-ups, rest 30 seconds. Record your burpee total and your pull-up total.
