by Colin | Mar 19, 2018 | Blog / Workouts
A. Split jerks from a rack or blocks – 5×3, working in the 75-85% range. B. The H-WOD, because it’s somebody’s birthday today: 5 rounds for time of: 39 double-unders 7 shoulder-to-overhead (85#/120#) 5 lunges per leg with barbell (same weight as...
by Colin | Mar 18, 2018 | Blog / Workouts
A. CrossFit Open workout 18.4: For time: 21 deadlifts, 225/155 lbs (or scale to 50%, whichever is less) 21 handstand push-ups 15 deadlifts, 225/155 lbs 15 handstand push-ups 9 deadlifts, 225/155 lbs 9 handstand push-ups 21 deadlifts, 315/205 lbs (or scale to 65%,...
by Colin | Mar 17, 2018 | Blog / Workouts
A. “Filthy Fifty”, for time: 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings, 1 pood (35 lbs) Walking lunges, 50 steps 50 Knees to elbows (scale to knee raises) 50 Push press, 45 pounds 50 Back extensions (sub barbell good mornings) 50 Wall balls (20/14)...
by Colin | Mar 16, 2018 | Blog / Workouts
Happy St. Patrick’s Day! 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. Alternating with a partner for 12 rounds EACH: Max...
by Colin | Mar 15, 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.
