by Colin | Mar 4, 2018 | Blog / Workouts
***Due to the road conditions, the morning classes are cancelled today. The plan is to be open for noon, but we’ll reassess in a bit.*** A. Clean practice – Work up to a moderately heavy single. B. CrossFit Open workout 18.2: In 12 minutes:...
by Colin | Mar 3, 2018 | Blog / Workouts
A. 10 minutes of windmill and bent press (video1, video2) practice. Work up to a heavy-ish weight in the bent press. B. 20 minute AMRAP of: 60 double-unders 3 laps heavy suitcase carry 60 single skips 3 laps front rack KB carry (single KB). Use the same KB if...
by Colin | Mar 2, 2018 | Blog / Workouts
A. Ring pull-up strength: 2 minutes of beat swing practice on the rings 5 max effort sets of ring pull-ups, adding a slow negative on the final rep of each set. Scale up to L-pull-ups if desired. 2 minutes of skin-the-cat practice B. The return of an oldie but...
by Colin | Mar 1, 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 | Feb 28, 2018 | Blog / Workouts
A. Snatch – EMOM for 8 rounds: 3 snatches at 70-75%. If you are new, and not yet comfortable in an overhead squat position, you will do 8×2 snatch balances at a moderate weight. B. 10 minute AMRAP of: 9 pistols per leg 12 toes-to-bar 3 laps shuttle run. C. 4 max...
