by Colin | Oct 23, 2017 | Blog / Workouts
A. Back squat – Find your 2 rep max. B. “Rhiannon” – 10 minutes of double-unders for max total reps. If DUs aren’t your strength, you can practice them for 10 minutes, and still keep track of successful reps. Make sure you try to keep...
by Colin | Oct 22, 2017 | 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. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Oct 21, 2017 | Blog / Workouts
A. From crossfit.com on Oct 11 2017: On a 15-minute clock, for max reps each round: From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minute From 4:00-7:00, run 400 meters then do 155/110 lb clean and jerks Rest 1 minute From 8:00-11:00, run 400 meters then do...
by Colin | Oct 20, 2017 | Blog / Workouts
A. Bench press – 5×5, increasing weight by 3-4% from Sat Oct 7. B. 12 minute AMRAP of: 1 lap overhead plate lunges (45/25 lbs) 12 body rows (supinated) 8 KB cleans per arm (53/35) 16 Russian KB swings Set up the adjustable pull-up bars for the body rows,...
by Colin | Oct 19, 2017 | 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 | Oct 18, 2017 | Blog / Workouts
A. Pull-up strength: Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and...
