by Colin | Sep 29, 2017 | Blog / Workouts
A. Cleans – 5×2@80%+. Focus on a good bar path, fast elbows, and a solid receiving position. B. “Nancy” – This is a classic CrossFit workout. Five rounds for time of: 400 m run 15 overhead squats (95/65 lbs or 50% of max OH squat). Compare...
by Colin | Sep 28, 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 | Sep 27, 2017 | Blog / Workouts
A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR 1 1/2 push-ups. B. 12 minute AMRAP of: 10 pistols/leg 20 abmat sit-ups 10 pull-ups. C. 3 sets of 15-30 GHD...
by Colin | Sep 26, 2017 | Blog / Workouts
A. 5 sets of: 3 push presses + 3 push jerks. Use the same weight (~80% or your max push press) as last week, unless it was super easy. B. For time: 30 high(er) box jumps (30/24″) 30 wall balls 30 KB swings (overhead if possible) (53/35 lbs) 90 double-unders 15...
by Colin | Sep 25, 2017 | Blog / Workouts
A. Back squat – 6×4@75% every 2 minutes. B. 21-15-9 of: DB squat cleans (from floor each time) at 50/35 lbs Plate touch burpees. This should be short and intense. C. 4 max effort sets of strict toes-to-bar.
by Colin | Sep 24, 2017 | Blog / Workouts
**Nutrition Challenge starts today! There’s still time to sign up and make some lifestyle changes. Talk to your coach about how to get started.** A. Pull-up technique and strength: 3 minutes of skin-the-cat practice EMOM for 10 rounds – 2-4 strict pull-ups...
