by Colin | Aug 12, 2017 | 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...
by Colin | Aug 11, 2017 | Blog / Workouts
A. Rings practice – Pick an appropriate movement from each category, then do 5 max effort sets of each movement. Pull – ring row, hinge row, ring pull-up, false-grip ring pull-up Push – knee (or banded) ring push-ups, ring push-ups, ring dips Hold...
by Colin | Aug 10, 2017 | Blog / Workouts
A. Split squats – 3×6 per leg (increase weight from last week). B. From the crossfit.com mainsite on March 26 2017: 3 rounds for time: One minute of back squats (135/95) Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of power...
by Colin | Aug 9, 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 2-5 pegboard ascents 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets...
by Colin | Aug 8, 2017 | Blog / Workouts
A. Front squat – 4×4@80%. B. From the crossfit.com mainsite on April 9 2017: 30-20-10 of: DB thrusters (35 lbs per hand) Toes-to-bar. The Rx weight is given as 35 lbs, which is usually interpreted as being for men, but in this case the weight is doable for...
by Colin | Aug 7, 2017 | Blog / Workouts
A. Press – 5×5 @ approx. 75%. B. Every minute on the minute (EMOM) for 20 minutes: Minute 1: 1-3 wall walks (Do these with control up and down.) Minute 2: 30-50 double-unders (If you are fairly proficient at these, do 50 reps. These should take no longer...
