by Colin | Mar 8, 2017 | Blog / Workouts
A. 4 work sets of: 2 snatch push presses + 2 snatch balances + 2 overhead squats. Increase weight from last week if possible. B. With a partner: Row 4000 m, alternating every 250 m Non-rowing partner accumulates double-unders. Keep track of each person’s DU...
by Colin | Mar 7, 2017 | Blog / Workouts
A. Back squat – 3×6@79%. B. 5 rounds for time of: 15 pull-ups 25 wall balls.
by Colin | Mar 6, 2017 | Blog / Workouts
A. 5 sets of the following complex: 3 push presses + 1 split jerk. Aim for approximately 80% of your max push press. B. From Nov 23 2016: For time: 9-6-3 of: Bodyweight deadlifts (or approximately 50%, whichever is less) DB (wo)manmakers. C. 3 max effort sets of...
by Colin | Mar 5, 2017 | Blog / Workouts
A. Snatch – 4×3 @ approximately 80% (or more if technique permits). B. CrossFit Open workout 17.2(ish): Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted (2 DBs in front rack) walking lunge (marked on floor –...
by Colin | Mar 4, 2017 | Blog / Workouts
A. Hopefully the weather will cooperate for this one! Come dressed to work outside. Run 400 m together, then: Alternating with your partner: 8 rounds of: 1 lap sled push (use the new sleds!) (each) 1 lap suitcase carry (1 KB/DB, heavy) (each) Then: Run 400 m together....
by Colin | Mar 3, 2017 | Blog / Workouts
A. Bench press – 5×3@70-75% with a tempo of 31X1. B. Every 90 seconds until you have completed 5 rounds at each station (15 total): First 90 seconds – 1-2 rope climbs Second 90 seconds – 5 pistols/leg Third 90 seconds – 1-3 wall walks. For...
