by Colin | Jan 31, 2017 | Blog / Workouts
A. Snatch – 6 x 1 @ 80%+. You may increase your weight across the sets if your technique is good, but we aren’t aiming for a max today. If you are new, keep the weights lighter. Focus on speed through the middle, and a good bar path. B. For time: Row 3 km...
by Colin | Jan 30, 2017 | Blog / Workouts
A. Front squat – 4×3@83%. B. Burpee ladder – We will start this one at 4 reps rather than 1, just to save a bit of time. Do 1 burpee the first minute, 2 the second, 3 the third, etc., until you cannot complete the required number of reps before the...
by Colin | Jan 29, 2017 | Blog / Workouts
A. Push press – Find your 1 rep max. B. 6 rounds for time of: 7 thrusters (95/65, or scale to 60% of your push press, whichever is less) 7 pull-ups Rest 1 minute, then: 3 minutes of double-unders for reps (or 3 minutes of practice, if you’re not proficient...
by Colin | Jan 28, 2017 | Blog / Workouts
A. With a partner, 20 minute AMRAP of: 5 laps overhead plate carry / bar hang hold 10 plate touch burpees 20 pull-ups (may be partner assisted) 40 goblet squats (ideally 53/35 lbs, but scale as needed). (For the squats, one person works at a time.) B. 10 minutes of...
by Colin | Jan 27, 2017 | Blog / Workouts
A. Pull-up strength: Beat swing practice 3 max effort sets of strict pull-ups at 33X3 tempo 3 max effort chin-over-bar holds B. Event 7 from this year’s FrostFit competition at CrossFit Winnipeg. This consists of two scored events – a row, and a timed...
by Colin | Jan 26, 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.
