by Colin | Jan 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 | Jan 18, 2017 | Blog / Workouts
A. Bench press – 4×5 @ 75-80%. B. 3 max effort sets of 1 1/2 push-ups. C. Pull-up strength: 3 max effort sets of strict pull-ups at 33X3 tempo 3 max effort chin-over-bar holds 3 max effort tuck or L-hang holds.
by Colin | Jan 17, 2017 | Blog / Workouts
A. 5 rounds of: 2 strict presses + 2 push presses + 2 push jerks. Use the same or higher weight from last week. B. 8 minute AMRAP of: 5 deadlifts at 55% 7 ring dips (scale to ring push-ups or push-ups) 7 strict pull-ups (scale as needed). C. 3 sets of 10-25 GHD...
by Colin | Jan 16, 2017 | Blog / Workouts
A. Front squat – 3×6@76% (up 5-10 lbs from last week). B. 12 minute AMRAP of: 15 Russian KB swings (moderately heavy) Run 5 laps. Then 2 minute AMRAP suitcase carry (same KB or heavier).
by Colin | Jan 15, 2017 | Blog / Workouts
A. Handstand push-up practice: 5-10 HSPU negatives OR 4×2-5 HSPUs. Scale to piked push-ups, which may be done on the floor, or with parallettes (for an increased range of motion), or do them with your knees or feet on a box. There are many variations, so find one...
by Colin | Jan 13, 2017 | Blog / Workouts
**Just a reminder that there are no Sunday classes scheduled for tomorrow because all of the coaches will be at CrossFit Winnipeg for the FrostFit competition. Spectators are welcome, so feel free to come and cheer people on! A general schedule of the event can be...
