by Colin | Dec 30, 2016 | Blog / Workouts
A. Rope climb practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) 3 max effort sets of rope pull-ups (from standing, or from a seated position with legs in straddle) 3 max effort sets of supinated body rows at 31X3...
by Colin | Dec 29, 2016 | Blog / Workouts
A. 5 rounds of the following complex: 1 clean + 3 front squats. Weight should be approximately 80-85% of your max clean. If your squat is the limiting factor in your cleans, you may need to use a lighter weight for this complex. B. With a partner, alternating laps for...
by Colin | Dec 28, 2016 | Blog / Workouts
A. Bench press – Find your 5 rep max. B. For time: 7 rounds of: 4 strict chest-to-bar pull-ups (scale to regular pull-ups or assisted pull-ups) 7 DB push presses (if you have HSPU, feel free to do them instead) 12 KB snatches (6 on one arm, then switch) (55/35...
by Colin | Dec 27, 2016 | Blog / Workouts
A. CrossFit Total – Find your 1 rep max back squat, press, and deadlift. Your score is the sum of the highest weights lifted for all three lifts. Check out Mark Rippetoe’s article in the CrossFit Journal, and particularly his words about choosing your...
by Colin | Dec 26, 2016 | Blog / Workouts
A. Snatch – 5×3. If your technique is good, try to increase your weight from last week on all or some of the sets. B. For individual times: Row 500 m, rest 3 minutes Row 500 m, rest 3 minutes Row 250 m, rest 90 seconds Row 250 m. C. 3×5 “bat...
by Colin | Dec 25, 2016 | Blog / Workouts
Regular classes resume tomorrow, Dec 27.
