by Colin | Jun 19, 2016 | Blog / Workouts
A. Pull-up strength 3×5 weighted pull-ups (as heavy as possible for this rep scheme) (substitute 3 negatives, if you’re not able to do weighted pull-ups) 2 max effort sets of chin-ups (scale to foot-assisted) 2 max effort sets of an easy ring row variation...
by Colin | Jun 17, 2016 | Blog / Workouts
A. Push press – 4×4@81-84% (increase weight slightly from last week if possible). B. 15 minute AMRAP, with a partner, alternating each round: 10 wall balls (20/14) 10 burpees. **If you’ve got some time today or tomorrow, and would like to support our...
by Colin | Jun 16, 2016 | 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. **If you’ve got some time this weekend, and would like to support our team at CrossFit Winnipeg’s...
by Colin | Jun 15, 2016 | Blog / Workouts
A. Deadlift – 2×10@60%, 2×5@75%. B. Accumulate 1 minute hanging from the pull-up bar. C. Run 400 m, rest 2 minutes Run 800 m, rest 4 minutes, Run 400 m.
by Colin | Jun 14, 2016 | Blog / Workouts
A. Thruster – 4×3 @ 75% (of thruster or push press). B. 5 rounds, not for time: Max effort strict pull-ups Max effort handstand hold. C. 3×10 strict toes-to-bar.
by Colin | Jun 13, 2016 | Blog / Workouts
A. Back squat – 5×3@79%. B. With a partner, for time: 150 single arm KB swings 14 laps sled pull (3/4 bodyweight for men, 1/2 bodyweight for women, outdoors) 150 Russian KB swings. Partition the reps as needed. All numbers are TOTAL reps between you and...
