by Colin | Mar 27, 2016 | Blog / Workouts
A. Cleans – 2 reps @75-80%, every 90 seconds, for 5 rounds. Increase weight from March 12 if possible. B. 8 minute AMRAP of: 8 DB clean + push press (basically ground to overhead, using two DBs) 1 lap lunges (may be weighted if desired). C. Side plank rotations...
by Colin | Mar 25, 2016 | Blog / Workouts
A. Push press – 3×3, as heavy as possible. B. Front squat – 3×3@73%. (Increase weight from last week.) C. Run 4×400 m, resting 2 minutes between sets. If I’ve been overly optimistic about the weather in programming this, we will modify...
by Colin | Mar 24, 2016 | Blog / Workouts
Just a reminder that the gym is closed today except for the team workout from 2:00-3:30 pm! All regular members, On Ramp members, and teens are welcome to attend.
by Colin | Mar 23, 2016 | Blog / Workouts
This is the last week of the CrossFit Open, and the final workout will be released tonight. Congrats to everyone who has participated this year! A. 2 rounds of the following complex, using a light weight, increasing on the second set: 3 hang snatch pulls + 3 muscle...
by Colin | Mar 22, 2016 | Blog / Workouts
A. Turkish get-up – Pick a moderate weight, and do alternating reps for 4 minutes at an easy pace. B. KB clean and press – 4 sets of 5-10 reps per side. Choose a weight that allows you to hit in this rep range, while still being challenging. C. For time:...
by Colin | Mar 21, 2016 | Blog / Workouts
A. Back squat – 5×4@81%. B. Working with a partner, a 12 minute AMRAP of: Partner 1: 1 length sandbag carry, 5 sandbag squats, 1 length sandbag carry Partner 2: 1 length farmer’s carry (2 KBs or DBs), 5 Russian KB swings (use one of the carried KBs)...
