by Colin | Mar 6, 2016 | Blog / Workouts
A. Bench press – 3×5. Go as heavy as you can for this rep scheme. B. 10 minute AMRAP of: 8 DB hang cleans (full squat) 8 ring push-ups (scale to regular push-ups) C. 3 rounds, not for time: 10-20 GHD sit-ups, 15-25 GHD hip extensions (substitute BB good...
by Colin | Mar 4, 2016 | Blog / Workouts
<– Coach Robin working through some tough lunges! A. Deadlift – 3×5, increase weight from Feb 19. You should be at roughly 80%. B. Handstand practice – 3-4 sets of: 2-4 wall walks OR 2-3 HSPU negatives OR 2-5 HSPUs. Practice your thoracic...
by Colin | Mar 3, 2016 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
by Colin | Mar 2, 2016 | Blog / Workouts
<– Here are a few images from the first CrossFit Open workout this past week. Nice work everyone! A. Clean + hang clean – 5 sets @ ~75%. B. Clean pulls – 3×2 @ 105% of max clean. C. Alternating with a partner: Row 1000 m (rest while partner...
by Colin | Mar 1, 2016 | Blog / Workouts
<– Here are a few images from the first CrossFit Open workout this past week. Nice work everyone! A. Double KB front squat – 3×5, as heavy as possible. B. Back squat – 6×3@75%. C. 5 rounds for time of: 5 thrusters (115/75 or ~65-70%) 10...
by Colin | Feb 29, 2016 | Blog / Workouts
A. Snatch – 5 singles @ 80%+, with 1 second pause at knee. B. Overhead squat – 2×3@75%. C. 20 laps farmer’s carry. Every time you set the weight down, run one lap (without the weights, obviously).
