by Colin | Jan 17, 2016 | Blog / Workouts
A. Deadlift – 4×3 @ 51X1 tempo. Increase weight 5% from last week (75%). B. Handstand holds – 3 max effort holds facing wall. C. Push-up negatives – 3 max effort sets. Scale up portion if needed. D. Strict pull-ups – 3 max effort sets with...
by Colin | Jan 15, 2016 | Blog / Workouts
The annual FrostFit competition is being held at CrossFit Winnipeg today and tomorrow. Come and cheer on our teams, Lisa and Jeremy D, and Annick and Roxanne! Just a reminder that we have our first 11 am regular Saturday class today! A. Front squat – 3×3...
by Colin | Jan 14, 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 | Jan 13, 2016 | Blog / Workouts
A. Press – 3×4 reps (same weight as last week or heavier). B. Push press with slow negative (5 sec) on each rep – 3×3 with same weight as A. C. With a partner: Row 2000 m, alternating each 500 m 50 ring push-ups – Partition as needed. Scale...
by Colin | Jan 12, 2016 | Blog / Workouts
A. 3-position snatch – Do 4-5 sets at working weight (likely 80%+). Beginners do high hang/hang/floor, more advanced people can do floor/hang/high hang. B. For time: 50 double-unders 21-15-9 of: Bodyweight deadlift (or 50% of your max, whichever is LESS) Wall...
by Colin | Jan 11, 2016 | Blog / Workouts
A. Back squat – 6×3@78%. B. 50 burpees for time. C. 3 rounds, not for time: Max effort push-ups with 5 second negative on each rep (scaled version – drop knees to come back up, just focusing on the negative). Be aware of your shoulder position, and...
