by Colin | Aug 12, 2015 | Blog / Workouts
A. Hang clean + clean – Increase weight, then do 4 sets at your working weight (ideally 75-85%, but let technique be your guide). B. Front squat – 5×3 front squats (3 second pause in bottom of each rep). Increase weight ~5% from last week. C. For...
by Colin | Aug 11, 2015 | Blog / Workouts
Bring-a-Friend Day today! If you have a friend or family member who has been asking about your CrossFit exploits, bring them by to one of the regular classes today and you can do a workout with them. A. Press – Increase to a challenging working weight, then do...
by Colin | Aug 10, 2015 | Blog / Workouts
A. Back squat – 5×5@70%. B. Back squat – 1×20@50%. C. 10 minute AMRAP of: 14 wall balls 7 strict pull-ups D. 3 max effort sets of scap push-ups. Do these at a controlled pace, aiming for maximum range of...
by Colin | Aug 9, 2015 | Blog / Workouts
**Just a reminder of our Bring-a-Friend day this Wednesday August 12!** A. Snatch balance – Take 5-7 minutes to work to a moderately heavy set of 2. B. Hang snatch – 4×2 at working weight. These should be relatively heavy, but not to the point where...
by Colin | Aug 7, 2015 | Blog / Workouts
A. Bench press – 3×5 at working weight, as heavy as possible, but not so heavy that you’re missing reps. B. With a partner, 2 rounds for time: 30 tire flips (two people at a time, or alternating, depending on the weight of the tire) 60 tire jumps...
by Colin | Aug 6, 2015 | Blog / Workouts
A. Find your 1 rep max weighted pull-up. Skip this if you are not able to do weighted pull-ups yet. B. 3×3 weighted pull-ups at 50% of A weight. If you’re not doing weighted pull-ups, do 3 max effort sets of pull-ups OR 3-5 slow negatives. C. 4×400 m...
