by Colin | Jul 29, 2015 | Blog / Workouts
A. Push press – Find your 3 rep max (or heavy set of three). B. Front squat – Work up to a heavy set of 5. C. 3 rounds, not for time: Max effort med ball planks 5 reps per leg (do all reps on one side, then switch) of single-leg deadlifts (2 DBs or KBs)....
by Colin | Jul 28, 2015 | Blog / Workouts
A. Back squat – Increase in weight, then do 3×5 work sets. Increase weight from last week. B. For time: 20-15-10-5 reps of: DB clean and push press (or push jerk) Tuck jump burpees. Compare to July 5 2014.
by Colin | Jul 27, 2015 | Blog / Workouts
A. Turkish get-up – Alternating arms, do 5 single reps per arm at a heavy, but sub-maximal, weight. B. For time: 2 rounds of: Run 800 m, 20 toes-to-bar, 20 hand-release push-ups Then finish with a 400 m run. Compare to July 3...
by Colin | Jul 26, 2015 | Blog / Workouts
A. Take 15 minutes to find your max snatch (or heavy single). B. Take 15 minutes to find your max clean and jerk (or heavy single). C. 3 rounds, not for time: Max effort med ball planks 25 GHD hip extensions.
by Colin | Jul 24, 2015 | Blog / Workouts
A. Rope climb and handstand practice – 3 sets of 1-4 rope climbs, and 3 max effort handstand holds. B. “Nancy” – This is a classic CrossFit workout. Five rounds for time of: 400 m run 15 overhead squats (95/65 lbs or 50% of max OH...
by Colin | Jul 23, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week.
