by Colin | Jun 9, 2015 | Blog / Workouts
Some of you may have heard already, but Patty had her baby earlier this week, and August Denny is a big boy at 9 lbs 7 oz and 21 inches! It must be all that CrossFit he’s done already. A. 20 rep back squat – Increase weight 5-10 lbs from last week. These...
by Colin | Jun 8, 2015 | Blog / Workouts
A. Thruster – Find your 1 rep max. B. Thruster – 3×3@80% of A. C. 4 rounds for total time: Run 400 m 2 rounds of: 5 pull-ups (may be scaled up to C2B) + 10 push-ups (scale up to ring push-ups) + 15 air squats Rest 1...
by Colin | Jun 7, 2015 | Blog / Workouts
A. Snatch – Increase to working weight, then do 5×2 hang snatches at your working weight. If you are new and/or have issues with your overhead squat position, do the technique work with everyone else, then do 3×3 overhead squats at moderately heavy...
by Colin | Jun 5, 2015 | Blog / Workouts
A. Behind the neck jerk – Increase in weight, then do 5×2@80-85%. B. Front squat – 5×5. Increase weight 5-10 lbs from last week. C. With a partner, alternating laps for 15 minutes: Sandbag OR partner carry Farmer’s walk (2 DBs or KBs,...
by Colin | Jun 4, 2015 | Blog / Workouts
<–Sometimes ten minutes with a kettlebell and slam ball just makes you feel like lying down for a few minutes. Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. ...
by Colin | Jun 3, 2015 | Blog / Workouts
Happy Birthday, Robin! A. High hang snatch – Increase to working weight, then do 5 sets of 2 snatches from the high hang position. B. “Rockin’ Robin” 3 rounds for time: 1 rope climb (substitute 15 pull-ups if needed) 10 clean and jerks (135/95,...
