by Colin | May 19, 2015 | Blog / Workouts
Coincidentally, this is the 20th day of May, which is good timing because: A. 20 rep back squat @ 55-60% of your 1 rep max. Increase to your working weight, do about 5 reps at that weight, rest a minute or two, then go for your set of 20. If you are new and have never...
by Colin | May 18, 2015 | Blog / Workouts
 Congratulations to Lisa and Jeremy D on their performance at the PCF 3.0 competition at Prairie CrossFit on Saturday! They managed a very respectable 6th place finish in the Rx category. Also thanks to those who were able to make it out and cheer them on, as...
by Colin | May 17, 2015 | Blog / Workouts
All regular classes are cancelled today due to the Victoria Day holiday. However, there will be a team workout open to all regular members and On Ramp members. Come on out and meet some new people, concoct ridiculous team names, sweat, and enjoy an as-yet-undisclosed...
by Colin | May 15, 2015 | Blog / Workouts
A. Handstand practice. B. With a partner, 3 minutes of each movement: Tire flips Sled pull (180 lbs on the sled – if this is too heavy for you, your partner may help out) Barbell shoulders to overhead (65/95) Farmer’s carry (44/70) Sit-ups. There will be...
by Colin | May 14, 2015 | Blog / Workouts
Skill work of your choice, plus a conditioning workout from earlier this week OR an entire workout from earlier this week. If you have some time tomorrow, head on over to Prairie CrossFit in Winnipeg to watch Lisa and Jeremy compete in the PCF 3.0 competition....
by Colin | May 13, 2015 | Blog / Workouts
A. Front squat – 5×5 @ 70-75%. B. 3 rounds, not for time: 10-15 ring dips (may be weighted if needed, or scaled down to ring push-ups or push-ups) 2-4 rope climbs 8 weighted lunges per leg (2 KBs or DBs). Here’s a great read on why maintaining...
