by Colin | Dec 6, 2018 | Blog / Workouts
Skill work of your choice (or your coach’s choice), plus a conditioning workout from earlier this week OR an entire workout from earlier this week. All classes will be as scheduled today except for the 6 pm class, which will be structured as a team workout. Come on...
by Colin | Dec 5, 2018 | Blog / Workouts
A. Deadlift – 8×3@60-65%, lifting every 90 seconds. Try to use a double overhand grip as much as possible. B. Alternating with a partner: 20 rounds (10 each) of 30 seconds bike for calories. If you’re working solo, keep a 30 second rest interval. These...
by Colin | Dec 4, 2018 | Blog / Workouts
A. Cluster front squats – 3 sets of 3.3.3.3 @ 75%. (Rack the bar and rest for 10 seconds between each set of 3.) Increase weight from last week. B. 15 minute AMRAP with a partner: 15 box jumps / bar hang 25 KB swings / overhead BB hold (95/65 or scale as needed) 50...
by Colin | Dec 3, 2018 | Blog / Workouts
A. Press – 4×8@60-65%. B. 7 rounds for time of: 7 thrusters (95/65) 7 chest-to-bar pull-ups. There will be a scaled up option in honour of Coach Lisa’s birthday – thrusters at 135/95, and bar muscle-ups. Happy birthday, Lisa! This is similar to...
by Colin | Dec 2, 2018 | Blog / Workouts
A. 5 rounds, not for time, alternating: 1-3 rope climbs (scale to rope pulls from the floor) max effort handstand hold B. 12 minute AMRAP of: 12 strict pull-ups (modify number or movement if needed) 12 toes-to-bar 12 weighted lunges (total) (2 heavy DBs or KBs)....
by Colin | Dec 1, 2018 | Blog / Workouts
A. From crossfit.com on Nov 8 2018 (https://www.crossfit.com/workout/2018/11/08#/comments): 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. Substitute...
