by Colin | Nov 1, 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.
by Colin | Oct 31, 2018 | Blog / Workouts
A. Tempo deadlift – 5×3 @ 31X1 tempo (3 sec negative), working at 75%. B. With a partner, for 16 minutes: 5 rounds of: Sled pull forward 1 gym length + sled pull backward (no row) 1 gym length Rest while your partner works. Then 4 rounds of: 1 lap of: 1 KB overhead,...
by Colin | Oct 30, 2018 | Blog / Workouts
A. Find your 1 rep max weighted pull-up OR do 5×2 pull-up negatives. B. 3 max effort sets of kipping pull-ups (go for quality reps here) OR 3 max effort sets of ring rows. C. From crossfit.com on Oct 4 2017 (https://www.crossfit.com/workout/2017/10/04#/comments):...
by Colin | Oct 29, 2018 | Blog / Workouts
A. Back squat – 2×5@75%, 3×3@81%. B. From crossfit.com on Oct 23 2018 (https://www.crossfit.com/workout/2018/10/23#/comments): 7 minute AMRAP of: 20 DB push presses (2×50/2×35) 40 double-unders. C. 4 max effort sets of stir-the-pot on an...
by Colin | Oct 28, 2018 | Blog / Workouts
A. Overhead squat – 4×5 at a challenging weight for this rep scheme. B. 3 rounds for time of: 12 single arm KB swings 12 single KB front rack lunges (same arm) 12 chest-to-bar pull-ups 12 single arm KB swings (other arm) 12 single KB front rack lunges...
by Colin | Oct 27, 2018 | Blog / Workouts
A. From crossfit.com on Oct 14 2017, and also programmed at CFS on Oct 29 2017: For time: 60 pistols (alternating legs, scale to lunges) 50 wallballs (20/14) 40 box jumps (24/20) 30 deadlifts (135/95, 185 is Rx on website) (scale to 50% of your front squat) 20 power...
