by Colin | Jul 9, 2018 | Blog / Workouts
A. Back squat – 1×20@55-60%. For those of you who haven’t experienced the special joy that is a 20 rep back squat set, try this. Warm up to your working weight, doing sets of at least 5 reps. Do 5 reps at your working weight, rest, and then hit the 20...
by Colin | Jul 8, 2018 | Blog / Workouts
A. Thrusters – 5×5, increasing weight from last week (ideally to between 70-75% of your max push press). B. 3 rounds for time of: 20 DB power cleans (2×50/2×35 lbs) 20 toes-to-bar 20 weighted lunges (single KB/DB, suitcase...
by Colin | Jul 7, 2018 | Blog / Workouts
A. From crossfit.com on June 18 2018: For time: Row 2000 m Run 1 mile Row 2000 m. Beginners may scale the distances to 1500 m, 800 m, 1500 m if needed, to keep the total time to under 30 minutes.
by Colin | Jul 6, 2018 | Blog / Workouts
A. Pull-up strength: 4 max effort sets of pull-ups (or foot-assisted ring pull-ups) – may be kipping 3 max effort sets of single-arm ring rows (scale to bent-over KB/DB rows). Use a weight that puts you in the 5-15 rep range. Do your weaker side first, and just...
by Colin | Jul 5, 2018 | Blog / Workouts
A. Snatch balance – 5×3, increasing weight from June 30. B. With a partner, alternating after each effort: Each person rows: 100 m 200 m 300 m 400 m 500 m. Faster rowers will have the option of going back down the ladder, i.e. 400, 300, 200, 100 m, if there...
by Colin | Jul 4, 2018 | Blog / Workouts
A. Bench press – 5×3@80-85% (or just increase from last week). B. From Aug 8 2017: Every minute on the minute (EMOM) for 20 minutes: Minute 1: 1-3 wall walks (Do these with control up and down.) Minute 2: 30-50 double-unders (If you are fairly proficient at...
