by Colin | Apr 6, 2018 | Blog / Workouts
A. Deadlift – 5×5 @ 68%, with a 51X1 tempo (5 sec negative). B. “Nate”ish (based off a crossfit.com workout): 14 minute AMRAP of: 2 ring muscle-ups 4 handstand push-ups 8 KB swings (70/44). Scale the muscle-ups to 4 strict pull-ups and 4 ring...
by Colin | Apr 5, 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 | Apr 4, 2018 | Blog / Workouts
A. Every minute on the minute, for 10 rounds: Minute 1: 1-3 wall walks Minute 2: 20-30 seconds of ring pull-ups (no more than 2 sets) B. With a partner, for time: 50 wall balls (20/14 lbs) 50 ring rows 50 wall balls 40 toes-to-bar 50 wall balls 30 pull-ups. As a bit...
by Colin | Apr 3, 2018 | Blog / Workouts
A. Find your 5 rep max back squat. B. 50 burpees for time. Warm up well, and go hard on this one. Compare to Dec 14 2016, Jan 12 2016, Sept 8 2015, March 6 2015, Dec 30 2014 or Feb 20 2013. C. 3 rounds, not for time: 10-30 GHD sit-ups 15-30 GHD hip extensions (scale...
by Colin | Apr 2, 2018 | Blog / Workouts
A. Snatch balance – 5×3 at a medium heavy weight (increase from March 28 if possible). B. From crossfit.com on March 20 2018: 7 minute AMRAP of: 15 calorie row (or bike) 15 push-ups. Modify the push-up number to something that takes you no more than 2-3 quick sets to...
by Colin | Apr 1, 2018 | Blog / Workouts
A. Handstand push-up strength: i) In 20 seconds, do as many HSPU (or scaled piked push-ups, or seated DB presses) as you can. ii) EMOM for 8 minutes: do the number of reps from i). B. 5 rounds for time of: 10 weighted lunges (2 DBs or KBs) 12 pull-ups 2 laps bear...
