by Colin | Mar 13, 2018 | Blog / Workouts
A. Alternating for 4 max effort sets of each: Ring pull-ups Ring dips (substitute bar dips, ring push-ups, or a challenging push-up variation). B. 8 minute AMRAP of: 6 barbell thrusters (115/75 or scaled to 60-65%, whichever is less) 8 barbell rows (same bar) 10...
by Colin | Mar 12, 2018 | Blog / Workouts
**Let us know if and when you’re bringing a friend out to one of the classes today!** A. Back squat – 1×2@81%, 4×6@78%. Beginners will work on goblet squats or lighter barbell squats. B. With a partner, alternating roles, for 8 rounds or 20...
by Colin | Mar 11, 2018 | Blog / Workouts
A. CrossFit Open workout 18.3: 2 rounds for time of: •100 double-unders •20 overhead squats •100 double-unders •12 ring muscle-ups •100 double-unders •20 dumbbell snatches •100 double-unders •12 bar muscle-ups Time cap: 14 minutes Total Reps Possible: 928 Rx: Men...
by Colin | Mar 10, 2018 | Blog / Workouts
A. D-Ball clean-to-over-the-shoulder practice. B. “Cindy”-ish: 20 minute AMRAP of: 5 pull-ups 10 push-ups / 10 BB push presses (95/65) (i.e. alternate one round with push-ups, and the next with push presses) 15 air squats. Scale the barbell weight to about 60% of your...
by Colin | Mar 9, 2018 | Blog / Workouts
A. 5 sets of the following complex: 2 cleans + 1 push jerk + 1 split jerk. Work sets should be between 75-85% of your max clean and jerk. B. 3 rounds for time (16 minute cap): 20 chest-to-bar pull-ups 20 pistols (total) 20 ring dips 40 Russian KB swings...
by Colin | Mar 8, 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.
