by Colin | Feb 5, 2018 | Blog / Workouts
A. Push press – 5×2@86%. B. 12 minute AMRAP of: 3-6-9-12-15-etc…. of: Ring dips (scale to ring push-ups or push-ups) Russian KB swings (med heavy) + 30 double-unders at the end of each round. (i.e. 3-3-30, 6-6-30, 9-9-30, etc.) C. 3 max effort sets of...
by Colin | Feb 4, 2018 | Blog / Workouts
A. Ring pull-up strength: EMOM for 10 minutes – 1-5 ring pull-ups. Scale up to false grip pull-ups, or down to hinge rows or ring rows. B. 3×10-30 sec holds in either the bottom of a ring dip, or the top of a ring push-up. C. 8 minute AMRAP of: 8 weighted...
by Colin | Feb 3, 2018 | Blog / Workouts
A. From crossfit.com on June 10 2017: 5 rounds for reps: 1 minute of box jumps (24″/20″) 1 minute wall balls (20/14) 1 minute of rowing for calories Rest 1 minute. Compare to June 25 2017.
by Colin | Feb 2, 2018 | Blog / Workouts
A. Split jerks – 5×2@80-85%. B. 5 rounds for total time: 5 snatches at 70% 10 burpees Rest 1 minute. Your snatches should be controlled, and then push hard on the burpees.
by Colin | Feb 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 | Jan 31, 2018 | Blog / Workouts
A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week. B. For time: 30 box jumps 30 KB snatches...
