by Colin | Jan 12, 2018 | Blog / Workouts
A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-8 pegboard ascents. If you have the strength, try the legless (arms only) rope climb. 3 max effort sets of single-arm ring rows. Try to...
by Colin | Jan 11, 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 10, 2018 | Blog / Workouts
A. Hang snatch – 5×2@75-85%. B. For time: 20 strict pull-ups 20 wall balls 20 pull-ups 20 wall balls 20 knees-to-elbows 20 wall balls 20 toes-to-bar 20 wall balls. Compare to Jan 25...
by Colin | Jan 9, 2018 | Blog / Workouts
A. Front squat – 3×8@73%. B. “Christine” 3 rounds for time: Row 500 m 12 bodyweight deadlifts (or 50% of your 1 RM deadlift, whichever is less) 21 box jumps (24″/20″). Compare to May 24 2017, Aug 30 2016, Sept 19 2015, July 11 2015, July 9 2014, or July 10...
by Colin | Jan 8, 2018 | Blog / Workouts
A. Pull-up strength: 3 max effort sets of strict pull-ups at 3333 tempo 2 max effort sets of chin-ups (supinated grip, no tempo) 2 max effort sets of Bulgarian ring rows (video). Note that most of you will have to do these with you feet on the ground. They are harder...
by Colin | Jan 6, 2018 | Blog / Workouts
A. From crossfit.com on Dec 27 2017: For individual times: “The Lyon” 5 rounds, each for time of: 7 squat cleans (135/95) (165 is Rx on the website, but we will go a bit lighter. Scaling the weight up (above 135/95) a bit is also an option.) 7...
