16/10/2019

A. Seated DB press with 31X1 tempo (3 second negatives) – Every 90 seconds for 8 rounds, do 5-7 reps. Increase weight or total reps from last week. B. This is a workout called “Joker” (not sure why exactly): 1 toes-to-bar, 10 deadlifts (bodyweight OR 50% of your 1 rep...

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12/10/2019

A. Pulling strength: 5 lengths of rope sled pull. We'll have two sleds set up for this, so just take turns and rest while other people are working. Add weight if needed as you go. 3 max effort sets of supinated body rows. B. With a partner, until your team has...

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10/10/2019

A. Working up to a moderate weight, do 5 sets of: 2x(3-stop clean) + clean. Treat this more as a movement prep and technique practice for part B, rather than a chance to lift super heavy. B. Every minute on the minute (EMOM) for 15 minutes: Minute 1: 3 squat cleans...

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09/10/2019

A. Barbell split squats – 3×10 on each leg (i.e. do 10 reps on one leg, switch legs and do 10 on the other leg, then rest). Increase the weight 5-10 lbs from last week. Barbell will be in the back rack position. Please note that some of you may not need any weight at...

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08/10/2019

A. Increase to working weight, then do 5 sets of: 2 hang snatches + 1 snatch. Let's put that speed under the bar to use, from your snatch balance practice over the last few weeks! B. 1/2 “Cindy”: 10 minute AMRAP of: 5 pull-ups 10 push-ups 15 squats. Scaled up options...

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07/10/2019

A. Seated DB press with 31X1 tempo (3 second negatives) – Every 90 seconds for 8 rounds, do 5-7 reps. Increase weight or reps from last week. B. From crossfit.com on March 8 2018: Row 250 m Row 500 m Row 1000 m Row 500 m Row 250 m Rest 1 minute between efforts. Record...

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06/10/2019

A. "Bergeron Beep Test" EMOM For As Long As Possible 7 Thrusters (75/55) 7 Pull Ups 7 Burpees Scale the reps and movements to achieve 8-10 rounds. We will do some technique work, and some trial rounds to test this out. Some scaled options are: 5 Thrusters 75/55 5 Pull...

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