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Blog / Workouts ARCHIVE

  • 12/12/2017

    By Colin | In Blog / Workouts | on December 11, 2017

    A. Press – EMOM for 8 rounds – 3@75% (up from last week). At the end of the final minute, do a max effort set of push presses. B. 12 minute AMRAP of: 20 tuck jump burpees 20 pull-ups (scale to ring rows) 20 KB lunges (total) (single KB, in suitcase hold) – switch arms […]

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  • 11/12/2017

    By Colin | In Blog / Workouts | on December 10, 2017

    A. Deadlift – Every minute on the minute for 6 rounds: 2 deadlifts at 70%. B. 5 rounds, for total reps: 1 minute wall balls 1 minute double-unders Rest 1 minute. C. 4 max effort sets of hollow rocks (scale to hollow hold if needed) 3×10-15 side arches per side.

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  • 10/12/2017

    By Colin | In Blog / Workouts | on December 9, 2017

    A. From the crossfit.com mainsite on July 4 2017: “Rich” 13 snatches (155/105 Rx on crossfit.com, but we will modify this to 115/75 or 70% of your max snatch) Then 10 rounds of: 10 pull-ups 100 m run (we will modify this to 4 laps in the gym) Then: 13 cleans (same bar as above). […]

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  • 09/12/2017

    By Colin | In Blog / Workouts | on December 8, 2017

    A. 5 sets of the following complex: 2 snatches + 1 overhead squat. Increase weight from Nov 28. B. This is based on the crossfit.com workout from Nov 13 2017: Hang from the pull-up bar for 6 minutes. Every time you drop, do a 400 m row or 2 minute bike and 15 barbell push […]

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  • 08/12/2017

    By Colin | In Blog / Workouts | on December 7, 2017

    **Please note that the 10 am class is cancelled today because we have a group of high school kids in from Vita.** 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.

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  • 07/12/2017

    By Colin | In Blog / Workouts | on December 6, 2017

    **Please note there is no 10 am class tomorrow (Friday) because we are hosting a group of high school kids from Vita in that time slot. Thanks for your understanding.** A. Deadlift – Every minute on the minute for 8 minutes – 2 deadlifts at 60%. C. 8 minute AMRAP of: 10 hang cleans (full […]

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  • 06/12/2017

    By Colin | In Blog / Workouts | on December 5, 2017

    A. Pull-up strength: EMOM for 10 rounds – 2-6 strict RING pull-ups. Scale up to L-pull-ups. Scale down to assisted pull-ups or reasonably challenging ring rows. Increase reps or difficulty from last week if possible. 3 max effort sets of body rows (supinated grip). B. Handstand holds – EMOM for 10 rounds – Hold a […]

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  • 05/12/2017

    By Colin | In Blog / Workouts | on December 4, 2017

    A. Back squat – Every 90 seconds for 6 rounds: 3 reps @ 81%. B. From Sept 26 2017: For time: 21-15-9 of: DB squat cleans Plate touch burpees.

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  • 04/12/2017

    By Colin | In Blog / Workouts | on December 3, 2017

    A. Press – Every minute on the minute for 10 minutes: 2 presses at 70%. B. For total calories: 6 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 4 rounds of: Row 40 seconds, rest 20 seconds. Rest 1 minute 2 rounds of: Row 40 seconds, rest 20 seconds.

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  • 03/12/2017

    By Colin | In Blog / Workouts | on December 2, 2017

    A. From crossfit.com on Aug 21 2017: 5 rounds for time of: Row 500 m 15 bench presses at 135/95 (scale to 50-60% of your max bench press). Compare to Sept 10 2017. We will run heats if there are more people than rowers. The people who are resting will serve as spotters for the […]

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