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Workouts

  • 20/10/2017

    By Colin | In Blog / Workouts | on October 19, 2017

    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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  • 19/10/2017

    By Colin | In Blog / Workouts | on October 18, 2017

    A. Pull-up strength: Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and pull yourself back up. Focus […]

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  • 18/10/2017

    By Colin | In Blog / Workouts | on October 17, 2017

    A. Back squat – 5×2@84%, every 2 minutes. B. Every 2 minutes for 7 rounds: 3 snatches at 60% 8 burpees 24 double-unders. Complete the burpees and DUs as quickly as you can, and rest in the remainder of the two minutes. Scale to power snatches if your weightlifting technique isn’t quite there yet. Modify the […]

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  • 17/10/2017

    By Colin | In Blog / Workouts | on October 16, 2017

    A. Cleans – 5×3@75% (or moderately heavy weight, if you don’t have a max). Focus on speed (through the middle, and in getting under the bar), and a solid, upright catch position. B. From crossfit.com on Oct 4 2017: 12 minute AMRAP of: 10 calorie bike (sub rower) 15 push-ups (optional scaled up version for […]

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  • 16/10/2017

    By Colin | In Blog / Workouts | on October 15, 2017

    A. Overhead squat – 5×3 at a moderately heavy weight. If you have a max, aim for about 75%. B. 8 minute AMRAP of: 5 deadlifts at 55% 7 ring dips (scale to ring push-ups or push-ups) 7 strict pull-ups (scale as needed). Compare to Jan 18 2017. C. Accumulate 3-4 minutes in a single arm plank. […]

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  • 15/10/2017

    By Colin | In Blog / Workouts | on October 14, 2017

    A. This is a modified version of one of the Team Series workouts that some of our athletes did a couple of weeks ago: For time: 120 double-unders 30 chest-to-bar pull-ups 30 hang power snatches (95/65) 120 double-unders. Scale the DU numbers if needed so that you’re doing no more than 4 minutes of work […]

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  • 14/10/2017

    By Colin | In Blog / Workouts | on October 13, 2017

    A. HSPU/push-up strength – 3-5 wall walks to warm up, then EMOM for 10 minutes: 1-5 strict HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). B. From the Prairie CrossFit 2014 beginner competition, WOD #2 (Compare to April 28 2016, Nov 3 2014): 6 minute AMRAP of: 5 […]

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  • 13/10/2017

    By Colin | In Blog / Workouts | on October 12, 2017

    A. Rope climb / pegboard practice: 5-10 rope ascents (scale to pulls from the floor, and practice your footwork on the rope) or 2-5 pegboard ascents 3 max effort sets of rope toes-to-rope (or high knee raises). To climb effectively, you need to be able to get your feet up close to your hands, so this […]

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  • 12/10/2017

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

    A. Clean and jerk – 5 heavy singles, increasing to a max if your technique is solid. B. For time: Row 1000 m 8 laps farmer’s carry (heavy) Row 1000 m 8 laps suitcase carry (heavy).

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  • 11/10/2017

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

    A. Pull-up strength: Every 2 minutes for 5 rounds – 5-15 pull-ups (or variation). Aim for close to a max effort set. 2 max effort sets of 1/2 pull-ups. Start with your chin over the bar, lower to 90 degrees at the elbow (roughly forehead height for the bar), and pull yourself back up. Focus […]

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