• 1(204) 326-3511 or reach Colin at 1 (204) 293-7262 (cell)

Workouts

  • 14/02/2018 – Happy Valentine’s Day!

    By Colin | In Blog / Workouts | on February 13, 2018

    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. Aim for more reps, or more reps in the false grip, than last week. B. 3×10-30 sec holds in either the bottom of a ring dip, or the top […]

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  • 13/02/2018

    By Colin | In Blog / Workouts | on February 12, 2018

    A. Back squat – 5×8@65%. Rest 90 sec between sets. B. 8 minute AMRAP of: 5 DB ground-to-overhead (2 DBs, 2×50/2×35) Run 3 laps. C. 3×15-30 GHD hip extensions.

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  • 12/02/2018

    By Colin | In Blog / Workouts | on February 11, 2018

    A. Find your 1 rep max push press. B. 15 minutes of work: 15-25 unbroken wall balls 10 unbroken burpees (keep moving on these!). C. 3 max effort sets of stir-the-pot on an exercise ball.

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  • 11/02/2018

    By Colin | In Blog / Workouts | on February 10, 2018

    A. From crossfit.com on Jan 27 2018: 20 minute AMRAP of: 10 chest-to-bar pull-ups (scale reps or movement appropriately) 15 push-ups 20 pistols (total, alternating legs) **Every 3 rounds, row 500 m (as written on the website, this is a 400 m run, but since this is Manitoba in February… rowing it is).

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  • 10/02/2018

    By Colin | In Blog / Workouts | on February 9, 2018

    A. Deadlift – 5×5@70%. B. With a partner, for a 15 minute AMRAP: 40 DB shoulders-to-overhead (2 DBs) 40 DB power cleans 60 push-ups 60 (single DB) front squats 60 ring rows 60 DB snatches. One person works at a time.

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  • 09/02/2018

    By Colin | In Blog / Workouts | on February 8, 2018

    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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  • 08/02/2018

    By Colin | In Blog / Workouts | on February 7, 2018

    A. 3-position snatch – Working from the top down, do one snatch from mid-thigh, one from kneecap height, and one from the floor. Do 5 work sets in the 75-85% range. B. For time: 10-20-30-20-10 of: Burpees Wall balls. Compare to Feb 16 2017, Sept 10 2016.

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  • 07/02/2018

    By Colin | In Blog / Workouts | on February 6, 2018

    A. Find your 3 rep max front squat. B. For time: Row 3 km OR 10 minutes on the Airdyne for max calories. Have a pace in mind for this when you start. If you’ve done a 2000 m or 1000 m, your pace will be a bit slower than those distances, but not a […]

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  • 06/02/2018

    By Colin | In Blog / Workouts | on February 5, 2018

    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 stir-the-pot on an exercise ball.

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  • 05/02/2018

    By Colin | In Blog / Workouts | on February 4, 2018

    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 lunges per leg […]

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