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Workouts

  • 04/02/2018

    By Colin | In Blog / Workouts | on February 3, 2018

    A. From crossfit.com on June 10 2017: 5 rounds for reps: 1 minute of box jumps (24″/20″) 1 minute wall balls (20/14) 1 minute of rowing for calories Rest 1 minute. Compare to June 25 2017.

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  • 03/02/2018

    By Colin | In Blog / Workouts | on February 2, 2018

    A. Split jerks – 5×2@80-85%. B. 5 rounds for total time: 5 snatches at 70% 10 burpees Rest 1 minute. Your snatches should be controlled, and then push hard on the burpees.

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  • 02/02/2018

    By Colin | In Blog / Workouts | on February 1, 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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  • 01/02/2018

    By Colin | In Blog / Workouts | on January 31, 2018

    A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week. B. For time: 30 box jumps 30 KB snatches (total) (53/35) 30 push-ups 30 goblet squats […]

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  • 31/01/2018

    By Colin | In Blog / Workouts | on January 30, 2018

    A. Turkish get-up – Do 5 reps on each arm (alternating) at a moderately heavy weight. Be precise and controlled with your movement, i.e. don’t just rush through the reps. B. For individual times: Row 500 m at: race pace + 15 seconds Rest 2 minutes Row 500 m at: race pace + 10 seconds […]

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  • 30/01/2018

    By Colin | In Blog / Workouts | on January 29, 2018

    A. Front squat – 4×3@83%. B. For time, 21-15-9 of: Power cleans (115/75, or scale to 55-60% of your max clean, whichever is less) Pull-ups. This should be short and fast, so scale the movements accordingly.

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  • 29/01/2018

    By Colin | In Blog / Workouts | on January 28, 2018

    A. Push press – 5×3@83%. B. 12 minute AMRAP of: 10 jump squats 10 double KB (or DB) deadlifts (these should be fairly heavy) 25 single skips + 25 double-unders. If you use DBs for the deadlifts, you only need to touch one head of the DBs to the ground on each rep. Please touch […]

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  • 28/01/2018

    By Colin | In Blog / Workouts | on January 27, 2018

    A. From crossfit.com on Dec 21 2017: 20 minute AMRAP of: 10 high(er) box jumps (Rx is 36″ on the website, but just aim for something higher than you normally use) 15 DB overhead squats (partition reps as needed – note that this 15 total reps, not 15 per arm) (50/35 lbs) 20 GHD situps […]

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  • 27/01/2018

    By Colin | In Blog / Workouts | on January 26, 2018

    A. Handstand push-up strength: EMOM for 10 minutes: 1-5 strict HSPU OR 2-5 kipping HSPU OR piked push-ups (feet on box, hands on parallettes) OR seated DB presses (on floor). Try to increase reps or difficulty from last week. B. EMOM for 18 minutes: Minute 1: 5 deadlifts (135/95 or 35%) + 5 bar hop […]

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  • 26/01/2018

    By Colin | In Blog / Workouts | on January 25, 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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