by Colin | Jun 19, 2019 | Blog / Workouts
A. Tempo push presses – 5×5 at 60-65% of your max push press. Aim for a 5 second negative on each rep. B. 10 rounds for total calories: Row 30 seconds Rest 30 seconds. Use bikes if there aren’t enough rowers OR pair up with a partner (you’ll...
by Colin | Jun 18, 2019 | Blog / Workouts
A. Tempo front squats – 5×3 @ 73-76%, with a 13X1 tempo (note that the tempo is different from past weeks). Increase weight from last week. B. With a partner, outside, for 12 minutes: 1 length reverse sled pull (no row) + 1 length forward sled pull Rest while partner...
by Colin | Jun 17, 2019 | Blog / Workouts
A. Weighted pull-ups – 5-4-3-2-1 reps. Start with a weight that allows you to do only 5 reps, and use it for all five sets. If you’re not yet able to do pull-ups, do slow, controlled, tough hinge rows using the same rep scheme. Make the later reps longer...
by Colin | Jun 16, 2019 | Blog / Workouts
A. Close grip bench press – 4×8, increasing weight from last week. If you have a 1 rep max number, you should be in the 70-75% range. B. From March 31 2018 and August 9 2017 (and crossfit.com on April 9 2017): 30-20-10 of: DB thrusters (35 lbs per hand)...
by Colin | Jun 15, 2019 | Blog / Workouts
A. From Nov 4 2018, May 13 2018, and crossfit.com on October 8 2017: 5 rounds for time of: 20 wallballs (20/14 lbs) 20 sumo deadlift high pulls (75/55 lbs) 20 box jumps (24″/20″) 20 push presses (75/55 lbs) Row 20 calories Rest 1 minute. This is similar to Fight Gone...
