by Colin | Apr 2, 2019 | Blog / Workouts
A. Deadlift – 4×8@65%. B. 6 minute row for distance Rest 30 seconds 6 minute overhead KB carry for laps. Record your distance rowed, and number of laps for the carry. C. Shoulder mobility with a band, and the lounge stretch. Here’s a shirtless man...
by Colin | Apr 1, 2019 | Blog / Workouts
A. Front squat – Find your 2 rep max. B. Ring pull-up strength: On every 30 second interval, for 12 minutes: 0:00-3:30 (rounds 1-8) – 1-5 strict ring pull-ups or challenging hinge rows 4:00-7:30 (rounds 9-16) – 5-15 second negative 8:00-11:30 (rounds...
by Colin | Mar 31, 2019 | Blog / Workouts
A. Handstand practice: 2 laps slow bear crawl with active shoulders – Try to get your hips as much above your shoulders as you can. Scale this up to a bent arm bear crawl (hips still high). This takes a bit more strength to do. 5-10 kick-ups, focusing...
by Colin | Mar 30, 2019 | Blog / Workouts
A. “The Chief” – This is a named CrossFit workout. For 5 rounds of: 3 minute AMRAP of: 3 power cleans (135/95 or scale to 50-60%) 6 push-ups 9 air squats Rest 1 minute. Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute....
by Colin | Mar 29, 2019 | Blog / Workouts
A. Cleans – 5×3, increasing weight from March 23, for all or some of your work sets. B. 2 rounds for time: 1000 m row 25 overhead squats 75 double-unders. C. 4 max effort sets of stir-the-pot on an exercise ball.
