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.
by Colin | Mar 28, 2019 | Blog / Workouts
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.
by Colin | Mar 27, 2019 | Blog / Workouts
A. Ring pull-up strength: On every 30 second interval, for 12 minutes: 0:00-3:30 – 1-5 strict ring pull-ups or challenging hinge rows 4:00-7:30 – 5-15 second negative 8:00-11:30 – 5-20 second hang from rings or bar. B. Burpee ladder! We will start...
by Colin | Mar 26, 2019 | Blog / Workouts
**Bring-a-Friend day is today, for all of the scheduled regular classes!** A. Front squat – 2 @ 80, 80, 85, 85, 85%. Beginners will do sets of 5 with a kettlebell or a lighter barbell. B. 2 max effort front rack holds at 95% of your max front squat. We are...
