by Colin | Feb 5, 2019 | Blog / Workouts
A. Bench press – 5×3@85%. B. EMOM for 15 rounds: Min 1 – 8 deadlifts @ 225/155, or 55%, whichever is less. Min 2 – 8 chest-to-bar pull-ups Min 3 – 8 double DB push presses + 8 burpees Modify the burpee number if needed so that you are...
by Colin | Feb 4, 2019 | Blog / Workouts
A. Back squat – 5@75%, 3@80, 2@85%, 3@80%, 5@75%. B. For 8 rounds, resting 1 minute between rounds: In 1 minute: 5 heavy goblet squats Shuttle run (1/2, full, 1/2 gym) Max reps Russian KB swings in remaining time. C. 3 max effort sets of: Hollow or tuck rocks...
by Colin | Feb 3, 2019 | Blog / Workouts
A. Find your 1 rep max push press. B. Do a max set of push presses at 60%. C. From the CrossFit Open in 2012 (12.1): 7 minute AMRAP of: Burpees to a target (bar, ring, etc.) that is 6″ above your highest reach. We won’t be super strict about the exact...
by Colin | Feb 2, 2019 | Blog / Workouts
A. From crossfit.com on January 17 2019 (https://www.crossfit.com/190117): Strict and for time: 10 pull-ups 20 push-ups 30 squats Row 2,000 m 15 pull-ups 30 push-ups 45 squats Row 1,000 m 20 pull-ups 40 push-ups 60 squats Row 500 m. There will be a 30 minute time...
by Colin | Feb 1, 2019 | Blog / Workouts
A. Handstand push-up practice: Two minutes of bent arm bear crawl (high hips) – aim for controlled movement, and keep the elbows in. Bend the knees if your flexibility limits your hip height. Rest as needed. Every minute on the minute for 10 rounds: 1-5 handstand...
by Colin | Jan 31, 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.
