by Colin | Dec 1, 2018 | Blog / Workouts
A. From crossfit.com on Nov 8 2018 (https://www.crossfit.com/workout/2018/11/08#/comments): 10 rounds for max calories of: Row 45 seconds, rest 15 seconds Row 30 seconds, rest 30 seconds Row 15 seconds, rest 45 seconds There is no rest between rounds. Substitute...
by Colin | Nov 30, 2018 | Blog / Workouts
A. Deadlift – 8×3@55-60%, lifting every 90 seconds. B. EMOM for 16 minutes: Minute 1 – 1-3 wall walks Minute 2 – 6-12 pistols (total). Modify the movement if needed. Minute 3 – 1-2 rope climbs Minute 4 – 15 heavy Russian KB swings (challenge yourself on...
by Colin | Nov 29, 2018 | 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. Optional conditioning workout for today, to close off the November burpee challenge: 7 minutes of burpees to a target...
by Colin | Nov 28, 2018 | Blog / Workouts
A. 3 work sets, alternating: 8 single-arm DB presses with a 3 second negative on each rep 8 single-arm bent over DB rows with a 3 second negative on each rep Do both arms on each movement, then move on. Let your weights be determined by your weaker arm. You will have...
by Colin | Nov 27, 2018 | Blog / Workouts
A. 5 sets at a moderately challenging working weight of: 2 snatches + 2 overhead squats. B. Double baseline! Two rounds for time of: 500 m row 40 squats 30 sit-ups 20 push-ups 10 pull-ups. You will need to approach this with a different pacing strategy than you would...
by Colin | Nov 26, 2018 | Blog / Workouts
A. Cluster front squats – 3 sets of 3.3.3.3 @ 65-70%. (Rack the bar and rest for 10 seconds between each set of 3.) B. 10 rounds for time of: 15/10 calorie bike or row 10 push-ups (scale up to parallette push-ups if desired) Scale the push-up number if needed. You...
