Tag Archive for: Chris Hinshaw

WORKOUT for Wednesday 8/17/2022


for time:
3k row
300 double unders
3 mile run

Can also do an AMRAP in 40 minutes of 500m row/50 du/400m. Post time to whiteboard. Compare to 8/2/2018, 5/25/2018, 9/1/2017

READ/LISTEN: Episode 143: Endurance Coach Chris Hinshaw on Increasing Aerobic Capacity and Managing Intensity – WHOOP

WORKOUT for Wednesday 6/22/2022


for time:
1km run
2k row
300 double unders
1km run

This is not a mistake. Goal is to RETEST last Friday if you were present. If you cannot do double unders, do 450 single unders. We can adapt this workout for your needs if necessary.

Post results to whiteboard!



This week we see run pace intervals, overhead squat max, front squat max, back squat max, double under/snatch/double under, a chipper, a Team workout, and Colin B’s birthday workout!


+ Chris Hinshaw: How to Build a Bigger Engine for CrossFit – BoxRox

CrossFit WOD for Monday 7/17

8 rounds of a 400m run with 90 seconds rest between each effort.

Post total time to whiteboard / comments!

Olympic Weightlifting WOD

snatch complex, back squats, snatch high pull

Powerlifting WOD

back squat, bench press, weighted pullups, DeBell scap flow, kettlebell high pull/upright row, GHDSU

Kettlebell WOD

– Primal mobility
– Shoulder stability
– Simple and sinister technique