CrossFit Minnesota

SEE NEW WEBSITE!

2009-04-27T07:21:00.001-07:00

www.crossfitmn.com

12-10-08 WOD

2008-12-10T13:24:00.001-08:00

"The Bear"

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Post time and loads

12-9-08 WOD

2008-12-09T13:29:00.000-08:00

"Nancy"

5rds

400m
15 Overhead Squats (95#/65#)

For some unknown reason the 12:00 crew only did 3rds. Don't ask me why. I think whoever writes the WOD's on the board had some sort of amnesia! They'll pay dearly tomorrow.

12-8-08 WOD

2008-12-08T14:42:00.001-08:00

Burnzie and a fight that did not go bad!

"Fight Gone Bad"

3 or 5rds
SDHP
Box Jumps
Push-Press
Row (cals)
Wall Ball

NEW GYM OPENS TODAY!!!

2008-12-07T16:55:00.000-08:00

12-8-08

Today is the first day in the new CrossFit gym!

Make sure you show up at the new address:
7246 Washington Ave South
Eden Prairie, MN 55344

The new building is behind our existing space. Enter through the front

Call the main gym number if you get lost. 952-942-1190

12-5-08 WOD

2008-12-05T07:51:00.001-08:00

"Kinda a Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

12-3-08 WOD

2008-12-03T14:20:00.000-08:00

400M
21 one arm swings
21 pull-ups
15 one arm swings
15 pull-ups
9 one arm swings
9 pull-ups
400m

12-2-08 WOD

2008-12-02T14:19:00.000-08:00

50-40-30-20-10-5
Wall Balls
Box Jumps
SDHP ( M75#, W53#)

12-1-08 WOD

2008-12-01T14:48:00.000-08:00

21,18,15,12,9,6,3
Burpee Hang Squat Clean Thrusters
Pull-Ups

Closed Thanksgiving

2008-11-26T17:06:00.000-08:00

We will be closed Thursday and Friday for Thanksgiving.

Saturday Class will be as scheduled.

We hope everyone has a safe and relaxing holiday with family and friends.

11-26-08 WOD

2008-11-26T17:04:00.000-08:00

40 Deadlift 40 Sit-Ups 400m
30 Deadlift 30 Sit-Ups 400m
20 Deadlift 20 Sit-Ups 400m
10 Deadlift 10 Sit-Ups 400m

11-25-08 WOD

2008-11-25T14:51:00.000-08:00

Max Rds 20 minutes

Row 250M
20 Box Jumps
10 Push-Ups

11-21-08 WOD

2008-11-21T17:20:00.000-08:00

Good luck Guerrilla Jiu-Jitsu fighters and CrossFitters Jeremy "The Landlord" Lang and Brock Larson on their MMA fight and jiu-jitsu match this weekend!

3rds

Row 500m then convert to Cals
Cals = Reps of each exercise
KB Swings
Pull-Ups
GHD Sit-Ups

1 minute between rounds.

Score each round individually.

11-20-08 WOD

2008-11-20T14:56:00.000-08:00

25 left arm snatches 25 right arm snatches 25 pull-ups

20 left arm snatches 20 right arm snatches 20 pull-ups

15 left arm snatches 15 right arm snatches 15 pull-ups

Dumbbell Snatch tri-panel...[wmv]

11-19-08 WOD

2008-11-19T19:05:00.000-08:00

"Fran"

21,15,9

Thrusters
Pull-Ups

Tabata Sit-Ups and Push-Ups

11-18-08 WOD

2008-11-18T13:27:00.000-08:00

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm

or

5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

11-17-08 WOD

2008-11-18T13:15:00.000-08:00

15,14,13,12......1

MB Burpee, clean, wall-ball
Sit-Ups
Back Extentions

New CrossFitMN Home Coming Very Soon!

2008-11-14T17:24:00.001-08:00

Full steam ahead! We are moving forward with our new CrossFitMN home. This will be a new 2,400sq ft CrossFit exclusive gym. The whole place will be dedicated to building better monsters.

It will be located directly behind our existing space.

BJJ and Thai Boxing will stay and CF will get its very own clubhouse. Lano actually shed a tear when we told him about the multiple lifting stations and squat cages.

The final timeline is still being hammered out, but we should be in there ready to rock within the next couple of weeks.

We'll keep you posted!

11-14-08 WOD

2008-11-14T14:44:00.001-08:00

Failure! If you have noticed that has been a theme this week. Too many of us are working to the "extremely uncomfortable" stage and never really reaching failure.

We did this with deadlifts and presses this week and saw a ton of new personal records! You should all be proud. Only by reaching your limits will you learn what you need to do to grow.

One more day:
Row 500M (remain consistent at 90% effort, and shoot for a consistent time for all 500M rows),
Rest and Recover at least 1 minute
Max Pull-Ups (To failure)

Row 500M
Rest and Recover at least 1 minute
Max Push Ups

Row 500M
Rest and Recover at least 1 minute
Max K2E

Row 500M
Rest and Recover at least 1 minute
Max Air Squats

11-13-08 WOD

2008-11-13T10:07:00.000-08:00

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

11-12-08 WOD

2008-11-12T17:08:00.000-08:00

Press - 1,1,1,1,1,1,1
Post loads to comments

11-11-08 WOD

2008-11-11T14:52:00.000-08:00

"Team Drag Races"

1,000m Row
50 KB Swings
30 Pull-Ups

800m
35 KB Swings
20 Pull-Ups

600m
20 KB Swings
10 Pull-Ups

Team vs Team and Head to Head

11-10-08 WOD

2008-11-10T09:27:00.001-08:00

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

11-7-08 WOD

2008-11-08T08:25:00.000-08:00

"Barbara"

5 rounds for time

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest for 3 minutes between rounds

11-6-08 WOD

2008-11-06T15:27:00.000-08:00

"Tabata Some Other Stuff"

Push-Ups (Paralette)
Sit-Ups
KB Swings (35m/20w)
DB Push Press (25m, 15w)
Row Cals

11-5-08 WOD

2008-11-05T15:21:00.000-08:00

30 Box Jumps
Then

7 Rounds
10 DB Deadlifts
10 DB Hang Cleans
10 DB Front Suats
10 DB Push Press

Then
30 Box Jumps

11-4-08 WOD

2008-11-04T13:02:00.000-08:00

Run 5k

11-3-08 WOD

2008-11-03T08:49:00.000-08:00

10 Pull-Ups
15 Push-Ups
20 Squat
200M
15 Pull-Ups
21 KB Swings
400m
50 Wall Ball
400M
21 KB Swings
15 Pull-Ups
200M
20 Squat
15 Push-Ups
10 Pull-Ups

10-30-08 WOD

2008-10-30T11:54:00.000-07:00

"Broomstick Mile"

25 Front Squat
25 Overhead Squat
25 Back Squat
400m
25 Press
25 Push Press
25 Push Jerk
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400m

10-28-08

2008-10-28T10:19:00.000-07:00

In honor of CrossFit Santa Cruz trainer and total freak Greg Amundson http://www.crossfitsantacruz.com/

"Ode to Amundson"
7 thrusters, 7 pullups x 3, then run 800
5 thrusters, 5 pullups x 3, then run 800
3 thrusters, 3 pullups x 3, then run 800

10-27-08 WOD

2008-10-27T06:35:00.000-07:00

Max Rds 20min

Bodyweight DL 15x
400m

10-24-08

2008-10-24T10:18:00.000-07:00

5 rounds for time:

20 wallball
10 dumbell cleans (50% bodyweight goal)

Then 800M for time

10-23-08 WOD

2008-10-23T11:59:00.001-07:00

"Cindy On Crack"

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes
of:

5 Pull-ups
10 Push-ups
15 Squats

10-22-08 WOD

2008-10-22T08:46:00.000-07:00

7rds

21 Shoulder Press (75#/45#)
21 Back extensions

10-21-08 WOD

2008-10-21T09:33:00.000-07:00

21 Overhead Squat
20 Pull-Ups
19 Burpees
18 Overhead Squats
17 Pull-Ups
16 Burpees
Continue with ( 15, 14, 13….3,2,1)

I first saw this rep sequence at CrossFit Central www.crossfitcentral.com

What a great site! Check them out.

10-20-08 WOD

2008-10-20T06:03:00.000-07:00

4rds
:60 each
One Arm KB Swings
KB Cleans
Pistols
:30 rest between rounds

10-15-08 WOD

2008-10-15T14:15:00.001-07:00

"Michael"

3rds
800m
50 GHD Sit-Ups
50 GHD Back Exntensions

CrossFitMN and the Minnesota Wild

2008-10-13T19:20:00.001-07:00

We are fortunate enough to have Brent Burns from the Minnesota Wild train with us during the offseason. Brent is not only a star in the NHL but a great guy and very hard worker.

Here is a cool video done by FSN North about Brent's training.

10-13-08 WOD

2008-10-13T15:54:00.000-07:00

Army Ranger, firefighter, husband, dad and all around great guy, Brandon Lighter has left to pursue a career in federal law enforcement. He will now call Virginia home. We already miss you buddy!

Max Rds 20 minutes

Hang Clean 135lbs 12x

Ring Dips 15x

10-10-08 WOD

2008-10-10T15:08:00.000-07:00

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Dumbbell split clean - video [wmv] [mov]

10-9-08 WOD

2008-10-09T15:09:00.000-07:00

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

10-8-08 WOD

2008-10-08T19:17:00.000-07:00

"The Bear"

Hang Power Clean

Front Squat

Push Press

Back Squat

Push Press

10-7-08 WOD

2008-10-07T16:10:00.000-07:00

Van, Mark Rippetoe and Michael at the CrossFit Barbell Certification in Milwaukee.

Barbell Positioning, Mark Rippetoe ...[wmv][mov]

"Time Trials"
5rds
Row 500m

10-6-08 WOD

2008-10-06T14:44:00.001-07:00

45 kipping pull-ups in a row. Yes, 45! Actually 45, drop down grab some chalk and hammer out the last 5 for 50 dead hang kipping pull-ups in one minute and :28. Krystal is sooo close to her first that I am willing to bet it will happen this week! If there is anyone to ask for pull-up advice it is Aaron. I'll say it again, 45.

"Tabata"
Push-Ups
Row (cals)
Sit-Ups
Push Press
Pull-Ups

10-3-08 WOD

2008-10-03T05:59:00.000-07:00

Good Morning!

Good Behavior

"Team Challenge"
1600m
20 Cal Row
30 Burpee
40 Pull-Ups
50 MB Clean
60 Wall Ball
70 Push Press
80 Box Jumps
90 Push-Ups
100 Sit-Ups

2008-10-02T14:22:00.000-07:00

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

"Daniel"

For Time:

50 Pull-ups
400m
95 pound Thruster, 21 reps
800m
95 pound Thruster, 21 reps
400m
50 Pull-ups

10-1-08 WOD

2008-10-01T15:01:00.000-07:00

4rds
21 One Arm KB Swings
15 Pull-Ups
9 Ring Dips
Run 200m

9-30-08 WOD

2008-09-30T11:46:00.000-07:00

CrossFitMN Sponsored Athlete Peter Flanagan.

Peter has had two Cyclocross races so far this season. He took 1st in his first race and placed 2nd in the second race (4th overall)...despite a flat in the end.

What is Cyclocross?

Pushup x100
53/35lb Kettlebell Swing x100
1 mile run
Squat x100

9-27-08 WOD

2008-09-29T08:53:00.000-07:00

"Nicole"

Max Rds 20 Min

Max Pull-Ups
400m

9-26-08 WOD

2008-09-27T07:29:00.000-07:00

4rds

21 Box Jumps
15 Wall Ball
9 Deadlifts (225/195)

9-25-08 WOD

2008-09-25T14:40:00.000-07:00

An oldie but a goodie!

Machines? We don't need no stinkin' machines!

"Pick Your Poison" - A prep for Painstorm.....it's coming!

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters - or 40 Wall Balls

30 Paralette Push-Ups or 40 Burpees

Run 400 M or 40 Double Unders

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

40 Kipping Pull ups or 60 Jumping Pull-Ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

Row 250M or 20 Double Unders

9-24-08 WOD

2008-09-24T15:14:00.000-07:00

"Grace"

30 Clean and Jerk for time (135m/95w)

9-23-08 WOD

2008-09-24T15:11:00.000-07:00

Max Rounds 20mins

5 Kettlebell Swings
5 Box Jumps
5 MB Cleans

3 Burpees every minute on the minute

9-22-08 WOD

2008-09-22T14:41:00.001-07:00

"Helen"

3rds
400M
21 KB Swings (75/44)
12 Pull-Ups

9-19-08 WOD

2008-09-19T15:03:00.000-07:00

Today was Danny's last day at CrossFitMN. He will be moving to Pittsburgh for work next week. All of us at CrossFitMN can't tell you how much we will miss him. Danny (and all the Rodgers) have helped make this last year great! We'll miss you buddy!

In honor of D-Rod we decided to let him combine his two favorite excercises in one workout!

"GI Jane"

100 Burpee Pull-Ups

NEW SCHEDULE

2008-09-18T15:01:00.001-07:00

Be sure to check out the new schedule. More training times have been added. Note the structure of the evening classes. Be sure you are ready to go at noted start times!

Pick up a copy in the office.
http://www.revdefenseandfitness.com/schedule.htm

9-18-08 WOD

2008-09-18T15:01:00.000-07:00

Kid's Teaching Muscle-Ups. Courtesy of CrossFit Brand X http://www.crossfitbrandx.com/

12:00
"Team Tabata"
Wall Ball
Box Jumps
KB Swings
Double Unders
Pull-Ups
Push-Ups
Thrusters
Sit-Ups
Burpees
MB Cleans

PM Classes
7 Rds for time
20 Alternating Eneven Pushups
20 KB Swings
200M MB Run (20/14)

9-17-08 WOD

2008-09-17T15:15:00.000-07:00

"Nancy"

5rds

400m
15 Overhead Squats (95#/65#)

9-16-08

2008-09-16T09:07:00.000-07:00

"There he goes. One of God's own prototypes. Some sort of high powered mutant. Never even considered for mass production. Too weird to live and too rare to die." - Hunter S. Thompson
And yes. That is a fake Affliction shirt.

15-10-6

Heavy Thrusters (135#/95#)
SDLHP
Pullups
Ring dips

9-15-08 WOD

2008-09-15T16:05:00.001-07:00

10 PVC Forward OH Walking Lunges
10 PVC Backward OH Walking Lunges
10 Split Jerk
10 Hang Snatches PVC
10 OHS PVC
100m Sprint

9-12-08 WOD

2008-09-12T14:39:00.000-07:00

5rds

5 Man Makers
Rest :30
Side Plank 1 minute (ea)

9-11-08 WOD

2008-09-11T14:38:00.000-07:00

5rds

10 Bodyweight Deadlifts
10 Pull-Ups
1 Rope Climb

9-10-08 WOD

2008-09-10T14:52:00.001-07:00

Navy SEAL Lt. Michael Murphy received the Congressional Medal of Honor (MOH), our nation's highest honor, on October 22, 2007.

"Murph"

For time:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.

9-9-08 WOD

2008-09-09T14:43:00.000-07:00

25 Presses (M75lbs, W 45lbs)
25 Sit-Ups
25 Push Presses
25 Sit-Ups
25 Push Jerks
25 Sit-Ups
25 Split Jerks
25 Sit-Ups

9-8-08 WOD

2008-09-08T14:53:00.000-07:00

Crank it up!

"Kelly"

5rds
Run 400m
30 box jumps (M:24"/W:20")
30 wall balls (M:20#/W:14#)

9-5-08 WOD

2008-09-06T11:55:00.000-07:00

10,9,8,7,6,5,4,3,2,1

Hang Power Clean (95/65)
Pull-Ups
Pistols

9-4-08 WOD

2008-09-04T14:49:00.001-07:00

400M
21 KB Snatch Each Arm
21 Pull-Ups
15 KB Snatch Each Arm
15 Pull-Ups
9 KB Snatch Each Arm
9 Pull-Ups
400m

9-3-08 WOD

2008-09-03T14:52:00.000-07:00

400m Sprint for time
Tabata Sit Ups (Abmat anchor with db's if needed)
400m Sprint for time
Tabata Knees to Elbows (elbows straight, strict and controlled)
400m Sprint for time
Tabata Thrusters (15#/20#)
400m Sprint for time
Tabata Push-Ups

Score Tabata total and individual 400m times.

9-2-08

2008-09-02T14:47:00.000-07:00

School Started!

4rds
400m Run with weight (M20/W12)
30 Pull-Ups
30 KB swings (53/35)

CLOSED LABOR DAY

2008-08-31T16:43:00.000-07:00

Just a reminder, we will be closed on Monday for Labor Day.

We hope you and your family and friends have a fun, safe and realxing holiday.

Great work this summer everyone!

All of us at CrossFitMN

8-29-08 WOD

2008-08-29T15:06:00.000-07:00

"The Bear"

5rds
7 reps each
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

8-27-08 WOD

2008-08-27T19:29:00.000-07:00

Most people go on vacation and come back and share pictures of them in exotic places relaxing or sightseeing. Our pal Vince went to the "cabin" and these are the pictures he shared with me. This is just one of the many reason we love him!

"Luck of the draw"

Draw an exercise. Complete it. Draw another.
Max exercises in 30 minutes

8-26-08 WOD

2008-08-26T18:52:00.001-07:00

"Carla"

5rds
400M
30 Deadlift (95#/65#)
30 Abmat Sit-Ups

8-25-08 WOD

2008-08-25T14:38:00.000-07:00

Max rounds in 20 minutes of:
15 one arm sumo deadlift high pull The Sumo Deadlift Highpull
10 one arm hang power snatch ...[wmv]
5 one arm overhead squat

30# is the rx'd weight for men, 20# for women.

Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

8-23-08 WOD

2008-08-25T14:33:00.000-07:00

"Drag Races"

800M
50 KB Swing
30 Pull-Ups

400M
30 KB Swing
20 Pull-Ups

100M
15 Kb Swings
10 Pull-Ups

8-22-08 WOD

2008-08-22T14:51:00.001-07:00

Complete 5 rounds for time of:

Run 400m
Row 500m

8-21-08 WOD

2008-08-21T15:02:00.000-07:00

"Fractioned Fran"
For time:
21 Thrusters (Men 95# and Ladies use 65#)
21 Pull Ups
Rest 3 min.
15 Thrusters
15 Pull Ups
Rest 3 min.
9 Thrusters
9 Pull Ups
Post times for all 3 rounds

(see 9-18-07)

8-20-08 WOD

2008-08-21T14:59:00.001-07:00

4rds

20 KB Stand-Ups
20 Box Jumps
20 MB Sit-Ups
20 Paralette Push-Ups

8-19-08 WOD

2008-08-19T14:53:00.000-07:00

3rds

50 Overhead Walking Lunges
50 Flutter Kicks
50 Wall Ball
50 GHD Sit-Ups

8-18-08 WOD

2008-08-19T14:52:00.000-07:00

5rds
21 Sumo Deadlift Highpull (95#/65#)
21 Ring Dips

8-16-08 WOD

2008-08-16T10:14:00.000-07:00

"Team Tabata"

Pull-Ups
Push Ups
MB Clean
KB Swing
Row Cals
Box Jump
Sit-Ups
Pistols
Squats
Push Press

8-15-08 WOD

2008-08-15T17:30:00.001-07:00

"Karen"

150 Wallball

8-14-08 WOD

2008-08-14T15:10:00.000-07:00

21 Sprints
21 DB Thruster
21 Pull-ups
15 Sprints
15 DB Thrusters
15 Pull-Ups
15 Pull-Ups
9 Sprints
9 DB Thrusters
9 Pull-Ups

8-13-08 WOD

2008-08-13T15:02:00.000-07:00

4rds

:30 DB DL - rest :15
:30 DB HPC - rest :15
:30 DB Push Jerk - rest :15
:15 DB DL - rest :10
:15 DB HPC - rest :10
:15 DB Push Jerk - rest :10
:30 air squats

I saw this at CrossFit North Santa Cruz and loved it! www.crossfitnsc.com

8-12-08 WOD

2008-08-12T14:39:00.000-07:00

"Barbara"

5rds
20 Pull-Ups
30 Push Ups
40 Sit-Ups
50 Squats

8-11-08 WOD

2008-08-11T06:31:00.001-07:00

"Nancy"
5rds
400m
15 OHS (95/65)

8-8-08 WOD PM

2008-08-08T15:20:00.000-07:00

For Time:
Run 400m
21 medicine ball cleans [wmv][mov]
21 knees to elbows [mov][wmv]
Run 800m
15 medicine ball cleans
15 knees to elbows
Run 1200m
9 medicine ball cleans
9 knees to elbows

8-7-08 WOD

2008-08-07T16:49:00.000-07:00

Courtesy of our two newest certified kettlebell instructors:

"Kettlebell Hell"

4 minutes each. 1 minute each.
Clean
Front Squat
Press

Then
4 minute long cycle

8-6-08 WOD

2008-08-06T17:00:00.001-07:00

Run 2.5miles

8-5-08 WOD

2008-08-05T10:00:00.000-07:00

Five Rounds For Time:
10 Body Weight Deadlifts
10 Pull-Ups (aided 20)
15 Rope/Ring row

MUST WATCH: Deadlift intro by Coach Greg Glassman from CrossFit HQ [wmv][mov]

8-4-08 WOD

2008-08-04T05:44:00.000-07:00

"Team Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
400m
25 Press
25 Push Press
25 Push Jerks
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400M

400M runs are done with PVC as a team. The pace will be set by the slowest team member. It's in your interest to encourage your teammates!

8-1-08 WOD

2008-08-01T15:00:00.000-07:00

"Helen"

3rds
21 KB Swings (75/44)
12 Pull-Ups

What is fitness?

2008-07-31T09:42:00.000-07:00

Coach Greg Glassman's article, "What is fitness"

A must read! http://www.crossfit.com/cf-download/CFJ-trial.pdf

7-31-08 WOD

2008-07-31T09:35:00.001-07:00

Push jerk 3-3-3-3-3 reps

Record loads.

7-30-08 WOD Redux

2008-07-30T06:16:00.000-07:00

"You've got to ask yourself one question: 'Do I feel lucky'?"

Flip a coin to decide whether you are doing high or low reps for each exercise.
Flip for each exercise individually.

Heads high. Tails low.

Run (1600/800)
KB Swings (50/30)
Pull-ups (50/30)
Box Jumps (50/30)
Thrusters (50/30)
Walking Lunges (50/30)
Double Unders (50/30)
Sit-Ups (100/50)
Push-Ups (100/50)

and finally....Burpees (50/0)

Who will dare double or nothing on burpees?

The king is dead. Long live live the king!

2008-07-30T05:52:00.000-07:00

Last night Lano dethroned Taylor as the king of "Nasty Girls".

That's 3 rounds

10 135# Hang Power Cleans

50 Squats

7 Muscle Ups

Lano turned in a time of 10:20 (Rx). That's sick!

Chad, your up!

7-29-08 WOD

2008-07-29T12:57:00.000-07:00

For Time
40-30-20-10-5 o

Wall Balls

Box Jumps

SDHP ( M75#, W53#)

7-28-08 WOD

2008-07-28T14:34:00.000-07:00

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm

or

5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

7-26-08 WOD

2008-07-26T07:33:00.000-07:00

Just one of the many reasons we love Liz. 100 unassisted, dead hang, kipping pull-ups in 12 minutes and some "small" rips on her hands, but still smiling!

Max Rounds in 20 Minutes

20 Medicine Ball Cleans

200m Row

Then Rest 3 min and 200 Jump Rope Skips

7-24-08 WOD

2008-07-24T19:44:00.000-07:00

BENCHMARK!

Time Trials
(Compare to 6-7-08)

400m Run
500m Row
100 Pull-Ups
100 Push-Ups
100 Sit-Ups

This, along with CF Total, is a key element when gauging your progress and/or weaknesses.

Log your totals somewhere. The proof is in the pudding. The numbers will never lie.