•  Apr 19, 2014

Sunday – 042014 – Happy Easter!

...


Pre-WOD Mobility:

Banded Wrist Stretch

For 15 minutes:

HS Walk Practice

30-20-10 reps for time:

KB Swings (72/53)
HSPU

Reminder! There will be no evening classes at CrossFit Minneapolis due to the Easter holiday. The class schedule at CrossFit St. Paul has not changed, however. 

Post thoughts and times to “comments”.  

 •  Apr 18, 2014

Saturday – 041914 – Power Cleans…


Our very own Zach Krych doing 30 C&J at 303 lbs.

Pre-WOD mobility:

Tricep smashing

Power Clean:

Heavy 2

30 reps for time:

Power clean (225/163)

Post thoughts and times to “comments”.

 •  Apr 17, 2014

Friday – 041814 – Every movement you’ve ever heard of…

Dyl spice. The spiciest spice.

Dyl spice. The spiciest spice.


Front squat:

3-3-3-3

For maximum reps:

1 minute – rowing (calories)
1 minute – double-unders
1 minute – WB shots (20/14)
1 minute – KB swings (53/35)
1 minute – box jumps (24/20)
1 minute – thrusters (45/33)
1 minute – TTB
1 minute – burpees
1 minute – OH walking lunges (45/30)
1 minute – rowing (calories)

There is no rest between movements.

Post thoughts and reps completed to “comments”.  

 •  Apr 16, 2014

Thursday – 041714 – Push Press, Run, Row, Shoulder to OH…

Clearing the bar...

Clearing the bar…


Mobility:

Banded shoulder stretch

Push press:

3-3-3-3-3

4 rounds for time:

200 M run
150 M row
5 shoulder to OH (185/123)

Post thoughts and times to “comments”.  

 •  Apr 15, 2014

Wednesday – 041614 – TTB, Deadlift…


woah…

15 minutes:

TTB practice

For time:

30 TTB
7 deadlift (315/223)
20 TTB
6 deadlift (315/223)
10 TTB
5 (315/223)

Mobility:

Lumbar smashing

Post thoughts and times to “comments”.  

 •  Apr 14, 2014

Tuesday – 041514 – Power Snatch, Box Jumps, Pull-ups…

...


Power Snatch (from hip):

2-2-2-2

AMRAP – 7 minutes:

3 hang power snatches (135/93)
6 box jumps (24/20)
9 pull-ups

Mobility:

Rotator cuff strengthening

Post thoughts and rounds completed to “comments”.  

 •  Apr 13, 2014

Monday – 041414 – Back Squat, Run, Air Squat, Burpees…

...

Pre-WOD mobility:

Hip Grinder

Back squat:

1 x 4
1 x 3
1 x 2

For time:

400 M run

5 rounds:
10 burpees
25 air squats

400 M run

There is a single 400 M run buy in and a single 400 M run buy out on this workout.

Post thoughts and times to “comments”. 

 

 •  Apr 12, 2014

Sunday – 041314 – Deadlift, Double-unders, Snatch…

Jonny N...

Jonny N…


Deadlift:

1 x 3

Against a 12 minute clock:

1 minute – double-unders
1 minute – DB snatch
2 minutes – double-unders
2 minutes – DB snatch
3 minutes – double-unders
3 minutes – DB snatch

(50/35)

Mobility:

Thoracic smashing

Post thoughts and reps completed to “comments”.  

 •  Apr 11, 2014

Saturday – 041214 – Clean, Front Squat, Box Jumps…

Community...

Community…


Pre-WOD Mobility

Tricep Smashing

Clean:

Heavy 3

For time:

30 front squats (225/163)
EMOM – 3 box jumps (32/28)
… then …
60 C2B pull-ups
EMOM – 1 clean (225/163)

Post thoughts and times to “comments”.  

 •  Apr 10, 2014

Friday – 041114 – Run, Row…

Pre-WOD Mobility:

Hamstring flossing

For time:

1 mile run
1500 M row
1 mile run

Mobility:

Calf smash

Post thoughts and times to “comments”.