•  Nov 20, 2014

Friday – 112114 – Front Squat, Ring Push-Up, TTB

[caption id="attachment_7199" align="alignnone" width="575"]The amazing view on the running route at our downtown location... The amazing view on the running route at our downtown location...[/caption] CrossFit Class Front Squat: 2-1 2-1 2-1 AMRAP 10 Minutes: 10 Ring Push-Ups 10 TTB Post-Workout Mobility: Banded Hip-Flexor Stretch Iliacus Smashing Competition Class Friday - 112114 - Strength III Post thoughts and results to “comments”.
 •  Nov 19, 2014

Thursday – 112014 – Row, Burpee Box Jump, C2B Pull-Up

[caption id="attachment_7195" align="alignnone" width="575"]Thug life... Thug life...[/caption] CrossFit Class Pre-Workout Mobility: Banded Bully Stretch (2 minutes per side) 5 Rounds Each For Time: 400 M Row 10 Burpee Box Jumps (24/20) 12 C2B Pull-Ups ...Rest 2 minutes b/w rounds... Post-Workout Mobility: Chest and Tricep Smashing Strength Class 5 Working Sets: 3 Push Press + 1 Power Jerk Pendlay Rows: 5-5-5-5-5 Plate Push-Ups: 4 x 12 C2B Pull-Ups: 8-8-8-8 Competition Class Thursday - 112014 - Strength III Post thoughts and results to “comments”.
 •  Nov 18, 2014

Wednesday – 111914 – Cluster, Power Jerk, Shoulder-to-OH, Shuttle Sprint

[caption id="attachment_7191" align="alignnone" width="575"]Loud NOISES!... Loud NOISES!...[/caption] CrossFit Class Pre-Workout Mobility: Superset (w/a partner): Banded Crossbody Stretch (Left) Banded Shoulder Stretch (Right) Banded Crossbody Stretch (Right) Banded Shoulder Stretch (Left) 3 Working Sets: 1 Cluster + 3 Power Jerks EMOM 10 Minutes: 6 Shoulder-to-OH (135/93) Remainder of minute: Max 10 M Shuttle Sprints OLY Class Clean from High Hang with Double Bounce: 4 x 2 Clean + Front Squat: 5 x (2 + 2) Clean Pull-Down: 2-2-2 Competition Class Wednesday - 111914 - Strength III Post thoughts and results to “comments”.
 •  Nov 17, 2014

Tuesday – 111814 – Back Squat, Strict Weighted Chin-Up, Strict Deficit HSPU

[caption id="attachment_7187" align="alignnone" width="575"]I don't know that I've ever seen anyone as happy as Abby S. is in this picture during the Bear complex... I don't know that I've ever seen anyone as happy as Abby S. is in this picture during the Bear complex...[/caption] CrossFit Class Back Squat: 2-1-1-1 EMOM 18 Minutes: (Odd Minutes) 4 Strict Weighted Chin-Ups (AHAP) (Even Minutes) 4 Strict Deficit HSPU (4”) Strength Class Warm-Up: Foot Drills Hang Power Clean w/Full Stall: 3-3-3-3-3 Front Squats: 4 x 5 @ 80% of 1 RM Max Reps: 1 x @ 80% of 1 RM Superset: A. Weighted Box Jump: 3-3-3-3 B. Single-Legged Hip Thrusts: 8-8-8-8 Competition Class Tuesday - 111814 - Strength III Post thoughts and results to “comments”.
 •  Nov 16, 2014

Monday – 111714 – Power Snatch, Hang Snatch, WB Shot

[caption id="attachment_7174" align="alignnone" width="575"]With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you'll need to stay consistent at a high volume... With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you'll need to stay consistent at a high volume...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class 4 Working Sets: Power Snatch + Hang Snatch For Time: 10 Hang Snatch (Below Knee)(75/53) 30 WB Shots (20/14) 20 Hang Snatch 20 WB Shots 30 Hang Snatch 10 WB Shots OLY Class Muscle Snatch + Power Snatch + Snatch: 4 x (1 + 1 +1) Snatch + OHS: 3 x (2 + 2) 3 x (1 + 2) Competition Class Monday - 111714 - Strength III Post thoughts and results to “comments”.
 •  Nov 15, 2014

Sunday – 111614 – Back Squat, HSPU, Burpee Broad Jump

CrossFit Class Back Squat: 3-2-1-1-1 3 Rounds For Time: 15 HSPU 30 M Burpee Broad Jumps Post thoughts and results to “comments”.
 •  Nov 14, 2014

Saturday – 111514 – Deadlift, Row, Barbell Side-Bend, Barbell Bent-Over Row

[caption id="attachment_7168" align="alignnone" width="575"]Apparently the class was playing the fish game...and loving it... Apparently the class was playing the fish game...and loving it...[/caption] CrossFit Class “The Tsunami” For Time: 15 Deadlifts (275/183) 500 M Row 15 Deadlifts (275/183) Super Set: 3 Rounds: 15 Barbell Side-Bends 15 Barbell Bent-Over Rows Post-Workout Mobility: Hamstring Flossing (20 reps per leg) OLY Class Sots Press: 3-3-3 Snatch Pull + Snatch Below Knee: 3 x (1 + 2) 3 x (1 + 1) Snatch Pull: 3-3-3 Competition Class Saturday - 111514 - Combine 14.3 Post thoughts and results to “comments”.
 •  Nov 13, 2014

Friday – 111414 – Snatch, Hang Snatch, Row, Pull-Up

[caption id="attachment_7165" align="alignnone" width="575"]Amy P. with the barbell just below the knee while executing a perfect position in the hang... Amy P. with the barbell just below the knee while executing a perfect position in the hang...[/caption] CrossFit Class For Load: Snatch + Hang Snatch For Time: 5 Hang Snatch (135/93) 200 M Row 10 Pull-Ups 4 Hang Snatch 200 M Row 10 Pull-Ups 3 Hang Snatch 200 M Row 10 Pull-Ups 2 Hang Snatch 200 M Row 10 Pull-Ups 1 Hang Snatch 200 M Row 10 Pull-Ups Competition Class Friday - 111414 - Recovery Post thoughts and results to “comments”.
 •  Nov 12, 2014

Thursday – 111314 – Clean, Front Squat, Jerk, Double-Under, Shuttle Sprint

[caption id="attachment_7161" align="alignnone" width="575"]Laura Z. getting after it in her first class back... Laura Z. getting after it in her first class back...[/caption] CrossFit Class 3 Working Sets: 1 Clean + 2 Front Squats + 1 Jerk Against a 12 Minute Clock, For Maximum Effort: 3 Minutes: Max Reps Double-Unders 3 Minutes: Max Reps 10 M Shuttle Sprint 2 Minutes: Max Reps Double-Unders 2 Minutes: Max Reps 10 M Shuttle Sprint 1 Minute: Max Reps Double-Unders 1 Minute: Max Reps 10 M Shuttle Sprint There is no added transition time between the movements with the athletes goal being constant motion throughout the 12 minutes. The movements will be scored separately. Strength Class “The Other Total” 1 Rep Max of the Following: Power Clean Bench Press Overhead Squat Competition Class Thursday - 111314 - Recovery Post thoughts and results to “comments”.
 •  Nov 11, 2014

Wednesday – 111214 – Push Press, Right and Left Arm KB Hang Power Clean and Jerk, Box Jump

[caption id="attachment_7152" align="alignnone" width="575"]There is a lot going on in this picture... There is a lot going on in this picture...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class Pre-Workout Mobility: Banded Shoulder Stretch (2 minutes per side) Push Press: 2-2-2-2 21-15-9 Reps For Time: Right Arm KB Hang Power Clean and Jerk (53/35) Left Arm KB Hang Power Clean and Jerk (53/35) Box Jumps (24/20) Post-Workout Mobility: Tricep Smashing (2 minutes per side) OLY Class Push Press + Power Jerk + Split Jerk: 4 x (1 + 1 + 1) Clean and Jerk: 5 x 2 (1 + 1) Competition Class Wednesday - 111214 - Recover Post thoughts and results to “comments”.