CrossFit MPLS

Colin F. showing off some serious yoga skills... or is that a burpee?

Jackie (Compare with 9/19/11)

For time:

1000 M Row
50 Thrusters (45/33)
30 Pull-ups

20 Minutes:

Mobility Work

We’ve programmed a “light” day today in preparation for Saturday’s CF Total. Please give it your all on Jackie, but be sure to take the mobility work seriously afterward. Spending some time opening up the hips and shoulders will set you up for success in the Total on Saturday.

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Melissa. Power...

4 Rounds, each for time:

400 M Farmer Carry (53/35 in each hand)

Use dumbbells, kettlebells, bumper plates, iron plates, or barbells. Just grab something heavy and take a walk.

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Kim M. finishing her run...

Snatch:

1-1-1-1-1-1-1-1

4 Rounds for time:

2 Snatch
4 HSPU
2 Snatch
6 Box Jumps (36/32)
2 Snatch
8 TTB

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Melissa C: the muscle behind the recent "Just Because" happy hour...

Deadlift:

1 x 5

AMRAP – 15 Minutes:

5 Deadlift (225/163)
10 Pull-ups
15 Squats

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The human grinder...

Back Squat:

2-2-2-2-2

3 Rounds, each for time:

500 M Row
15 Thrusters (135/93)
30 Box Jumps (24/20)

Rest two minutes between rounds.

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Coming soon to CrossFit St. Paul: Jazzaerobics!!!

OHS:

1-1-1-1-1-1-1-1

Josh (Compare with 4/27/11)

21/42, 15/30, 9/18 Reps for time:

OHS (95/63)
Pull-ups

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Working through the DL with a beginner's class...

Power Clean:

3-3-3-3-3

21-15-9 Reps for time:

Power Clean (135/93)
Burpees

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Halvo making friends with the WB Shot...

Jason

For time:

100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

This is a devastating workout. For those who can do muscle-ups, do not be afraid to scale the volume down. For those who can’t do muscle-ups, do not be afraid to scale the volume of squatting down. Jumping muscle-ups are fine for those who are at that level. The prescribed scale for muscle-ups will be 3 pull-ups and 3 ring dips for every muscle-up programmed. I can not stress this enough: the number of reps programmed here is serious, please scale accordingly. If you don’t know what that means, ask a coach and they will be able to guide you.

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Makin' cuts...

Back Squat:

1-1-1-1-1-1-1

3 Rounds for time:

30 Double-unders
30 KB SDHPS (72/53)
300 M Row

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SWAT training. No big deal...

Warm-up:

1000 M Row

For Maximum Load:

1 Power Snatch + 2 Hang Snatch

AMRAP – 15 Minutes:

3 HP Snatch (135/93)

2x:

5 Pull-ups
7 Push-ups
9 Box Jumps (24/20)

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