T. Quinn • Jan 27, 2012

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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T. Quinn • Jan 25, 2012

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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T. Quinn • Jan 24, 2012

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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T. Quinn • Jan 23, 2012

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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T. Quinn • Jan 22, 2012

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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T. Quinn • Jan 21, 2012

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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T. Quinn • Jan 21, 2012

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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T. Quinn • Jan 19, 2012

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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T. Quinn • Jan 19, 2012

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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T. Quinn • Jan 17, 2012

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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