CrossFit MPLS

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T. Quinn  •  May 21, 2013

Wednesday – 052213 – Tabata Holds, Row, KB Snatch, KB Clean, KB Swings…

…

20 seconds on, 10 seconds off, for 10 intervals:

Tabata BB Hold (185/133)

In teams of two:

400 M Row/Max Effort KB Swings
400 M Row/Max Effort KB Snatches (alternate arms)
400 M Row/Max Effort Hang Cleans (alternate arms)

(53/35)

Athlete one will start with the row. Athlete two will start with KB swings. The two will switch when athlete one has completed the row. The team will work their way through the three couplets following this same format until both partners have completed three 400 M Row efforts.

Post thoughts, and total reps completed to “comments”.  

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T. Quinn  •  May 20, 2013

Tuesday – 052113 – Clusters, Running…

Dom L raising the bar…

5 Rounds, each for time:

15 Clusters (115/83)
400 M Run

Rest precisely 2 minutes between efforts.

Post thoughts and slowest times to “comments”.  

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T. Quinn  •  May 19, 2013

Monday – 052013 – CFT, 2K Row, Skill Development…

…

CrossFit Total

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three lifts to establish max loads.

… or …

For time:

Row 2K

By “or”, we mean that if you completed to CFT on Saturday, then your workout is a 2K row. There are no other options. It is not open gym time. If you did not complete the CFT on Saturday, and you choose to attend class Monday, you must participate in the CFT. If you complete the 2K row, you may use the remainder of the class time to work on your choice of skills (muscle-ups, double-unders, HS walks etc.).

Post thoughts, times, totals, or skills practiced to “comments”.  

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T. Quinn  •  May 18, 2013

Sunday – 051913 – Box Jumps, Pull-ups, Double-unders, TTB…

HSPU@MPLS…

3 Rounds, for maximum repetitions:

(1 Minute at each station)

Box Jumps (24/20)
Pull-ups
Double-unders
TTB

There is a one minute rest after each round. There is no transition time built into this workout.

Post thoughts and totals to “comments”.  

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T. Quinn  •  May 17, 2013

Saturday – 051813 – CrossFit Total…

Watching and learning…

CrossFit Total (compare with 7/18/12 or 7/21/12)

Not for time:

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

Post thoughts and totals to “comments”.  

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T. Quinn  •  May 16, 2013

Friday – 051713 – Power Clean, Burpee, Wall-ball Shots…

Namaste…

Power Clean:

1-1-1-1-1

5 Rounds for time:

3 Power Clean (155/103)
6 Burpees
9 Wall-ball Shots (20/14)

Post thoughts and times to “comments”.  

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T. Quinn  •  May 15, 2013

Thursday – 051613 – Snatch Grip Push-Press, HSPU, OHS…

Alison N…

Snatch Grip Push-Press (from back):

3-3-3-3-3

AMRAP – 10 Minutes:

1/1, 2/2, 3/3, 4/4 … and so on and so forth of:

HSPU
OHS (95/63)

Post thoughts and reps completed to “comments”.

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T. Quinn  •  May 14, 2013

Wednesday – 051513 – Back Squat, Run, Sit-ups…

Cut your 400 short, and Terry’s gonna know…

Back Squat:

Heavy 2

3 Rounds for time:

Run 800 M
50 Sit-ups

There are two major standards for for the sit-up. First, at the bottom of the rep, the shoulder blades must be in contact with the floor. Second, at the top of the rep, the shoulder must break the vertical plane of the hip. Where hands and feet are positioned is irrelevant. Athletes may choose to anchor feet or complete reps butterfly style.

Post thoughts and times to “comments”. 

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T. Quinn  •  May 13, 2013

Tuesday – 051413 – Complex, Pull-ups, Row, Deadlift, HSPU, Ring Dips, Burpees…

You see, this is why we can’t have nice things…

For Load:

5 Deadlift +
3 Hang Power Clean +
1 Jerk

The bar cannot be put down at any point during the complex.

For time:

30 Pull-ups
20 Calories (row)
10 Deadlift (275/203)
10 HSPU
20 Ring-Dips
30 Burpees

Post thoughts and times to “comments”.  

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T. Quinn  •  May 12, 2013

Monday – 051313 – Press, KB Swings…

Mike W. up on the rings…

Press:

3-2-2-2-1

One minute on, one minute off, for 10 Minutes:

30 KB Swings (72/53)

You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty. Each penalty is worth 5 burpees, to be completed immediately upon finishing the last set of swings.

These are to be Russian KB Swings – the bell does not have to go beyond the forehead at the top of the rep.

Post thoughts and penalties incurred to “comments”. 

 

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