Author Archive

 •  May 26, 2014

Tuesday – 052614 – Power Cleans, Double-unders, BF Burpees…

[caption id="attachment_6128" align="alignnone" width="520"]And they're off! Memorial Day Murph, 2014... And they're off! Memorial Day Murph, 2014...[/caption] CrossFit 4 Rounds For time: 10 Power Cleans (155/113) 35 Double-unders 10 Bar Facing Burpees Oly NA Strength 5 Cycles: 1 Clean + 2 Front Squats + 1 Push Press Back Squat: 2-2-2-2-2 Ring Pull-ups: 7-7-7-7-7 3 Rounds, not for time: 5 Muscle-ups 10 BB Roll-outs 5 B/O Rows Endurance NA Post thoughts and results to “comments”.
 •  May 25, 2014

Monday – 052614 – Murph…

Scheduling Note - There are no scheduled classes today, we will be performing MURPH at CrossFit St Louis Park starting at 9:30am, with heats starting every 30 minutes, followed by a bbq at 12:30pm. Click here for details and to RSVP. [caption id="attachment_10511" align="alignnone" width="525"]Lt. Michael Murphy Lt. Michael Murphy[/caption] CrossFit Murph (compare with 052713, 052812) For time: 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run The pull-ups, push-ups and squats may be partitioned any way the athlete chooses so long as the workout begins and ends with a 1-mile run. Oly NA Strength NA Endurance NA Post thoughts and results to “comments”.
 •  May 24, 2014

Sunday – 052514 – Power Clean, Strict HSPU…

All this, minus the weak elbow lockout and strange Russian drawl... 5-4-3-2-1 reps for time: Power Clean (225/163) Strict HSPU For the strict HSPU, any and all lateral movement while the athlete is inverted is considered a breach of standards. For those who cannot complete the strict HSPU, strict wall-climbs, in which there is no loss of midline rigidity, will be subbed. Mobility: Lacrosse ball free-for-all Post thoughts and times to "comments".  
 •  May 23, 2014

Saturday – 052414 – Resistance Sprinting…

[caption id="attachment_6118" align="alignnone" width="570"]... ...[/caption] Pre-WOD Mobility: Hamstring Flossing Achilles Prep 8 rounds, each for time: 50-yard banded sprint + 50-yard free spring Rest as needed between run efforts.  Mobility: Banded Hip Mobility Post thoughts and times to "comments".  
 •  May 22, 2014

Friday – 052314 – Hang Snatch, WB Shots…

Learn something... Pre-WOD Mobility: BB Quickie Hang Snatch (from hip): 3 x 5 27-21-15 Reps for time: Hang Snatch (75/53) (below knee) WB Shots (20/14) Post thoughts and times to "comments". 
 •  May 21, 2014

Wednesday – 052214 – Push Press, Burden Run…

[caption id="attachment_6112" align="alignnone" width="520"]Megan D... Megan D...[/caption] Push Press: 3 x 10 For time: 1-mile KB run/walk (72/53) * stop at each 200 M increment and complete 15 Russian KB swings (72/53) Post thoughts and times to "comments".  
 •  May 20, 2014

Wednesday – 052114 – Hang Power Snatch, OHS, Double-unders, Sit-ups…

[caption id="attachment_6109" align="alignnone" width="300"]... ...[/caption] For Load: 1 Hang Power Snatch + 3 OHS Annie (compare with 052913, 092813) 50-40-30-20-10 Reps for time: Double-unders Sit-ups Mobility: Rotator Cuff Strengthening Post thoughts and times to "comments".  
 •  May 19, 2014

Tuesday – 052014 – Deadlift, Thrusters…

[caption id="attachment_6088" align="alignnone" width="520"]M'kelle getting airborne... M'kelle getting airborne...[/caption] Deadlift: 3 x 5 EMOM - 7 Minutes: 6 Thrusters (165/113) Mobility: Lumbar Smashing Post thoughts and loads used to "comments".  
 •  May 18, 2014

Monday – 051914 – Pull-ups, OHS, Back Squat…

[caption id="attachment_6069" align="alignnone" width="520"]... ...[/caption] For time: 64 Pull-ups 8 OHS (205/135) … rest as needed ... Back Squat 1 x 20 Mobility: Quad Smash Post thoughts and times to "comments". 
 •  May 17, 2014

Sunday – 051814 – Turkish Get-up, Hang Power Clean and Jerk, TTB, Double-unders…

If 150 double-under seems daunting, check outNorth Central Regional competitor Bobby Noyce  doing "Annie" with triple unders.  For Load: 1 L Hand Turkish Get-up + 1 R Hand Turkish Get-up AMRAP - 15 minutes: 40 DB Hang Power Clean and Jerks (40/25) 40 TTB 150 Double-unders Post thoughts and times to "comments".