Author Archive

 •  Sep 06, 2013

Friday 090613 – CrossFit Total

Watching and learning...

Watching and learning…

CrossFit Total (compare with 5/18/13 or 5/20/13)

Establish 1RM of the following:

Back Squat

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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 •  Jun 09, 2012

Saturday 060912 – CrossFit for Hope

There is only one class at 11am at CrossFit St Paul to support the CrossFit for Hope Charity workout (11am intro workout at CF MPLS is still on). Potluck style bbq will follow! If you can’t attend you can still contribute to a good cause by clicking here.


Three rounds of:
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

 •  Mar 10, 2012

Sunday – 031112 – OHS, Nancy

Games wod 12.3 at CrossFit Minneapolis (thanks AJ)

Overhead squat: 1-1-1-1-1

5 Rounds for time:

400m Run
15 Overhead squats (95/63)

Compare to 080811. Post thoughts and times to “comments”.  

 •  Mar 10, 2012

Saturday – 031012 – Games WOD 12.3

Jackie looking bored

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20″ box
115/73 pound Push press, 12 reps
9 Toes-to-bar

Post thoughts and times to “comments”.   

 •  Mar 08, 2012

Friday – 030912 – Squat, Muscle-up, KB Swing, Bear Crawl

What is the primary correction you'd make to this lift?

Back squat:


6 Rounds for time:

3 Muscle-ups
8 Kettlebell swings (72/53)
20m Bear crawl
1 Minute rest

Post thoughts and times to “comments”.   

 •  Mar 07, 2012

Thursday – 030812 – Deadlift, Run


work up to a heavy single

For time:

21 Deadlifts (225/163)
400m Run
15 Deadlifts
400m Run
9 Deadlifts
400m Run

Post thoughts and times to “comments”.   

 •  Nov 14, 2011

Monday 111411 – Push Press, Tabata This…

The unofficial mayor of St Paul, Henry.


400m Row
50 Mountain Climbers
50 Jumping Jacks

Push Press 3-3-3-3-3

Tabata This:

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Compare to 110710 – The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Post thoughts and total scores to “comments”.

 •  Oct 23, 2011

Saturday 102311 – Clean & Jerk, KB Swings…

Perfecting the squat can take years, not days.


800m Run
Burgener warm-up

Clean & Jerk 1-1-1-1-1

AMRAP in 10 minutes:

5 Clean & jerk (135/93)
14 Kettlebell swings (53/35)

Post thoughts, loads, and rounds to “comments”.   

 •  Oct 22, 2011

Saturday 102211 – Run, Deadlift, Ring Dip…


Jon A demonstrating proper bar and hand position in the high-bar back squat.


400m High-knee skip

5 Rounds for time:

400m Run
7 Deadlifts (275/213)
10 Ring Dips
1 Minute rest

Score is total time, post thoughts and times to “comments”.   

 •  Jul 16, 2011

Saturday – 071611 – CFT or 2K Row

Pre-game brief - Jeremy's already sucking wind


800 M Run

CrossFit Total

Establish 1RM of the following:

Back Squat

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

… or …

For time:

Row 2K

2K rowers should perform one lift before the row – talk to your coach for recommendations.  Post thoughts, times, and totals to “comments”.