•  Nov 16, 2014

Monday – 111714 – Power Snatch, Hang Snatch, WB Shot

[caption id="attachment_7174" align="alignnone" width="575"]With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you'll need to stay consistent at a high volume... With sixty hang snatches below the knee, A.J. is doing a great job demonstrating the type of extension you'll need to stay consistent at a high volume...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class 4 Working Sets: Power Snatch + Hang Snatch For Time: 10 Hang Snatch (Below Knee)(75/53) 30 WB Shots (20/14) 20 Hang Snatch 20 WB Shots 30 Hang Snatch 10 WB Shots OLY Class Muscle Snatch + Power Snatch + Snatch: 4 x (1 + 1 +1) Snatch + OHS: 3 x (2 + 2) 3 x (1 + 2) Competition Class Monday - 111714 - Strength III Post thoughts and results to “comments”.
 •  Nov 15, 2014

Sunday – 111614 – Back Squat, HSPU, Burpee Broad Jump

CrossFit Class Back Squat: 3-2-1-1-1 3 Rounds For Time: 15 HSPU 30 M Burpee Broad Jumps Post thoughts and results to “comments”.
 •  Nov 14, 2014

Saturday – 111514 – Deadlift, Row, Barbell Side-Bend, Barbell Bent-Over Row

[caption id="attachment_7168" align="alignnone" width="575"]Apparently the class was playing the fish game...and loving it... Apparently the class was playing the fish game...and loving it...[/caption] CrossFit Class “The Tsunami” For Time: 15 Deadlifts (275/183) 500 M Row 15 Deadlifts (275/183) Super Set: 3 Rounds: 15 Barbell Side-Bends 15 Barbell Bent-Over Rows Post-Workout Mobility: Hamstring Flossing (20 reps per leg) OLY Class Sots Press: 3-3-3 Snatch Pull + Snatch Below Knee: 3 x (1 + 2) 3 x (1 + 1) Snatch Pull: 3-3-3 Competition Class Saturday - 111514 - Combine 14.3 Post thoughts and results to “comments”.
 •  Nov 13, 2014

Friday – 111414 – Snatch, Hang Snatch, Row, Pull-Up

[caption id="attachment_7165" align="alignnone" width="575"]Amy P. with the barbell just below the knee while executing a perfect position in the hang... Amy P. with the barbell just below the knee while executing a perfect position in the hang...[/caption] CrossFit Class For Load: Snatch + Hang Snatch For Time: 5 Hang Snatch (135/93) 200 M Row 10 Pull-Ups 4 Hang Snatch 200 M Row 10 Pull-Ups 3 Hang Snatch 200 M Row 10 Pull-Ups 2 Hang Snatch 200 M Row 10 Pull-Ups 1 Hang Snatch 200 M Row 10 Pull-Ups Competition Class Friday - 111414 - Recovery Post thoughts and results to “comments”.
 •  Nov 12, 2014

Thursday – 111314 – Clean, Front Squat, Jerk, Double-Under, Shuttle Sprint

[caption id="attachment_7161" align="alignnone" width="575"]Laura Z. getting after it in her first class back... Laura Z. getting after it in her first class back...[/caption] CrossFit Class 3 Working Sets: 1 Clean + 2 Front Squats + 1 Jerk Against a 12 Minute Clock, For Maximum Effort: 3 Minutes: Max Reps Double-Unders 3 Minutes: Max Reps 10 M Shuttle Sprint 2 Minutes: Max Reps Double-Unders 2 Minutes: Max Reps 10 M Shuttle Sprint 1 Minute: Max Reps Double-Unders 1 Minute: Max Reps 10 M Shuttle Sprint There is no added transition time between the movements with the athletes goal being constant motion throughout the 12 minutes. The movements will be scored separately. Strength Class “The Other Total” 1 Rep Max of the Following: Power Clean Bench Press Overhead Squat Competition Class Thursday - 111314 - Recovery Post thoughts and results to “comments”.
 •  Nov 11, 2014

Wednesday – 111214 – Push Press, Right and Left Arm KB Hang Power Clean and Jerk, Box Jump

[caption id="attachment_7152" align="alignnone" width="575"]There is a lot going on in this picture... There is a lot going on in this picture...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class Pre-Workout Mobility: Banded Shoulder Stretch (2 minutes per side) Push Press: 2-2-2-2 21-15-9 Reps For Time: Right Arm KB Hang Power Clean and Jerk (53/35) Left Arm KB Hang Power Clean and Jerk (53/35) Box Jumps (24/20) Post-Workout Mobility: Tricep Smashing (2 minutes per side) OLY Class Push Press + Power Jerk + Split Jerk: 4 x (1 + 1 + 1) Clean and Jerk: 5 x 2 (1 + 1) Competition Class Wednesday - 111214 - Recover Post thoughts and results to “comments”.
 •  Nov 10, 2014

Tuesday – 11114 – Veteran’s Day, Barraza

[caption id="attachment_11455" align="alignnone" width="575"]U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.[/caption] CrossFit Class In honor of Veteran’s Day: “Barraza” AMRAP 18 Minutes: 200 M Row 9 Deadlifts (275/203) 6 Burpee Bar Muscle-Ups Strength Class “Race to 10,000” Using only 1 rep at a time at each of the following movements, lift a total a 10,000 pounds in as few sets as possible: Back Squat Press Deadlift Competition Class Monday - 111114 - Recovery Post thoughts and results to “comments”.
 •  Nov 09, 2014

Monday – 111014 – Hang Power Snatch, Thruster, Front Rack Lunge, Row

[caption id="attachment_7130" align="alignnone" width="575"]Please don't snow... Please don't snow...[/caption] People of the the CrossFit St. Paul, Minneapolis and St. Louis Park community, we will be participating in a program this holiday season called Best Christmas Ever. Our goal as a community for each gym is to nominate a family that has been through a hardship, and provide them with something to look forward to this holiday season. During the month of November we need to nominate as many families as possible, and in partnership with 3M and one of our members Jason Kunz we will choose a family to sponsor at the end of November. Once the family is chosen, each gym will provide a Christmas tree with gift ideas from the family. At this point our community will work together to purchase gifts for the family as well as have the option to make donations. Please click the link above for more details. Let’s do our best to make this an unforgettable holiday season for a family! CrossFit Class Pre-Workout Mobility: Banded Rack Position Stretch (2 minutes per side) Hang Power Snatch: 3-3-2-1 3 Rounds: 1 Minute: Max Thrusters (95/63) 1 Minute: Max Front Rack Lunges (95/63)(Stationary) 1 Minute: Row (Calories) 1 Minute: Rest OLY Class Clean Pull + Clean Below Knee: 3 x (1 + 2) 3 x (1 + 1) Front Squat: 3-3-3 Clean Pull: 3-3-2-2 Competition Class Monday - 111014 - Recovery Post thoughts and results to “comments”.
 •  Nov 08, 2014

Sunday – 110914 – Bear Complex

[caption id="attachment_7115" align="alignnone" width="575"]Steve: "AAGGGHHHHHHH!" Alicia: "Great work honey!" Mike: "SOLID. BRO. AND...I'm tried." Jess: "Ugghhh, LET'S...Go!" Steve: "AAGGGHHHHHHH!"
Alicia: "Great work honey!"
Mike: "SOLID. BRO. AND...I'm tried."
Jess: "Ugghhh, LET'S...Go!"[/caption] CrossFit Class For Max Load: 1 x Bear Complex 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press These movements may be strung together, i.e. a thruster or cluster, but are not allowed to do any sort of jerk in place of a push press. AMRAP 7 Minutes: Dumbbell Bear Complex (45/30) 1 DB Power Clean 1 DB Front Squat 1 DB Push Press 1 DB Back Squat 1 DB Push Press The DB front and back squat will be the exact same thing, but the run the movements in the same order as if you were doing with a barbell. Post thoughts and results to “comments”.
 •  Nov 07, 2014

Saturday – 110814 – Hang Clean, Clean, Row, Front Squat, MB Sit-Up

[caption id="attachment_7112" align="alignnone" width="575"]Matt H. and Dan N. Usain Bolting post-workout... Matt H. and Dan N. Usain Bolting post-workout...[/caption] CrossFit Class Hang Clean: 2-2 Clean: 2-2 For Time: 1000 M Row 20 Front Squats (155/103) 50 MB Sit-Ups (20/14) OLY Class Jerk w/2 Second Hold in Split: 2-2-2-2 Front Squat + Jerk: 2 x (2 + 2) 2 x (2 + 1) 2 x (1 + 1) Competition Class Saturday - 110814 - Union Competition Weekend Post thoughts and results to “comments”.