•  Sep 11, 2014

091214 – Friday – Burpee, Box Jump, KB Swing

Everyone setting up at the bottom of the clean...

Everyone setting up at the bottom of the clean…


CrossFit Class

For Time:
70 Burpees to 6” Target
70 Box Jumps (24/20)
70 KB Swings (53/35)

Finish all reps of one movement before moving onto the next.

Post-Workout Mobility:
Band, Foam-Roller, Lacrosse Ball Free-for-all

Post thoughts and results to “comments”.

 •  Sep 10, 2014

091114 – Thursday – Bell

CrossFit Class

“Bell”3
Rounds For Time:
21 Deadlifts (185/133)
15 Pull-Ups
9 Front Squats (185/133)

Strength Class

Bench Press:
1 x 20

Ring Rows:
10-10-10-10

Romanian Deadlift:
8-8-8-8

Back Extension (on GHD):
10-10-10

Competition Class

Thursday – 091114 – Granite Games Prep (18/18)

Post thoughts and results to “comments”.

 •  Sep 09, 2014

091014 – Wednesday – OHS, Hang Snatch


CrossFit Class

Pre-Workout Mobility:
Barbell Quickie (20 reps per side)

OHS:
3 x 5

For Time:
30 Hang Snatches (135/93)


OLY Class

Drop Snatch:
3-3-3

2 Position Snatch (High Hang, Above Knee):
3 x (1 + 2)
2 x (1 + 1)

3 Position Snatch Pulls:
2-2-2-2


Endurance Class

For Time:
800 M Run
…rest 3 minutes…
8 x 100 M w/30 rest b/w efforts
…rest 3 minutes…
800 M Run


Competition Class

Wednesday – 091014 – Granite Games Prep (17/18)

Post thoughts and results to “comments”.

 •  Sep 08, 2014

Tuesday – 090914 – Back Squat, Row, TTB, Sprint

Everyone, say hello to your 2034 CrossFit Games Fittest Woman on Earth, Sydney "CiCi" Cordner Carson.  She is healthy and happy, and both Deb and Patrick are doing well...

Everyone, say hello to your 2034 CrossFit Games Fittest Woman on Earth, Sydney “CC” Cordner Carson. She is healthy and happy, and both Deb and Patrick are doing well…


CrossFit Class

Back Squat:
10-8-6

For Time:
800 M Row
60 TTB
400 M MB Sprint (20/14)


Strength Class

Back Squat:
1 x 20

Parallet Dips:
10-10-10-10

Bent-Over Rows:
10-10-10-10


Competition Class

Tuesday – 090914 – Granite Games Prep (16/18)

Post thoughts and results to “comments”.

 •  Sep 07, 2014

090814 – Monday – Strict Press, JT

It looks like August was a good end to the summer in St. Paul...

It looks like August was a good end to the summer in St. Paul…


CrossFit Class

Strict Press:
4 x 5

“JT” (Compare to 061412)
21-15-9 Reps For Time:
HSPU
Ring Dips
Push-Ups

Post-Workout Mobility:
Lat and Chest Smashing


OLY Class

Press in Split Behind the Neck:
3-3-3-3

Jerk from Behind the Neck:
3-3-2-2-2

Alternating OH Barbell Lunges:
3-3-3 (each side)


Endurance Class

Part One:
AMRAP 12 Minutes:
Hill Repeats

Part Two:
Planks


Competition Class

Monday – 090814 – Granite Games Prep (15/18)

Post thoughts and results to “comments”.

 •  Sep 06, 2014

090714 – Sunday – Bulgarian Split Squat, Farmer Carry, WB Shot

Gym tools...

Gym tools…


As a reminder we will be hosting the 9/11 Heroes Run today at 9 AM at our CrossFit St. Louis Park location.

CrossFit Class

Bulgarian Split-Squat:
3 x 10 (per leg)

2 Rounds For Time:
400 M Farmer Carry (AHAP)
40 WB Shots (20/14)

Post-Workout Mobility:
Chest/Lat/Forearm Smashing Extravaganza

Post thoughts and results to “comments”.

 •  Sep 05, 2014

090614 – Saturday – 1 Arm Barbell Perpendicular Deadlift, Nasty Helen

This Sunday September 7th at 9 AM, we will be hosting the 9/11 Heroes Run at our CrossFit St. Louis Park location.  Please join us if you can...

This Sunday September 7th at 9 AM, we will be hosting the 9/11 Heroes Run at our CrossFit St. Louis Park location. Please join us if you can…


CrossFit Class

1-Arm Barbell Perpendicular Deadlift:
Establish a Heavy 3 (must use same weight per arm)

“Nasty Helen”
3 Rounds For Time:
800 M Run
21 American KB Swings (72/53)
12 Weighted Chin-Ups (30/10)


OLY Class

Sots Press:
3-3-3-3

Snatch from Hip w/o Moving Feet:
3-3-2-2-2


Competition Class

Saturday – 090614 – Granite Games Prep (13/18)

Post thoughts and results to “comments”.

 •  Sep 04, 2014

090514 – Friday – Sots Press, Power Snatch, OHS

As a reminder, several athletes from our community will be competing at the Granite Games in St. Cloud next weekend.  The more support the better...

As a reminder, several athletes from our community will be competing at the Granite Games in St. Cloud next weekend. The more support the better…


CrossFit Class

Sots Press:
3-3-3-3-3

3 Rounds For Time:
10 Power Snatches (135/93)
…rest 30 seconds…
10 OHS (135/93)
…rest 30 seconds…


Competition Class

Friday – 090514 – Granite Games Prep (12/18)

Post thoughts and results to “comments”.

 •  Sep 03, 2014

090414 – Thursday – Power Snatch, Run, Burpee Box Jump Over, TTB, WB Shot

Some ladies laying out after Murph catching some post-workout rays...

Some ladies laying out after Murph catching some post-workout rays…


CrossFit Class

EMOM 10 Minutes:

1 Power Snatch

Note: Loading should increase with each set.  Think of minute one being at 80% of your 1 RM and minute ten being at 90%, with the remainder of the minutes falling somewhere within this range.

For Time:
800 M Run
30 Burpee Box Jump Overs (24/20)

…rest 2 minutes…

800 M Run
40 TTB

…rest 2 minutes…

800 M Run
50 WB Shots (20/14)(12′)

THERE IS A HARD 32 MINUTE TIME CAP FOR THIS WORKOUT.  Scale running distances and reps accordingly to finish with the time cap.


Strength Class

Strict Weighted Dip:
Establish 3 RM

Weighted Pull-Up:
Establish 2 RM

Vertical Jump:
Max Height

TTB:
3 x Max Effort


Competition Class

Thursday – 090414 – Granite Games Prep (11/18)

Post thoughts and results to “comments”.

 •  Sep 02, 2014

090314 – Wednesday – L-Hold, Power Elizabeth

Apparently Vinny finds it amusing when other people in class rest during ring dips...

Apparently Vinny finds it amusing when other people in class rest during ring dips…


CrossFit Class

L-Hold:
3 x Max Effort

“Power Elizabeth” (Compare to 050614, 010613):
21-15-9 Reps For Time:
Power Cleans (135/93)
Ring Dips

Post-Workout Mobility:
Barbell Quickie


OLY Class

Power Clean from Hip:
3-3-3-3

Power Clean Below Knee + Power Jerk:
2 x (2 + 2)
2 x (2 + 1)
2 x (1 + 1)


Endurance Class

Part One:
4 x 100 M Strides

Part Two:
10 x 400 M Run
30 seconds rest b/w efforts


Competition Class

Wednesday – 090314 – Granite Games Prep (10/18)

Post thoughts and results to “comments”.