•  Feb 22, 2015

Monday – 022315 – Strict Press, Hang Power Clean and Jerk, Thruster, Power Snatch

[caption id="attachment_7662" align="alignnone" width="575"]Ariana H., Wendy N., and Sara D.W. all expressing the lighter side of CrossFit while going through movement prep... Ariana H., Wendy N., and Sara D.W. all expressing the lighter side of CrossFit while going through movement prep...[/caption] CrossFit Class Strict Press: 3 x 2 5 Rounds For Time: 12 Hang Power Clean and Jerks (115/83) 9 Thrusters 6 Power Snatch OLY Class Snatch Grip Power Jerk (behind the neck): 3-3-3-3 Power Snatch from Above the Knee: 3-3-2-2-2 Competition Class Monday - 022315 - Open Prep Post thoughts and results to “comments”.
 •  Feb 21, 2015

Sunday – 022215 – Back Squat, Double-Under, Sit-Up

[caption id="attachment_7659" align="alignnone" width="575"]All too familiar... All too familiar...[/caption] CrossFit Class Back Squat: 4 x 5 “Annie” 50-40-30-20-10 Reps For Time (Compare to 092114): Double-Unders Sit-Ups Post-Workout Mobility: Couch Stretch (2 minutes per side) Post thoughts and results to “comments”.
 •  Feb 20, 2015

Saturday – 022115 – Deadlift, Burpee, Snatch

CrossFit Class Pre-Workout Mobility: Arm-Extension (2 minutes per side) Deadlift: 2-2-2 Open Workout 13.1 AMReps 17 Minutes (Compare to 031013): 40 Burpees (6” touch) 30 Snatch (75/43) 30 Burpees 30 Snatch (135/73) 20 Burpees 30 Snatch (165/98) 10 Burpees 30 Snatch (210/123) OLY Class Clean Above Knee + Front Squat: 3 x (2 + 2) 3 x (1 + 2) Pause Front Squats: 2-2-2 Clean Starts: 4-4-4 Competition Class Saturday - 022115 - Open Prep Post thoughts and results to “comments”.
 •  Feb 19, 2015

Friday – 022015 – Power Clean, Clean, Row

[caption id="attachment_7646" align="alignnone" width="575"]I believe Carla was telling Coach Nick that she was starting to feel like the only thing we were doing at the gym was squats, annnnnnnnd, she's right.... I believe Carla was telling Coach Nick that she was starting to feel like the only thing we were doing at the gym was squats, annnnnnnnd, she's right....[/caption] CrossFit Class For Load: Power Clean + Clean For Time: 500 M Row 15 Cleans (185/133) 500 M Row Post-Workout Mobility: Quad Smashing w/Kettlebell (2 minutes per side) Competition Class Friday - 022015 - Open Prep Post thoughts and results to “comments”.
 •  Feb 18, 2015

Thursday – 021915 – Back Squat, Shuttle Sprint, Power Snatch

[caption id="attachment_7643" align="alignnone" width="575"]The General Manager and Governor of St. Paul... The General Manager and Governor of St. Paul...[/caption] CrossFit Class Back Squat: 4 x 5 EMOM 10 Minutes: Minutes 1, 3, 5, 7, 9: (7) 10 M Shuttle Sprints Minutes 2, 4, 6, 8, 10: 10 Power Snatch (115/83) Post-Workout Mobility: Calf Smashing w/Barbell (2 minutes per side) Strength Class Front Squat: 1 RM Bench Press: 1 RM Weighted Pull-Up: 1 RM Competition Class Thursday - 021915 - Open Prep Post thoughts and results to “comments”.
 •  Feb 17, 2015

Wednesday – 0211815 – Strict Press, Push Press, Jerk, Thruster, C2B Pull-Up

[caption id="attachment_7640" align="alignnone" width="575"]Meghan W. looking really strong during an OH walking lunge... Meghan W. looking really strong during an OH walking lunge...[/caption] CrossFit Class Pre-Workout Mobility: Partner Barbell Quickie (90 seconds per side) For Load (off rack): 2 Strict Press + 2 Push Press + 2 Jerk Open Workout 13.5 (Compare to 050713) AMReps in 4 Minutes: 3 Rounds: 15 Thrusters (100/68) 15 Chest-to-Bar Pull-Ups If 90 reps (3 Rounds) are completed in 4 minutes, time extends to 8 minutes. If 180 reps (6 Rounds) are completed in 8 minutes, time extends to 12 minutes. OLY Class Drop Snatch: 3-3-3 2 Position Snatch (High Hang + Above the Knee): 3 x (1 + 2) 2 x (1 + 1) 3 Position Snatch Pulls: 2-2-2-2 Competition Class Wednesday - 021815 - Open Prep Post thoughts and results to “comments”.
 •  Feb 16, 2015

Tuesday – 021715 – Back Squat, Row, TTB, KB Swing

[caption id="attachment_7636" align="alignnone" width="575"]When you feel like quitting on the row today, think about why you started... When you feel like quitting on the row today, think about why you started...[/caption] CrossFit Class Back Squat: 4 x 5 4 Rounds For Max Reps: 2 Minutes - Row (Calories) 1 Minute - Toes to Bar 1 Minute - KB Swings (53/35) Post-Workout Mobility: Rotator Cuff Strengthening (50 reps per side) Strength Class Power Clean: 1 RM Push Press: 1 RM Vertical Jump: Max Height Competition Class Tuesday - 021715 - Open Prep Post thoughts and results to “comments”.
 •  Feb 15, 2015

Monday – 021615 – Deadlift, Ring Dip, OHS

[caption id="attachment_7633" align="alignnone" width="575"]Wendy's birthday was yesterday so why not use a picture of her in a great OH position, considering we have a lot of OHS today... Wendy's birthday was yesterday so why not use a picture of her in a great OH position, considering we have a lot of OHS today...[/caption] CrossFit Class Deadlift: 2-2-2 Death By: Ring Dips ...then… OHS (95/63) At the count of 3, 2, 1...Go! Athletes will complete one ring dip and rest the remainder of the minute. In minute two athletes will complete two ring dips and rest the remainder of the minute, and so on and so forth until an athlete cannot complete the amount of reps required in that minute. Once an athlete reaches failure during ring dips, they will immediately move into overhead squats in the next minute and begin as they did with ring dips. OLY Class Press in Split Behind the Neck: 3-3-3-3 Jerk from Behind the Neck: 3-3-2-2-2 Alternating Overhead Barbell Lunges: 3-3-3 (per leg) Competition Class Monday - 021615 - Open Prep Post thoughts and results to “comments”.
 •  Feb 14, 2015

Sunday – 021515 – Strict Press, Dynamic Push-Up, Farmer Carry

CrossFit Class EMOM 5 Minutes: Strict Press: 5-4-3-2-1 Athletes will use the same weight straight across these sets. 5 Rounds (Compare to 053014): Dynamic Push-Ups (AMRAP) 50 M Farmer Carry (AHAP) Rest 60 seconds between rounds. Athletes will have two scores: total amount of dynamic push-ups completes, and weight of a single KB/DB. Post thoughts and results to “comments”.
 •  Feb 13, 2015

Saturday – 021415 – Back Squat, Row, Burpee, Double-Under

[caption id="attachment_7619" align="alignnone" width="575"]Vertical body position, elbows tucked in, and probably a lot of movement at the wrists...all components of stringing together double-unders... Vertical body position, elbows tucked in, and probably a lot of movement at the wrists...all components of stringing together double-unders...[/caption] CrossFit Class Back Squat: 3 x 10 “The Ghost” (Compare to 062314) 6 Rounds: 1 Minute Rowing (Calories) 1 Minute Burpees 1 Minute Double-Unders 1 Minute Rest Athletes will attempt to complete as many reps of each exercise as they can, scoring each one individually. Note, there will be NO added transition time between movements. OLY Class Muscle Snatch: 3-3-2-2-1 Snatch Balance: 3-3-2-2-1 GHD Raises: 10-10-10 Competition Class Saturday - 021415 - Open Prep Post thoughts and results to “comments”.