•  Nov 03, 2014

Tuesday – 110414 – Snatch, Pull-Up, OHS

[caption id="attachment_7094" align="alignnone" width="575"]Everyone, he's finally here!  Hamilton Glover decided to wait an extra 13 days, but Jamie and Fran are super excited to share this bundle of joy with us.  Make sure to congratulate them in person the next time you see them... Everyone, he's finally here! Hamilton Glover decided to wait an extra 13 days, but Jamie and Fran are super excited to share this bundle of joy with us. Make sure to congratulate them in person the next time you see them...[/caption] CrossFit Class Pre-Workout Mobility: Super Set: Banded OH Stretch Banded Cross-Body Stretch VERY light Sots Press Snatch: 3-2-2-1-1 For Time: 64 Pull-Ups 8 OHS (205/133) Strength Class Back Squat: 8 x 8 Romanian Deadlift: 4 x 10 Strict TTB: 3 x AMRAP Competition Class Tuesday - 110414 - Field of Teams Prep Cycle (30/31) Post thoughts and results to “comments”.
 •  Nov 02, 2014

Monday – 110314 – Deadlift, Run, Walk, Farmer Carry, Russian KB Swing

[caption id="attachment_7085" align="alignnone" width="575"]Nano 4's, check.  Blue pants, check.  Strong looking reverse-grip, check.  And to top it off, full hip extension to complete a good rep... Nano 4's, check. Blue pants, check. Strong looking reverse-grip, check. And to top it off, full hip extension to complete a good rep...[/caption] CrossFit Class Deadlift: 2-2-2 For Time (Compare to 052214): 1 Mile Walk/Run Farmer Carry (AHAP) 15 Russian KB Swings every 200 M Post-Workout Mobility: Barbell Quickie (15 reps per shoulder) Neck/Trap Smashing w/Lacrosse ball OLY Class Jerk Dip + Jerk: 4 x 2(1 + 1) Clean Above Knee + Jerk: 3 x 2(1 + 1) 3 x (1 + 1) Competition Class Monday - 110314 - Field of Teams Prep Cycle (29/31) Post thoughts and results to “comments”.
 •  Nov 01, 2014

Sunday – 110214 – Clean, Thruster, Bar-Facing Burpee

[caption id="attachment_7082" align="alignnone" width="575"]Everyone be sure to thank coach Sara for putting on an awesome in house event this Saturday in SLP... Everyone be sure to thank coach Sara for putting on an awesome in house event this Saturday in SLP...[/caption] CrossFit Class Clean: 3-2-2-1 For Time: “Baby Kalsu” 100 Reps For Time: Thrusters (95/63) EMOM - 5 Bar Facing Burpees Post thoughts and results to “comments”.
 •  Oct 31, 2014

Saturday – 110114 – L-Sit, Double-Under, Sit-Up, Air Squat

[caption id="attachment_7076" align="alignnone" width="575"]Don't forget to partake in the in house team competition this afternoon at 200pm in St. Louis Park!... Don't forget to partake in the in house team competition this afternoon at 200pm in St. Louis Park!...[/caption] CrossFit Class L-Sit: 4 x Max Effort For Time: 50 Double-Unders 50 Sit-Ups 40 Double-Unders 40 Air Squats 30 Double-Unders 30 Sit-Ups 20 Double-Unders 20 Air Squats 10 Double-Unders 10 Sit-Ups Post-Workout Mobility: Hip Flexor and Liacus Smashing OLY Class Power Clean from High Hang w/o Moving Feet: 3-3-3-3 Power Clean Above Knee + Clean Above Knee: 2 x (2 + 1) 3 x (1 + 1) Competition Class Saturday - 110114 - Field of Teams Prep Cycle (27/31) Post thoughts and results to “comments”.
 •  Oct 30, 2014

Friday – 103114 – Front Squat, Strict HSPU, Strict Pull-Up, Strict Ring Dip

[caption id="attachment_7070" align="alignnone" width="575"]By the end of tomorrow's workout, the strict pull-ups are going to feel exactly like this picture... By the end of tomorrow's workout, the strict pull-ups are going to feel exactly like this picture...[/caption] CrossFit Class Front Squat: 4-2-2-1 AMRAP 20 Minutes: 21-18-15-12-9-6-3: Strict HSPU Strict Pull-Ups Strict Ring Dips Competition Class Friday - 103114 - Field of Teams Prep Cycle (26/31) Post thoughts and results to “comments”.
 •  Oct 29, 2014

Thursday – 103014 – Deadlift, The Hurricane

CrossFit Class EMOM 9 Minutes: Minutes 1-3: Deadlift: 2-2-1 Minutes 4-6: Deadlift: 2-2-1 Minutes 7-9: Deadlift: 2-2-1 Each new set of three should be an increase from the previous set of three for example: 100-105-110, 105-110-115, 110-115-120 For Time: “The Hurricane” (Compare to 041713) 500 M Row 15 Deadlifts (315/223) 500 M Row Post-Workout Mobility: Lumbar Smashing Strength Class Bench Press: 8 x 8 Weighted Pull-Ups: 4 x 8 Weighted Dips: 4 x 8 Competition Class Thursday - 103014 - Field of Teams Prep Cycle (25/31) Post thoughts and results to “comments”.
 •  Oct 28, 2014

Wednesday – 102914 – Power Snatch, Hang Power Snatch, Run, Pull-Up

[caption id="attachment_7054" align="alignnone" width="575"]Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and...Henry... Rick R. setting up in the high hang position, potentially about to launch himself underneath the bar, and...Henry...[/caption] CrossFit Class Power Snatch + Hang Power Snatch: 2 x (1 + 2) 2 x (1 + 1) 3 Rounds For Time: 400 M Run 21 Hang Power Snatch (75/53) 12 Pull-Ups OLY Class Drop Snatch: 3-3-3-3 Power Snatch Above Knee + Snatch Above Knee: 2 x (2 + 1) 2 x (1 + 1) Good Mornings: 5-5-5 Competition Class Wednesday - 102914 - Field of Teams Prep Cycle (24/31) Post thoughts and results to “comments”.
 •  Oct 27, 2014

Tuesday – 102814 – Back Squat, Goblet Squat, KB Swing

[caption id="attachment_7047" align="alignnone" width="575"]KB's were a bad decision... KB's were a bad choice...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) Back Squat: 5-3-1 4 Rounds For Time: 20 Goblet Squats (53/35) 20 KB Swings Strength Class Back Squat: 8 x 8 Good Mornings: 4 x 10 Strict TTB: 3 x AMRAP Competition Class Tuesday - 102814 - Field of Teams Prep Cycle (23/31) Post thoughts and results to “comments”.
 •  Oct 26, 2014

Monday – 102714 – Jerk Dip, Jerk, Run, Power Clean

[caption id="attachment_7041" align="alignnone" width="575"]Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!... Mid-shin, above the knee, into the hip, PULL UNDER THE BAR!...[/caption] CrossFit Class Mobility: Banded OH Stretch Jerk Dip + Jerk (off rack): 2 x (1 + 3) ...then… Jerk: 2 x 2 For Time (Compare to 060113): 400 M Run 1/1, 1/2, 1/3, 1/4, 1/5: Power Clean/Jerk (155/113) 1/1, 2/1, 3/1, 4/1, 5/1: Power Clean/Jerk (155/113) 400 M Run OLY Class Jerk Dip + Jerk: 4 x 2 (1 + 1) Clean Above Knee + Jerk: 3 x 2 (1 + 1) 3 x (1 + 1) Competition Class Monday - 102714 - Field of Teams Prep Cycle (22/31) Post thoughts and results to “comments”.
 •  Oct 25, 2014

Sunday – 102614 – Run, Power Clean, Jerk

[caption id="attachment_7035" align="alignnone" width="575"]Alicia K. looking very focused... Alicia K. looking very focused...[/caption] CrossFit Class “Abbate” U.S. Marine Corps Sargeant Matthew T. Abbate, 26, of Honalulu, HI, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, Based out of Camp Pendleton, CA, was killed on December 2, 2010, while conducting combat operations in Helmand Province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion. For Time: 1 Mile Run 21 Power Clean and Jerks (155/103) 800 M Run 21 Power Clean and Jerks 1 Mile Run Post thoughts and results to “comments”.