•  Mar 29, 2014

Sunday – 033014 – Open WOD 14.5…

Rich Froning completes 14.5 in 8 minutes and change…

Open WOD 14.5

21-18-15-12-9-6-3 Reps for time:

Thrusters (95/63)
Bar Facing Burpees

Post thoughts and times to “comments”. 

 •  Mar 28, 2014

Saturday – 032914 – Double-unders, Wheelbarrow, Broad Jumps…

Who will try it?

In teams of two:

4 Cycles:

2 Rounds:

35 Double-unders (each)
30 M Wheelbarrow Carry (each)
30 M Chained Squat Broad Jumps

One partner works at a time during the double-unders (2:1). For the wheelbarrow carry, holders must have hands on the shoes of the athlete acting as the wheelbarrow. For broad jumps, athletes must hold hands and cannot break the chain during the jumps.

Rest 3 minutes between rounds.

Post thoughts and times to “comments”.  

 •  Mar 27, 2014

Friday – 032814 – Power Clean, WB Shots, Box Jumps…

SCHEDULING NOTE – There will be no 6PM class today due to the Open event at 7pm. Evening On-Ramp will go at 6pm.

Power Clean:

5 x 3

3 rounds for time:

21 WB Shots (20/14)
15 Power Clean (135/93)
9 Box Jumps (32/28)

Post thoughts and times to “comments”.  

 •  Mar 26, 2014

Thursday – 032714 – Strict Press, Pull-ups…

It’s possible this has already been posted. But just in case, here’s what a 308 lb. strict press
looks like. And after a power clean, no less!

7 Rounds, not for time:

5 Strict Press (AHAP)
5 Strict Pull-ups (AHAP)

Each round must sum to ten total reps. If in any given set of either movement the athlete fails, then the set is terminated and the reps must be made up on the corresponding movement. Example: the athlete overloads on the strict press and only completes four of the five prescribed reps – they are not obligated to add one rep to their set of pull-ups for that round. This rule works both ways. The scores will be the lowest weight used during a complete set of five and five.


Rotator Cuff Strengthening

Post thoughts and loads to “comments”.  

 •  Mar 25, 2014

Wednesday – 032614 – Good Morning, Run, Deadlift, HSPU…

Mike S...

Mike S…

Pre-WOD Mobility:

Hamstring Flossing

Weighted Good Mornings:

4 x 5

For time:

400 M Run
45 Deadlifts (225/163)
400 M Run


Planter Fascia Smashing

Post thoughts and times to “comments”.  

 •  Mar 24, 2014

Tuesday – 032514 – Pulls, Power Cleans, Farmer Carry, OH Carry…

For Load:

2 Clean Pulls +
1 Power Clean +
1 Hang Power Clean

4 rounds, each for time:

200 M Farmer Carry (AHAP)
200 M OH Carry (55/35)

Rest as needed between rounds.


Forearm Smashing

Post thoughts and times to “comments”.

 •  Mar 23, 2014

Monday – 032414 – Tempo Squats, Thrusters, BF Burpees…

And then I said - JABRONI!

And then I said – JABRONI!

Tempo Front Squats:

5 x 3 (70%)

2 second descent, 3 second hold, full speed ascent

For time: 


Thrusters (75/53)
BF Burpees


Quad Smash

Post thoughts and times to “comments”. 

 •  Mar 23, 2014

Sunday – 032314 – Open WOD 14.4…

Jenny C...

Jenny C…

Open workout 14.4

Complete as many rounds and reps as possible in 14 minutes:

60 Calories (rower)
50 TTB
40 WB Shots (20/14)
30 Power Cleans (135/93)
20 Muscle-ups

Post thoughts and reps completed to “comments”.  

 •  Mar 21, 2014

Saturday – 032214 – Back Squat, Box Jumps, HR Push-ups…

It's over… sweet relief! It's OVER!

It’s over… sweet relief! It’s OVER!

Back Squat:

1 x 7
2 x 5

For time:

60 Box Jumps (32/28)

EMOM – 4 Hand Release Push-ups

Upon completion of the 60 Box Jumps:

60 Hand Release Push-ups

EMOM – 4 Box Jumps (32/28)


Couch Stretch

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 •  Mar 20, 2014

Friday – 032114 –

Open event 14.4 will be held at CrossFit Minneapolis – Downtown at 6:30pm tonight. There will be no 5pm or 6pm classes tonight only. Bootcamp and On-Ramp are still on.

Congratulations to members Todd and Tammy Peterson on the birth of their baby girl Livia! Welcome to the world, Livia!

Congratulations to members Todd and Tammy Peterson on the birth of their baby girl Livia! Welcome to the world, Livia!

AMRAP – 10 Minutes:

15 KB Swings (53/35)
15 Shoulder to OH (95/63)

immediately followed by:

1 round for time:

30 KB Swings (72/53)
30 Shoulder to OH (155/113)

When the 12 minute AMRAP ends, athletes will change their weight out and transfer over to the heavier KB. Time starts, however, the moment the AMRAP ends, not from the time when the athlete begins working.

Post thoughts, times, and rounds completed to “comments”.