•  Jan 11, 2015

Monday – 011215 – Rope Climb, Push-Ups

CrossFit Class Pre-Workout Mobility: Arm Extension (90 seconds) AMRAP 30 Minutes (Compare to 030413): Rope Climbs Push-Ups The reps may be partitioned any way you choose. The objective of this workout is complete as many trips up the rope and as many push-ups as possible in 30 minutes. OLY Class Eye Jerks: 3 x 3 Jerk w/2 Second Hold: 2-2-2-2-2 Ab Roll-Outs: 3 x 15 Competition Class Monday - 011215 - Open Prep Post thoughts and results to “comments”.
 •  Jan 10, 2015

Sunday – 011115 – Power Snatch, Hang Power Snatch, Double-Under

[caption id="attachment_7441" align="alignnone" width="575"]Ryan N. leading the pack back into the gym... Ryan N. leading the pack back into the gym...[/caption] CrossFit Class Pre-Workout Mobility: Banded OH-Stretch (2 minutes) For Load: Power Snatch + Hang Power Snatch For Time: 50 Hang Power Snatch (95/63) 150 Double-Unders Post thoughts and results to “comments”.
 •  Jan 09, 2015

Saturday – 011015 – Back Squat, Muscle-Up, HSPU, KB Swing

[caption id="attachment_7438" align="alignnone" width="575"]Guy has a big heart, literally... Guy has a big heart, literally...[/caption] CrossFit Class Back Squat: 2 x 15 “Nate” AMRAP 20 Minutes: 2 Muscle-Ups 4 HSPU 8 KB Swings (72/53) OLY Class Clean Pull + Power Clean + Clean: 5 x (1 + 1 + 1) Clean Pull-Down: 2-2-2-2 Ab Throw Down: 3 x 10 Competition Class Saturday - 010915 - Open Prep Post thoughts and results to “comments”.
 •  Jan 08, 2015

Friday – 010915 – Thruster, Double-Under

[caption id="attachment_7435" align="alignnone" width="575"]I just love this picture of the Earpster, because I really don't know what he's actually doing... I just love this picture of the Earpster, because I really don't know what he's actually doing...[/caption] CrossFit Class Thruster (off rack): 2-2-2-2-2 For Time: 50 Thrusters (95/63) 150 Double-Unders Post-Workout Mobility: Quad Smashing w/KB (2 minutes per side) Competition Class Friday - 010915 - Open Prep Post thoughts and results to “comments”.
 •  Jan 07, 2015

Thursday – 010815 – Deadlift, WB Shot

[caption id="attachment_7432" align="alignnone" width="575"]The CrossFit St. Louis Park Gun Show on display... The CrossFit St. Louis Park Gun Show on display...[/caption] CrossFit Class Deadlift: 2 x 5 10 Rounds For Time: 2 Deadlift (315/223) 10 WB Shots (20/14) Post-Workout Mobility: Lumbar Smashing w/Lacrosse Ball (2 minutes per side) Strength Class Bench Press: 6-6-5-5-4 Bent-Over Rows: 5-5-4-3-3 Chest-Clapping Push-Ups: 10-10-10 Chest-to-Bar Pull-Ups: 10-10-10 Competition Class Thursday - 010815 - Open Prep Post thoughts and results to “comments”.
 •  Jan 07, 2015

Wednesday – 010715 – OHS, Shuttle Sprint, Bear Crawl, Squat Broad Jump

[caption id="attachment_7429" align="alignnone" width="575"]Wendy N. finishing off an OHS with some authority... Wendy N. finishing off an OHS with some authority...[/caption] CrossFit Class Pre-Workout Mobility: Banded Hip-Grinder (2 minutes per side) OHS: 2-2-2 For Time: (10) 10 M Shuttle Sprints (10) 10 M Bear Crawls (10) 10 M Squat Broad Jumps (10) 10 M Shuttle Sprints OLY Class Power Jerk: 3-3-2-2-2 3 Position Power Clean (Floor, Above Knee, Below Knee): 5 x (1 + 1 + 1) Competition Class Wednesday - 010715 - Open Prep Post thoughts and results to “comments”.
 •  Jan 05, 2015

Tuesday – 010615 – Row, Pull-Up, Push-Up, Sit-Up, Squat, TTB, Box Jump

[caption id="attachment_7423" align="alignnone" width="575"]Manu showing us how to get your chest all the way up to the bar... Manu showing us how to get your chest all the way up to the bar...[/caption] CrossFit Class For Time: 400 M Row 50 Pull-Ups 400 M Row 50 Push-Ups 400 M Row 50 Sit-Ups 400 M Row 50 Squats 400 M Row 50 TTB 400 M Row 50 Box Jumps (24/20) Post-Workout Mobility: Calf Smashing w/Barbell or KB (2 minutes per side) Competition Class Tuesday - 010615 - Open Prep Post thoughts and results to “comments”.
 •  Jan 04, 2015

Monday – 010515 – Back Squat, DB/KB Farmer Carry Backward Walking Lunge, DB/KB OH Walk

[caption id="attachment_7419" align="alignnone" width="575"]Some more hair action, but this time it's Nick K. and Ryan L. with some amazing flow... Some more hair action, but this time it's Nick K. and Ryan L. with some amazing flow...[/caption] CrossFit Class Back Squat: 1 x 20 AMRAP 20 Minutes: 15 DB or KB Farmer Carry Reverse Walking Lunges (55/35)(Steps) 30 M DB or KB OH Walk (55/35) Post-Workout Mobility: Glute/Hip Smash w/Lacrosse Ball or Foam Roller (2 minutes per side) OLY Class Power Jerk Behind Neck (Snatch Grip): 3-3-2-2-2 Power Snatch Above Knee: 3-3-2-2-2 Competition Class Monday - 010515 - Open Prep Post thoughts and results to “comments”.
 •  Jan 03, 2015

Sunday – 010415 – Muscle-Up

[caption id="attachment_7413" align="alignnone" width="575"]Big Jake H. with some awesome muscle-up hair... Big Jake H. with some awesome muscle-up hair...[/caption] CrossFit Class Pre-Workout Mobility: Arm Extension (90 seconds) 30 Minutes: Muscle-Up Practice For Time: 30 Muscle-Ups Post thoughts and results to “comments”.
 •  Jan 02, 2015

Saturday – 010315 – Power Clean, Sit-Up

[caption id="attachment_7410" align="alignnone" width="575"]Some pre-workout chit-chat with coach Paul B... Some pre-workout chit-chat with coach Paul B...[/caption] CrossFit Class Pre-Workout Mobility: Banded-Front Rack Stretch (90 seconds per side) Power Clean: 5 x 2 21-18-15-12-9-6-3 Reps For Time: Power Cleans (95/63) Sit-Ups OLY Class Push Press + Jerk: 3 x (4 + 1) 2 x (3 + 1) Front Squat + Jerk: 2 x (2 + 2) 2 x (2 + 1) 2 x (1 + 1) Front Squat: 3-3-3 Competition Class Saturday - 010315 - Open Prep Post thoughts and results to “comments”.