•  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.

Mobility:

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: 

21-15-9
15-9-6
9-6-3

Thrusters (75/53)
BF Burpees

Mobility:

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)

Mobility:

Couch Stretch

Post thoughts and times to “comments”.  

 •  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”.  

 •  Mar 19, 2014

Thursday – 032014 – Bench Press, Front Squats, Burpee Pull-ups…

Nick S...

Nick S…


Bench Press:

3 x 7

AMRAP – 12 Minutes:

7 Front Squats (185/133)
7 Burpee Pull-ups

Mobility:

Arm Extension

Post thoughts and rounds completed to “comments”. 

 •  Mar 18, 2014

Wednesday – 031814 – HPS, KB Swings, Walking Lunges…

Drew S...

Drew S…


Pre-WOD Mobility:

Banded shoulder stretch

EMOM – 10 minutes:

3 hang power snatches

30, 15, 15 – 20, 10, 10 – 10, 5, 5 reps for time:

KB swings (72/53)
Right arm walking lunges
Left arm walking lunges

Mobility:

Quad smashing

Post thoughts and times to “comments”. 

 •  Mar 17, 2014

Tuesday – 031814 – Back Squat, Burpees, Row, Power Clean…

When it came to judging 14.3… Just kidding

When it came to judging 14.3…
Just kidding


Pre-WOD Mobility:

Pigeon Pose

Back Squat:

3 x 7

For maximum repetitions:

3 minutes – burpees with 6″ touch
1 minute rest
3 minutes – rowing (calories)
1 minute rest
8 minutes – establish 1 RM power clean

Post thoughts and times to “comments”.  

 •  Mar 16, 2014

Monday – 031714 – Turkish Get-ups, HSPU, Ring Dips, Push-ups…

Tony H...

Tony H…


For load:

2 Turkish Get-ups (1 per side)

JT

21-15-9 Reps for time:

HSPU
Ring Dips
Push-ups

Mobility:

Rotator Cuff Strengthening

Post thoughts and times to “comments”.  

 •  Mar 16, 2014

Sunday – 031614 – Open WOD 14.3…

Deadlifting and refueling...

Deadlifting and refueling…


Open WOD 14.3

AMRAP – 8 minutes:

15 Deadlifts (135/83)
15 Box Jumps (24/20)
20 Deadlifts (185/133)
15 Box Jumps (24/20)
25 Deadlifts (225/153)
15 Box Jumps (24/20)
30 Deadlifts (315/203)
15 Box Jumps (24/20)
35 Deadlifts (365/223)
15 Box Jumps (24/20)

Mobility:

Low Back Smash

Post thoughts and reps completed to “comments”.