•  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”.  

 •  Mar 14, 2014

Saturday – 031514 – Row, WB, Pull-ups, Bear Crawl, Run…

...


For time: 

500 M Row
21 WB Push Press (20/14)
21 Pull-ups
50 M Bear Crawl
15 WB Push Press (20/14)
15 Pull-ups
(15) 10 M Shuttle Sprints
9 WB Push Press (20/14)
9 Pull-ups

Reminder: we will be hosting this the CrossFit Games Open workout (14.3) today at CrossFit Minneapolis at 1:00 pm. Come one, come all to either participate or cheer on your fellow community members!

Post thoughts and times to “comments”. 

 •  Mar 13, 2014

Friday – 031414 – OHS, Push Press, Box Jumps, TTB…

...


Overhead Squat:

3-3-3

3 Rounds for time:

15 push press (115/83)
15 box jumps
15 TTB

Mobility:

Planter Fascia Smashing

Post thoughts and times to “comments”.  

 •  Mar 12, 2014

Thursday – 031314 – Deadlift, Strict Pull-ups, Sit-ups…

The fogs of war...

The fogs of war…


Deadlift:

1 x 5

For time:

30 Deadlifts (315/223)
60 Strict Pull-ups
90 Sit-ups

Mobility:

Hamstring Smash

Post thoughts and times to “comments”.