AMRAP in 20 Minutes:
5 Pullups
10 Pushups
15 Squats
Archive for the ‘WODs’ Category
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T. Quinn • Jun 27, 2010
MPLS Bootcamp – Second wave…
CrossFit Minneapolis | CrossFit St. Paul Bootcamp
CFMPLS|CFSP Bootcamps are coming back in July!
NE Minneapolis Location – Tues/Thur, 6:30-7:15am from July 13 - Aug 20; St Anthony Park in NE Minneapolis
St Paul Location – Mon/Wed/Fri, 6:30-7:15am from July 19 – Aug 27; Merriam Park Rec Center
CFMPLS|CFSP bootcamp is for people looking for fast results in a 6-week program. Workouts are short, intense, and fun, and can be scaled to any individual’s physical abilities.
CFMPLS|CFSP bootcamps use the CrossFit methodology of constantly varied functional movements performed at high intensity to quickly build strength and endurance while promoting fat loss. This class focuses on bodyweight exercises, high repetition weightlifting movements, and metabolic conditioning without the complex barbell lifts used in regular CrossFit classes.
Rates are $169 for the 18 session St Paul Bootcamp, and $120 for the 12 session Minneapolis Bootcamp.
Email info@crossfitstpaul.com for more information, or if you’re ready to sign up, click here!
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T. Quinn • May 14, 2010
Just do it…
Delicious - Pan seared Ahi Tuna, some fruit, and some veggies...
21-15-9 Reps for time:
OHS (95#/65#)
Burpees
Post thoughts and times to “comments”.
Please take note: there will be an optional skill session this Saturday morning at 9:00 AM for all those interested in developing their muscle-ups. The session will last an hour. There is no need to sign up in advance.
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T. Quinn • May 11, 2010
Moving forward…
Impossible is nothing…
Front Squat:
2-2-2-2-2
… and then …
For time:
20 KTE
40 Lateral box jumps
60 KBell Swings (53#/35#)
40 Lateral box jumps
20 KTE
Post thoughts and times to “comments”.
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T. Quinn • Apr 23, 2010
One last WOD…
Mmmmmmmmmm…
Hard to believe it’s already been a year. Thanks to everybody who has helped to make CrossFit Minneapolis what it is today. We have some phenomenal members and I’m looking forward to blending our group with the community down the road.
For tomorrow, there will be one last WOD. It will, as usual on Saturday mornings, be a team WOD. The more the merrier!
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T. Quinn • Apr 23, 2010
Helen
This is testament that women can most definitely kick the crap out of men… sometimes.
3 Rounds for time:
400 M Run
21 KBell Swings
12 Pull-ups
Post thoughts and times to “comments”.
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T. Quinn • Apr 21, 2010
Triplets are good for the soul…
What Matt and Kalen don't know is that this will be Dick's first muscle-up ever...
21-15-9 Reps for time:
Back Squat (135#/95#)
Wall-ball Shots (20#/10#)
Pull-ups
Post thoughts and times to “comments”.
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T. Quinn • Apr 21, 2010
Gasser
From R to L: Good Form, Bad Form. Get that butt down, Ian! Welcome, Kim.
7 Rounds for time:
20 Squats
100 M Run
10 Push-ups
Post thoughts and times to “comments”.
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T. Quinn • Apr 20, 2010
Power
JQ - Clean PR (185#)
Complete one clean per minute for as many minutes as possible. You can utilize either the clean, or the power clean in this WOD. Regardless, you must start each lift from the floor. You may fail as many times as is needed before completing a successful rep, just so long as you are able to successfully clean your weight within the one minute time frame. The point of this WOD is to go heavy. Do not choose a weight that you are comfortable with. Work on perfect execution of the movement and efficiency.
Post thoughts and loads to “comments”.
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T. Quinn • Apr 18, 2010
Tire flips on Saturday morning...
Four rounds for time:
Row 500 M
Rest three minutes between efforts.
Post thoughts and times to “comments”.
Get a Free Consultation
Interested, but not ready to commit? No problem. Give us a call at 571-243-2981 or email us a quinn@crossfitminneapolis.com to set up a FREE consultation with an MPLS trainer. Learn about the program, check out the facility, and get a great workout in. If in the end it's not for you, no big deal. If, however, you find it's something that you would like to stick with - we'll set it up.
