7-31-07 WOD

“Kinda a Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

For Time

OR

Regulars have the option of CrosFit Total [http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf]
3 Attempts at max loads for:

Squat
Overhead Press
Deadlift

The CrossFit MN rule on this is: Bad Form = You’re done!

What does this mean? Here are the CF Class Rankings straight from HQ: [http://www.crossfit.com/cf-info/faq.html#WOD6]

7-30-07 WOD

4 Rounds For Time

- 20 Pull-Ups
- 20 Box Steps with dumbbells/kettlebells
- 20 Kettlebell Swings
- 20 Jiu-Jitsu Sit-ups (GHD if your daring)
- 20 Explosive Sprints (20ft)

7-27-07 WOD

For Time:

Run 400m
21 medicine ball cleans [wmv][mov]
21 knees to elbows [mov][wmv]
Run 800m
15 medicine ball cleans
15 knees to elbows
Run 1200m
9 medicine ball cleans
9 knees to elbows

(see 5-23-07 WOD)

7-26-07 WOD

Four Rounds For Time:

Run 400M
20 Wall Ball (M20lb, F12lb) [mov][wmv]
20ea. Dumbbell Snatch (M35lb, W25) [wmv]

7-25-07 WOD

“Helen”

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

7-24-07 WOD

You asked for it! All “black ones” today!

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

7-23-07 WOD

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

Technique Review:
Elements of Glute-Ham Developer Sit-ups by Coach Greg Glassman at CrossFit HQ – video [wmv] [mov]

Potential Substitutions: Jiu-Jitsu Sit-Ups
Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)
Double-Unders [wmv][mov]

7-21-07 WOD

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) [wmv]
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Sprint 50 ft (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Team Challenge

For a fun change of pace we did a team challenge today with the 12:00 crew. We had 5 groups of two go at it head to head.

The challenge was that two seperate workouts needed to be completed by each team for time. It didn’t matter how they did it, or who did what just as long as both workouts were completed.

The workouts were:

A.) Todays WOD (7/20)

and

B.) Run 800m
20 Pull-ups
20 Box Jumps
20 Overhead Squats

Plus Run 1600M

More Team Challenges to follow!!!

7-20-07 WOD

5 Rounds For Time

25M Kettlebell Bear Walk
25 Overhead Walking Lunges (ea. leg) [wmv][mov]
25 Kettlebell Swings

Next Page »