CLOSED LABOR DAY

Just a reminder, we will be closed on Monday for Labor Day.

We hope you and your family and friends have a fun, safe and realxing holiday.

Great work this summer everyone!

All of us at CrossFitMN

8-29-08 WOD

“The Bear”

5rds
7 reps each
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

8-27-08 WOD

Most people go on vacation and come back and share pictures of them in exotic places relaxing or sightseeing. Our pal Vince went to the “cabin” and these are the pictures he shared with me. This is just one of the many reason we love him!

“Luck of the draw”

Draw an exercise. Complete it. Draw another.
Max exercises in 30 minutes

8-26-08 WOD

“Carla”

5rds
400M
30 Deadlift (95#/65#)
30 Abmat Sit-Ups

8-25-08 WOD

Max rounds in 20 minutes of:
15 one arm sumo deadlift high pull The Sumo Deadlift Highpull
10 one arm hang power snatch …[wmv]
5 one arm overhead squat

30# is the rx’d weight for men, 20# for women.

Do not sacrifice form for to get the rx’d weight. Go lighter and do more rounds!Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

8-23-08 WOD

“Drag Races”

800M
50 KB Swing
30 Pull-Ups

400M
30 KB Swing
20 Pull-Ups

100M
15 Kb Swings
10 Pull-Ups

8-22-08 WOD

Complete 5 rounds for time of:

Run 400m
Row 500m

8-21-08 WOD

“Fractioned Fran”
For time:
21 Thrusters (Men 95# and Ladies use 65#)
21 Pull Ups
Rest 3 min.
15 Thrusters
15 Pull Ups
Rest 3 min.
9 Thrusters
9 Pull Ups
Post times for all 3 rounds

(see 9-18-07)

8-20-08 WOD

4rds

20 KB Stand-Ups
20 Box Jumps
20 MB Sit-Ups
20 Paralette Push-Ups

8-19-08 WOD

3rds

50 Overhead Walking Lunges
50 Flutter Kicks
50 Wall Ball
50 GHD Sit-Ups

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