9-30-08 WOD

CrossFitMN Sponsored Athlete Peter Flanagan.

Peter has had two Cyclocross races so far this season. He took 1st in his first race and placed 2nd in the second race (4th overall)…despite a flat in the end.

What is Cyclocross?

Pushup x100
53/35lb Kettlebell Swing x100
1 mile run
Squat x100

9-27-08 WOD

“Nicole”

Max Rds 20 Min

Max Pull-Ups
400m

9-26-08 WOD

4rds

21 Box Jumps
15 Wall Ball
9 Deadlifts (225/195)

9-25-08 WOD

An oldie but a goodie!

Machines? We don’t need no stinkin’ machines!

“Pick Your Poison” – A prep for Painstorm…..it’s coming!

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters – or 40 Wall Balls

30 Paralette Push-Ups or 40 Burpees

Run 400 M or 40 Double Unders

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

40 Kipping Pull ups or 60 Jumping Pull-Ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

Row 250M or 20 Double Unders

9-24-08 WOD

“Grace”

30 Clean and Jerk for time (135m/95w)

9-23-08 WOD

Max Rounds 20mins

5 Kettlebell Swings
5 Box Jumps
5 MB Cleans

3 Burpees every minute on the minute

9-22-08 WOD

“Helen”

3rds
400M
21 KB Swings (75/44)
12 Pull-Ups

9-19-08 WOD

9-18-08 WOD

Kid’s Teaching Muscle-Ups. Courtesy of CrossFit Brand X http://www.crossfitbrandx.com/

12:00
“Team Tabata”
Wall Ball
Box Jumps
KB Swings
Double Unders
Pull-Ups
Push-Ups
Thrusters
Sit-Ups
Burpees
MB Cleans

PM Classes
7 Rds for time
20 Alternating Eneven Pushups
20 KB Swings
200M MB Run (20/14)

NEW SCHEDULE

Be sure to check out the new schedule. More training times have been added. Note the structure of the evening classes. Be sure you are ready to go at noted start times!

Pick up a copy in the office.
http://www.revdefenseandfitness.com/schedule.htm

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