10-30-08 WOD

“Broomstick Mile”

25 Front Squat
25 Overhead Squat
25 Back Squat
400m
25 Press
25 Push Press
25 Push Jerk
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400m

10-28-08

In honor of CrossFit Santa Cruz trainer and total freak Greg Amundson http://www.crossfitsantacruz.com/

“Ode to Amundson”
7 thrusters, 7 pullups x 3, then run 800
5 thrusters, 5 pullups x 3, then run 800
3 thrusters, 3 pullups x 3, then run 800

10-27-08 WOD

Max Rds 20min

Bodyweight DL 15x
400m

10-24-08

5 rounds for time:

20 wallball
10 dumbell cleans (50% bodyweight goal)

Then 800M for time

10-23-08 WOD

“Cindy On Crack”

Add five reps to each exercise, each round, completing as many rounds as possible in 30 minutes
of:

5 Pull-ups
10 Push-ups
15 Squats

10-22-08 WOD

7rds

21 Shoulder Press (75#/45#)
21 Back extensions

10-21-08 WOD

21 Overhead Squat
20 Pull-Ups
19 Burpees
18 Overhead Squats
17 Pull-Ups
16 Burpees
Continue with ( 15, 14, 13….3,2,1)

I first saw this rep sequence at CrossFit Central www.crossfitcentral.com

What a great site! Check them out.

10-20-08 WOD

4rds
:60 each
One Arm KB Swings
KB Cleans
Pistols
:30 rest between rounds

10-15-08 WOD

“Michael”

3rds
800m
50 GHD Sit-Ups
50 GHD Back Exntensions

CrossFitMN and the Minnesota Wild

We are fortunate enough to have Brent Burns from the Minnesota Wild train with us during the offseason. Brent is not only a star in the NHL but a great guy and very hard worker.

Here is a cool video done by FSN North about Brent’s training.

Next Page »