Closed Thanksgiving

11-26-08 WOD

40 Deadlift 40 Sit-Ups 400m
30 Deadlift 30 Sit-Ups 400m
20 Deadlift 20 Sit-Ups 400m
10 Deadlift 10 Sit-Ups 400m

11-25-08 WOD

Max Rds 20 minutes

Row 250M
20 Box Jumps
10 Push-Ups

11-21-08 WOD

Row 500m then convert to Cals
Cals = Reps of each exercise
KB Swings
Pull-Ups
GHD Sit-Ups

1 minute between rounds.

Score each round individually.

11-20-08 WOD

25 left arm snatches 25 right arm snatches 25 pull-ups

20 left arm snatches 20 right arm snatches 20 pull-ups

15 left arm snatches 15 right arm snatches 15 pull-ups

Dumbbell Snatch tri-panel…[wmv]

11-19-08 WOD

“Fran”

21,15,9

Thrusters
Pull-Ups

Tabata Sit-Ups and Push-Ups

11-18-08 WOD

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm

or

5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

11-17-08 WOD

15,14,13,12……1

MB Burpee, clean, wall-ball
Sit-Ups
Back Extentions

New CrossFitMN Home Coming Very Soon!

Full steam ahead! We are moving forward with our new CrossFitMN home. This will be a new 2,400sq ft CrossFit exclusive gym. The whole place will be dedicated to building better monsters.

It will be located directly behind our existing space.

BJJ and Thai Boxing will stay and CF will get its very own clubhouse with so many new toys that I can barely sleep at night. Lano actually shed a tear when we told him about the multiple lifting stations and squat cages.

The final timeline is still being hammered out, but we should be in there ready to rock within the next couple of weeks.

We’ll keep you posted!

11-14-08 WOD

Failure! If you have noticed that has been a theme this week. Too many of us are working to the “extremely uncomfortable” stage and never really reaching failure.

We did this with deadlifts and presses this week and saw a ton of new personal records! You should all be proud. Only by reaching your limits will you learn what you need to do to grow.

One more day:
Row 500M (remain consistent at 90% effort, and shoot for a consistent time for all 500M rows),
Rest and Recover at least 1 minute
Max Pull-Ups (To failure)

Row 500M
Rest and Recover at least 1 minute
Max Push Ups

Row 500M
Rest and Recover at least 1 minute
Max K2E

Row 500M
Rest and Recover at least 1 minute
Max Air Squats

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