Field Trip Tomorrow!

Tomorrow’s 12:00pm class may be going on a field trip. Bring warm clothes and a sled if you have one!

There will be a regular WOD at the gym for those that are adverse to the cold and/or don’t like to have fun.

12-30-08 WOD

“Helen”

3rds
400M
21 KB Swings
12 Pull-Ups

12-29-08 WOD

10,9,8,7,6,5,4,3,2,1

Power Clean
Push Jerk
32″ Box Jump

12-26-08 WOD

20,18,16,14,12,10,8,6,4,2 Turkish Get-Ups
2,4,6,8,10,12,14,16,18,20 One Arm Swings

12-24-08 WOD

“The 12 Wods of Christmas”
This was a fun one!

We would like to wish everyone a safe and happy holiday season!

Merry Christmas
CrossFit Minnesota

12-23-08

250m Row for time
8 rounds Tabata Sit Ups (Ab Mat anchor with db’s if needed)
250m Row for time
8 rounds Tabata Knees to Elbows
250m Row for time
8 rounds Tabata Thrusters (15#/25#)
250m Row for time

Score Tabata total and individual 250m times

Holiday Schedule

Our holiday schedule is as follows:

Wednesday the 24th (Christmas Eve) – 9:30am BJJ and 12:00pm CrossFit as scheduled. NO 6:30am CrossFit or Evening Classes
Thursday the 25th (Christmas Day) – CLOSED
Friday the 26th – NO 6:30am CrossFit Class. Regular Class Schedule Through the 30th
Wednesday the 31st (New Years Eve) – No Evening Classes
Thursday the 1st (New Years Day) – CLOSED
Friday the 2nd – NO 6:30am CrossFit. Regular Class Schedules Resumes

Have a safe and happy holiday!

12-22-08 WOD

5rds
35 Push-Press (75#/45#)
400m

12-18-08 WOD

Max Rounds in 20 minutes
20 MB Throws over bar
20 Plyo medicine ball push-ups
20 KB Swings (55/35)
250m row

12-17-08 WOD

CrossFit is based on the intensity of the workout. Not volume. Your objective each day is to maximize intensity. This is the only way to explain how 1 hour on a treadmill/Stairmaster can be ho-hum and a 4 minute “Fran” can be staggering and leave your wrecked the rest of the day.

5rds
Deadlift @ 75% of 1 rep max 9x
Box Jumps 15x
GHD Sit-Ups 21x

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