3-31-09 WOD

Hooray, hooray it’s kettlebell day!

3-30-09 WOD

3rds

Row 500M and then convert to cals. The cals are the number of reps per exercise

KB Swing
Pull-Ups
Wall Ball

Row 500m each round. Score each round individually.

Off to the UFC!

 
Damian will be going to corner our friend and CrossFitter Brock Larson at next weeks UFC: Ultimate Fight Night in Nashville. Be sure to check out the fights on SpikeTv April 1st!

3-26-09 WOD

3-25-09 WOD

21-15-9

Strict Press
Sit-Ups
Ring Row
Box Jumps
Burpees
MB Clean
Push-Ups
Wall Ball

3-24-08 WOD

AK and the one and only Dow Jones!

4rds
20 Squats (95/65)
400m
20 KB Swings (55/35)
20 GHD Sit-Ups
400M

3-23-09 WOD PM

Minneapolis Police Academy Recruits at CrossFitMN

“Broke Jackie”

5rds
250m
15 Thrusters (45)
9 Pull-Ups

With a partner. Rest as your partner works. You will have 5 separate times. Try to stay within :10 of your first time. This is 5 sprints!

3-23-09 WOD AM

“Michael”

3rds
800m
50 GHD Sit-Ups
50 GHD BAck Ext.

3-21-09 WOD

3rds of 1 minute ea. with :30 rest between exercises.

KB Swing
Box Jumps
Row (cals)
SDLHP
Push Press

3-20-09

 
21 hang snatches (M:75#/W:53#)(full squat)
30 seconds of handstand (no pushup, static hold)
50 doubleunders
15 snatches
60 seconds of handstand
30 doubleunders
9 snatches
90 seconds of handstand
10 doubleunders
* The time for the handstand does not include anytime that you may have to rest. So, clock keeps running during rest periods.*
**Count for handstand will be on honor system of “1000-1, 1000-2, 1000-3, etc.” during the actual handstand**
*** Scaling for the handstand will be the same as the handstand pushup.***

Thanks CF One World!

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