4-30-09 WOD

Row 2K

Rest as needed. THEN

Press
5,5,5,5,5

Post row time and loads.

4-29-09 WOD

“Battle Buddy Bar Day”

4rds
40 Front Squats
40 SDLHP
40 Push Press
200 Rope Skips

Each person must do exactly half the work. The bar cannot be put down until the end of the workout or there will be a penalty.

A great creation from Bayou City CrossFit http://www.bayoucitycrossfit.com/

4-28-09 WOD

3rds
800M
50 Sit-Ups
50 Back Ext

4-27-09 WOD

21 Overhead Squat (95/65)
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.

CrossFit Minnesota

Minnesota’s Premier CrossFit Facility

4-24-09 WOD

We make everyone warm up with the deadlift on a daily basis. Maybe not under very heavy loads, but constant form and technique corrections. Why? Because deadlifts are crucial to not only overall strength and flexibility, but also the starting point for for all Olympic lifts.

Max Rds 20min
Bodyweight DL 15x
400m

REMINDER: Spring Party This Saturday April 25th!

We are inviting all of our CrossFit, Jiu-Jitsu and Muay Thai students (and friends and family) to join us for an evening of FUN! This is a great way to get everyone together for a night out! Cost is $20/adults and $5 for kids ages 5-15 (includes food, drinks and raffle tickets for prizes).

Date: Saturday, April 25, 2009
Time: 6:30pm – 11:30pm
Location: Majors Sports Cafe (we’ve rented out the Highland Room and Patio)
Street: 8301 Normandale Boulevard
City/Town: Bloomington, MN

4-23-09 WOD

12:00

“Fight Gone Bad”
3rds

PM

“Erin”

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Dumbbell split clean – video [wmv] [mov]

4-22-09 WOD

Danny Rodgers will be attempting to qualify for the CrossFit Games (http://games2009.crossfit.com/ )  and they have posted the three WODs for his region. We are gonna do them the next three days just for fun. Maybe light a fire under some of you for next years games!

21-15-9

400m
OHS (95/65)
Box Jumps

Rest 4 minutes then:
Three 400m sprints for time. 2 minute rest between ea sprint.

4-21-09 WOD

 
Theme of the week. The snatch.

“Filthy 50″

50 Box Jumps
50 Jumping Pull-ups
50 KB swings (55/35)
50 Steps Walking Lunges
50 Knees to Elbows
50 Push Press (45)
50 Back Extesions
50 Wall Ball
50 Burpees
50 Double Unders

Next Page »