Friday, June 29, 2007


"Ball Buster"

Run 400 meters carrying a Medicine Ball (M 20#, W 12#)
50 wall ball
50 medicine ball cleans
50 medicine ball throws with partner

Run 400 meters with ball
50 wall ball
50 ball cleans
50 throws

Run 400 meters with ball

Thursday, June 28, 2007

6-28-07 WOD

21/15/9 reps for time of:

Hang power cleans (M:115#/W:75#)
Knees to elbows

Wednesday, June 27, 2007

6-27-07 WOD

For Time

800m Run
40 Double Unders
30 Kettlebell Swings
20 Walking Lunges (20ea. leg)
30 Pull-Ups
40 Ring Dips
800m Run

Tuesday, June 26, 2007

6-26-07 WOD

People have asked, "Where do the WOD names come from?"

All male workouts are "heroes" as determined by CrossFit HQ

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005

Run 800 meters
50 Back Extensions
50 Sit-ups

3 Rounds For Time

Monday, June 25, 2007

6-25-07 WOD

After a nice weekend of resting up from "Fight Gone Bad" it's time to get back at it!



95lb Thrusters

For Time

Warm-up/Skills: We will work on these skills as part of our warm-up
Overhead Squats [wmv][mov]
Kipping Pull-ups [ wmv]

Friday, June 22, 2007

6-22-07 WOD

"Fight Gone Bad!"
Non-Title Fight

This workout was originally created to prepare mixed martial arts/jiu-jitsu fighters for competition. The randomization of exercises and time allocation closely replicates a fight scenario! Ultimately the goal is to work up to a "Title Fight" of five 5 minute rounds.

Three 5 minute rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)
Push Press (Reps)
Box Jump, 20" box (Reps)
GHD Sit Ups (Reps)
20m Sprint (Reps)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep.

"Let's get it on!"

Wednesday, June 20, 2007

6-21-07 WOD

Complete as many rounds in 20 minutes as possible

100 jump rope skips
20 push-ups
25 squats

6-20-07 WOD

From HQ

21-18-15-12- and 9 rep rounds of:

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

Tuesday, June 19, 2007

6-19-07 WOD

For Time

Run 400M
30 Kettlebell Swings
Run 400M
30 Pull-Ups
Run 400M
30 Medicine Ball Cleans
Run 400 M

Monday, June 18, 2007

6-18-07 WOD

Max Sets in 20 minutes

- 85lb Heavy Bag Carry 50m
- 25lb Plate Shakes 10x
- 1 Pood Kettlebell Swings 10x

Thursday, June 14, 2007

6-15-07 WOD


21-15-9 reps of:

Handstand push-ups (sub in push presses)
Ring dips

Wednesday, June 13, 2007

6-13-07 WOD

Complete the following for time:

Run 400m
15 Rope Rows
20 wall balls (M:20#/W:12#)
30 kettlebell swings (M:35#/W:20#)

Run 800m
30 kettlebell swings
20 wall balls
15 Rope Rows

Run 400m

Tuesday, June 12, 2007

6-12-07 WOD

"Tabata Omaplata"

Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.-

- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20" box jumps
- Thrusters

Each exercise is scored by the averaging of your strongest and weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

Monday, June 11, 2007

6-11-07 WOD

From HQ

For Time

185lb Deadlift
Push Press
Jump Tap 1' above max reach

Friday, June 8, 2007

6-8-07 WOD

For time:

Run 400 meters
25 left arm snatches 25 right arm snatches
25 pull-ups
Run 400 meters
20 left arm snatches 20 right arm snatches
20 pull-ups
Run 400 meters
15 left arm snatches 15 right arm snatches
15 pull-ups
Run 400 meters

Kettlebell or 55 Lb Dumbbell

Dumbell Snatch tri-panel...[wmv]

Thursday, June 7, 2007

6-7-08 WOD

Three rounds for time:

400-meter run, 21 reps of 1½ pood Kettlebell swing, and 12 pull-ups

Tuesday, June 5, 2007

6-6-07 WOD

From CrossFit HQ

21-18-15-12-9-6 and 3 rep rounds for time of:

35 lb. Dumbbell burpee, hang squat clean, thruster

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

6-5-07 WOD


Max laps in 20 min.

Famer Walk using uneven weight. Grip using rope. (M 45lb and 35lb, Women 25lb and 35lb)

Max laps in parking lot. Switch weight to other hand after each lap.

"I've got a helluva grip." Brock Larson

Monday, June 4, 2007

6-4-07 WOD - Viva Las Vegas

CrossFit MN and Guerrilla Jiu-Jitsu are back from the WEC ( in Las Vegas with Brock Larson. Brock won by k.o. at :26 of round 1. Next up is the WEC Title in August. Go Brock!!!

"Upside Down Angie"

For Time

100 Squats
100 Push Ups
100 Pull Ups
100 Sit Ups