Tuesday, July 31, 2007

7-31-07 WOD

"Kinda a Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

For Time


Regulars have the option of CrosFit Total [http://www.crossfit.com/journal/library/52-2006_CFTotal.pdf]
3 Attempts at max loads for:

Overhead Press

The CrossFit MN rule on this is: Bad Form = You're done!

What does this mean? Here are the CF Class Rankings straight from HQ: [http://www.crossfit.com/cf-info/faq.html#WOD6]

Monday, July 30, 2007

7-30-07 WOD

4 Rounds For Time

- 20 Pull-Ups
- 20 Box Steps with dumbbells/kettlebells
- 20 Kettlebell Swings
- 20 Jiu-Jitsu Sit-ups (GHD if your daring)
- 20 Explosive Sprints (20ft)

Friday, July 27, 2007

7-27-07 WOD

For Time:

Run 400m
21 medicine ball cleans [wmv][mov]
21 knees to elbows [mov][wmv]
Run 800m
15 medicine ball cleans
15 knees to elbows
Run 1200m
9 medicine ball cleans
9 knees to elbows

(see 5-23-07 WOD)

Thursday, July 26, 2007

7-26-07 WOD

Four Rounds For Time:

Run 400M
20 Wall Ball (M20lb, F12lb) [mov][wmv]
20ea. Dumbbell Snatch (M35lb, W25) [wmv]

Wednesday, July 25, 2007

7-25-07 WOD


Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Monday, July 23, 2007

7-24-07 WOD

You asked for it! All "black ones" today!

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]

7-23-07 WOD


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

Technique Review:
Elements of Glute-Ham Developer Sit-ups by Coach Greg Glassman at CrossFit HQ - video [wmv] [mov]

Potential Substitutions: Jiu-Jitsu Sit-Ups
Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)
Double-Unders [wmv][mov]

Saturday, July 21, 2007

7-21-07 WOD

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps) [wmv]
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Sprint 50 ft (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, except on the rower where each calorie is one point.

Friday, July 20, 2007

Team Challenge

For a fun change of pace we did a team challenge today with the 12:00 crew. We had 5 groups of two go at it head to head.

The challenge was that two seperate workouts needed to be completed by each team for time. It didn't matter how they did it, or who did what just as long as both workouts were completed.

The workouts were:

A.) Todays WOD (7/20)


B.) Run 800m
20 Pull-ups
20 Box Jumps
20 Overhead Squats

Plus Run 1600M

More Team Challenges to follow!!!

7-20-07 WOD

5 Rounds For Time

25M Kettlebell Bear Walk
25 Overhead Walking Lunges (ea. leg) [wmv][mov]
25 Kettlebell Swings

Thursday, July 19, 2007

7-19-07 WOD


For Time


Thrusters (95lb RX) [mov][wmv]

Scale weight as required. Sub in dumbbells if needed

Tuesday, July 17, 2007

7-18-07 WOD

Complete the folowing for time:

Run 400m
21 box jumps
21 Kettlebell Swings
21 push-ups

Run 400m
15 box jumps
15 Kettlebell Swings
15 push-ups

Run 400m
9 box jumps
9 Kettlebell Swings
9 push-ups

CrossFit on the brain?

I know there are some lurkers out there. You know who you are. You check out the Workout Of The Day everyday and try to muster the inner athlete in you to come in and check it out. Maybe you are like so many others and say to yourself, "It looks awesome! When I 'get in shape' I'm gonna head into CrossFit MN and get a workout." We have heard it before! The only thing is, you don't need to be in shape to see the benefits from CrossFit. The scalability of the program allows you to build to your optimal level. The ONLY thing you need to do is to show up and be ready to sweat, laugh and enjoy the best workout on the planet. Leave the "getting in shape" part to us. We got it figured out.

Everyone has to start somewhere, or get back into it sometime.

Here is a great article written about our friends at CrossFit LA, otherwise known as Petranek Fitness. The author gives her firsthand account of the process. From introductory session to "drinking the kool-aid" and becoming a CrossFit regular.

I hope everyone enjoys this!!!


Remember: Email or call us to set up your FREE introductory session (info@revdefenseandfitness.com or 952-942-1190)

Monday, July 16, 2007

7-17-07 WOD

Complete as many rounds in 20 minutes as you can of:

1/2 body weight Push press, 15 reps [wmv] [mov]
Pull-Ups, 10 Reps

7-16-07 WOD


Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
WOD Demo - video [wmv] [mov]

Scale weight as required.

Friday, July 13, 2007

7-13-07 WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull [wmv][mov] 21 Reps
21 Ring dips

Thursday, July 12, 2007


"Run,Jump, Swing, Push - Hi ya!"

Kettlebell Swings
Standing Broad Jump http://www.youtube.com/watch?v=OAJHxjVFAY0
Ring Push-Up

40,30,20,10,5 of each bookended by 400M runs for time

Wednesday, July 11, 2007

7-11-07 WOD

"Dirty Thirty"

The slightly less evil brother of the filthy fifty.

24″ Box Jumps
Jump Pulls (jumping pull-up)
KB Swings
Walking Lunges
Knees to Elbows
Push Press
45degree Back Ext
20lb Wall Ball to 10ft Mark
100 Jump Ropes or 50 Double Unders

Blame CrossFit Nashville for this one http://gocrossfit.com/main/

Monday, July 9, 2007

7-10-07 WOD

Complete 5 rounds for time of:

12 body weight deadlifts
12 pull-ups
2 rope climb

7-9-07 WOD

For Time

21 Thrusters (M25lb DB or 45lb BB, W 10lb DB or PVC)
15 Thrusters
9 Thrusters

Thursday, July 5, 2007

7-5-07 WOD


For Time

50-40-30-20 and10 rep rounds of:



Tuesday, July 3, 2007

7-4-07 WOD - Happy 4th of July


If you want to workout on you own:

For Time

25 Presses (M75lbs, W 45lbs)
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

Happy 4th of July!!!

Monday, July 2, 2007

7-2-07 WOD

This week we will remember the CrossFit heroes

From CrossFit HQ


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.