Friday, February 29, 2008

2-29-08 WOD

"Cindy On Crack"

Add five reps to each exercise, each round, completing as many rounds as possible in
30 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Thursday, February 28, 2008

Machines? We don't need no stinkin' machines!

We were designed to run, jump, lift, throw, punch, pull, push, climb and swim. So that's what we do. Pretty simple.

ps- Since it is getting warmer out (thank God!) we are gonna start running outside again. Pack your sweats and a light jacket in your gear bags. Yeah running!

2-28-08 WOD

A creation 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.

Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

Wednesday, February 27, 2008

2-27-08 WOD

For Time:

5 rounds of 5 squats/5 push-ups
5 rounds of 5 burpees/5 knees to elbows
5 rounds of 5 wall balls (20#) / 5 kettlebell sumo deadlifts (35#)
5 rounds of 5 pull-ups/5 box jumps
5 rounds of 5 sit-ups/5 back extensions

Monday, February 25, 2008

2-23-08 WOD

Complete 5 Rounds for time of:

150 jump rope skips
25 box jumps
50 jump taps


Max rounds in 20min.

KB Swings (heavy) 20x
Medicine ball Cleans 20x
Presses 20x
GHD Sit-Ups 20x
Double-Unders 20x

2-21-08 WOD

5 rounds for time

20 Wallball
10 Dumbbell power cleans

Tuesday, February 19, 2008

2-19-08 WOD

15 Burpees

20 Pull Ups

25 Push Press, 65#

30 Back Squats, 65#

30 Burpees

30 Back Squats, 65#

25 Push Press, 65#

20 Pull Ups

15 Burpees

Monday, February 18, 2008

2-18-08 WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull 21 Reps

21 Ring dips

2-16-08 WOD

"Kinda a Linda"


Deadlift (1 1/2X bw)
Clean (3/4x bw)
Ring Push-Ups

Friday, February 15, 2008

We need more shirts!

A lot of you have been asking, "Got any CrossFit shirts?". Well, we are gonna run a batch. We want to do something fun, so we are going to leave it to you guys to help select taglines. Some of these we made up, some are from other CrossFit locations.

Pick one of these or send us your own. Winner goes on the shirts and maybe some bumperstickers.

Post your choices here or email us at

You're not tired, you just think you're tired.
Ain't so bad.
Gym was always my favorite class
There's fit. Then there's CrossFit.
Flat on your back in 20 minutes or less.
Thank you. Come again.
Gym class everyday!
Brutal. In a fun kind of a way.
Ask me about Fran, Mary and Helen.
The cure for the common workout.
:20 is a looong time!
Fran sucks; Angie blows!
Nice Rack.
It's a GOOD pain!
Burpees, snatches and muscle-ups, OH MY!
3..2..1.. GO..
"It is not all about Jerks and Snatches.. we also have Burpees!"
Push, Pull, Run, Jump, Climb, Lift, Repeat
Uphill In Both Directions
Workout to Exhaustion Collapse in Better Shape
Building Tough Cookies One Batch at a Time
Meet Ya at the Monkey Bars
Do you really wanna know?
If you only knew...
Some of the best jerks around!
Take this medicine ball and call me in the morning
Boot camp for your boot camp
Boot cam on crack
Strong like bull.
Crossfit: You Call that Strong??
Crossfit: The Anti-Gym
Crossfit: The Cure for the Common HGH
Crossfit: No, it Doesn't ever get Any Easier
This ain't no 24 hour fitness
Crossfit. The end is near. Be ready.
Come with me if you want to live.
Three rounds for time...
Where the jerks and snatches are.
"Tabata this!"
"What is your limit?"
"Are you fit? Prove it.."
What's a pec-deck?
"It is not for you, Buttercup!"
"We will Clean, Jerk and Snatch your Ass!"
In Between Purgatory and Hell
No, It Just Feels Like Hell
It's Torture Plain & Simple
Sorry, the Gym Has No Mirrors
This is your grandpa's gym.
Machines? We don't got no stinkin' machines!
Holy sh%t!

That sucked. I loved it!
Gym class everyday.
Popeye had spinach. I have CrossFit
:20 is a looong time!
Designed by sadists for masochists.
Your inner-athlete wants out!
Hard is good.
Creating scarier monsters than Dr. Frankenstein
Phy Ed for grown ups.
Power to the people.
Are you fit?
Some things you just can't fake
What's your time?
What's the WOD?

Thursday, February 14, 2008


Coach Greg Glassman on intensity.

2-14-08 WOD



For Time:

50 Pull-ups
400 meter row
95 pound Thruster, 21 reps
800 meter row
95 pound Thruster, 21 reps
400 meter row
50 Pull-ups


CrossFit MN

2-13-08 WOD



Row 400
21 Heavy KB Swings
12 Pull-Ups

Tuesday, February 12, 2008

2-12-08 WOD

Max Rounds in 20 Minutes

20 Medicine Ball Cleans
200m Row

Then Rest 5 min

And Then

Tabata Push Ups

Monday, February 11, 2008

2-11-08 WOD

"Filthy 50"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Saturday, February 9, 2008

2-9-08 WOD


21 Dumbbell Snatch (R)
21 L Pull-Ups
21 Dumbbell Snatch (L)
21 L Pull-Ups

Friday, February 8, 2008

2-8-08 WOD

Okay Tay-Tay, here it is!

"Fight on Friday"

2-7-08 WOD

"Tabata Gone Bad"

Row for cals
Sumo Deadlift High Pull
Push Press
Wall Ball
Box Jump

Tuesday, February 5, 2008

2-5-08 WOD

Ten Rounds

10 Kettlebell Swings
5 Pull ups


Two rounds
500 meter Row
50 Dips

Monday, February 4, 2008

2-4-08 WOD

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Squat Clean... [slide show]

Saturday, February 2, 2008

2-2-08 WOD


Complete 5 Rounds
Overhead Squat 15X
Row 400m


Complete 5 rounds for time of:

12 body weight deadlifts
12 pull-ups
20 Rope Rows