Saturday, May 31, 2008

5-31-08 WOD



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

Thursday, May 29, 2008

5-29-08 WOD

100 Pull-Ups
200 Push-Up
300 Squat

If you get rained out:

Row (cals)
Push Press

Wednesday, May 28, 2008

5-28-08 WOD

5 Rounds For Time

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

Tuesday, May 27, 2008

5-27-08 WOD

"Team Challenge"

100 Pull-Ups
100 Sit-Ups
100 Push-Ups
100 KB Swings
100 Box Jumps

Both Partners

Saturday, May 24, 2008


We will be closed on Monday May 26th in observance of Memorial Day.

All of us at CF Minnesota hope you and your family have a safe and fun holiday. Take the day off!

See you on Tuesday

5-24-08 WOD

6:30am and 6:00pm students caught passing notes.
Now at 8 Kipping Pull-Ups in a row and counting as of Friday 5/23!

Max Rounds in 20minutes

20 Heavy KB Swings (75/53)

20 Box Jumps

20 Pull-Ups

20 Push Press (45/35)

Friday, May 23, 2008

5-23-08 WOD

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]

Thursday, May 22, 2008

5-22-08 WOD

Hand cramp!

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

Wednesday, May 21, 2008

5-21-08 WOD


50 GHD Back Extenstions
50 GHD Sit-Ups

Tuesday, May 20, 2008

5-20-08 WOD

Hooray, Hooray! It's Kettlebell Day!!


4 minutes each round. Switch arms/legs every minute.

30 second rest
One Arm Swings
30 second rest
Clean and press

Monday, May 19, 2008

5-19-08 WOD

200m Row HARD
35 Double-Unders (or 175 skips)
Rest 1 min between rounds
Score each round


Tabata Push-Ups

Friday, May 16, 2008

5-16-08 WOD

This is your Grandpa's gym. Old school.


100M Farmers Walk (M75lb, W45lb)
20 One Arm DB or Kettlebell Snatches (10ea. arm M30lb, W15lb)
25 Pull-Ups
30 GHD Back Extensions

What's for dinner?

In order to maximize your results, you need to also take your diet seriously. Some people are fanatical about their workouts, but neglect what they eat. This will never allow you to maximize your results or performance. Others are almost religious about what and when they eat. This will undoubtedly get you results, but it may be hard to live with over the long haul. Rare are the individuals that can maintain a strict diet for a lifetime. This will lead to the infamous "falling off of the wagon."Our advice is to follow a healthy diet that enables you to optimize not only your workouts, but have the energy to lead a happy healthy life. Unless you are one of the rare individuals with a hyper sense of discipline (or if you are training for an event) we also advise you to set a diet that you can live with for the rest of your life.

Here is a good starting point when setting your diets:

Remember, we don't look at our diets as a way to drop "that last 10lbs"! Your diet is merely fuel for the machine that is your body!

Thursday, May 15, 2008

5-15-08 WOD

And you think your job is tough. CrossFitter and professional MMA fighter Jeremy "The Landlord" Lang.

3 rounds for time:
2,000m row (or 1 mile run)
10 knees to elbows
10 Heavy kettlebell swings
10 Heavy push press (115#)
10 GHD situps

Wednesday, May 14, 2008

5-14-08 WOD

They're baaaaack!


3 rounds for time
30 Squat Cleans (95#/65#)
30 Pull-ups

Tuesday, May 13, 2008

5-13-08 WOD


Thrusters (95/65)

The only real way to put a 2:05 "Fran" in perspective is to do it.

"Fran" by Speal in 2:05 - video [wmv] [mov]


Rest 2:00
500m Row
100 Abmat Sit-Ups

Monday, May 12, 2008

5-12-08 WOD


Overhead Squat (95#/65)


5 Pull-Ups
10 Push-Ups
15 Squats
Each minute on the minute for 30mins. If you are unable to complete a round in less than a minute, count how many you did do in less than a minute and keep going for 30mins. You will have two totals then: Rounds in under a minute (Rx) and Total Rounds.


5 Handstand Push-Ups
10 1-Legged Squats
15 Pull-Ups
Max rounds in 20mins.


Frickin' Lano.

Friday, May 9, 2008

5-9-08 WOD

Okay, so our good friend BillRod from CF Iowa warned me about this one. I also should have known she'd be trouble when I found out she grew up with Lano.

Liz is the first person who has ever asked me why I don't take pictures of the 6:30am class. The reason I don't take pictures is because I know better than to pull a camera out at 6:00am in front of a group of women. They all ran for the hills when they saw it today....except one!

Great job on your first week ladies!

40 GHD or Abmat situps, 40 DL, run 400

30 GHD or Abmat situps, 30 DL, run 400

20 GHD or Abmat situps, 20 DL, run 400

10 GHD or Abmat situps, 10 DL, run 400

(Men use 135# women use 95#)

Thursday, May 8, 2008

5-8-08 WOD



Heavy KB Swing 21x
Pull-Ups 21x

Wednesday, May 7, 2008

5-7-08 WOD

"Fight Gone Bad"

3 or 5 rds

Push Press
Row (cals)
Wall Ball
Box Jumps
Sumo Deadlift High Pull

Tuesday, May 6, 2008

5-6-08 WOD



Clean (135# Rx)
Ring Dips

Monday, May 5, 2008

5-5-08 WOD Happy Cinco De Mayo!

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

Saturday, May 3, 2008

5-3-08 WOD

"Team Broomstick Mile"

25 Back Squats
25 Front Squats
25 Overhead Squats
25 Press
25 Push Press
25 Push Jerks
50 Hang Squat Clean
50 Hang Snatch

400M runs are done as a team. The pace will be set by the slowest team member. It's in your interest to encourage your teammates!

Friday, May 2, 2008

5-2-08 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull

10 one arm hang power snatch

5 one arm overhead squat

30# is the rx'd weight for men, 20# for women.

Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

Thursday, May 1, 2008

5-1-08 WOD

"You've got to ask yourself one question: 'Do I feel lucky'?"

Flip a coin to decide whether you are doing high or low reps for each exercise. Flip for each exercise individually.

Heads high. Tails low.

Run (800/400)
Squats (50/30)
Pull-ups (50/30)
Box Jumps (50/30)
Wall Ball (50/30)
Push Press (50/30)
Hang Power Clean - Light (50/30)
Walking Lunges (50/30)
Double Unders (50/30)

and finally....

Burpees (50/0)

Who will dare double or nothing on burpees?