CLOSED LABOR DAY

Just a reminder, we will be closed on Monday for Labor Day.

We hope you and your family and friends have a fun, safe and realxing holiday.

Great work this summer everyone!

All of us at CrossFitMN

8-29-08 WOD

"The Bear"

5rds
7 reps each
Power Clean
Front Squat
Push Jerk
Back Squat
Push Jerk

8-27-08 WOD

Most people go on vacation and come back and share pictures of them in exotic places relaxing or sightseeing. Our pal Vince went to the "cabin" and these are the pictures he shared with me. This is just one of the many reason we love him!

"Luck of the draw"

Draw an exercise. Complete it. Draw another.
Max exercises in 30 minutes

8-26-08 WOD

"Carla"

5rds
400M
30 Deadlift (95#/65#)
30 Abmat Sit-Ups

8-25-08 WOD

Max rounds in 20 minutes of:
15 one arm sumo deadlift high pull The Sumo Deadlift Highpull
10 one arm hang power snatch ...[wmv]
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

8-23-08 WOD

"Drag Races"

800M
50 KB Swing
30 Pull-Ups

400M
30 KB Swing
20 Pull-Ups

100M
15 Kb Swings
10 Pull-Ups

8-22-08 WOD

Complete 5 rounds for time of:

Run 400m
Row 500m

8-21-08 WOD

"Fractioned Fran"
For time:
21 Thrusters (Men 95# and Ladies use 65#)
21 Pull Ups
Rest 3 min.
15 Thrusters
15 Pull Ups
Rest 3 min.
9 Thrusters
9 Pull Ups
Post times for all 3 rounds

(see 9-18-07)

8-20-08 WOD

4rds

20 KB Stand-Ups
20 Box Jumps
20 MB Sit-Ups
20 Paralette Push-Ups

8-19-08 WOD

3rds

50 Overhead Walking Lunges
50 Flutter Kicks
50 Wall Ball
50 GHD Sit-Ups

8-18-08 WOD

5rds
21 Sumo Deadlift Highpull (95#/65#)
21 Ring Dips

8-16-08 WOD

"Team Tabata"

Pull-Ups
Push Ups
MB Clean
KB Swing
Row Cals
Box Jump
Sit-Ups
Pistols
Squats
Push Press

8-15-08 WOD

"Karen"

150 Wallball

8-14-08 WOD

21 Sprints
21 DB Thruster
21 Pull-ups
15 Sprints
15 DB Thrusters
15 Pull-Ups
15 Pull-Ups
9 Sprints
9 DB Thrusters
9 Pull-Ups

8-13-08 WOD

4rds

:30 DB DL - rest :15
:30 DB HPC - rest :15
:30 DB Push Jerk - rest :15
:15 DB DL - rest :10
:15 DB HPC - rest :10
:15 DB Push Jerk - rest :10
:30 air squats

I saw this at CrossFit North Santa Cruz and loved it! www.crossfitnsc.com

8-12-08 WOD

"Barbara"

5rds
20 Pull-Ups
30 Push Ups
40 Sit-Ups
50 Squats

8-11-08 WOD

"Nancy"
5rds
400m
15 OHS (95/65)

8-8-08 WOD PM

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

8-7-08 WOD

Courtesy of our two newest certified kettlebell instructors:

"Kettlebell Hell"

4 minutes each. 1 minute each.
Clean
Front Squat
Press

Then
4 minute long cycle

8-6-08 WOD

Run 2.5miles

8-5-08 WOD

Five Rounds For Time:
10 Body Weight Deadlifts
10 Pull-Ups (aided 20)
15 Rope/Ring row

MUST WATCH: Deadlift intro by Coach Greg Glassman from CrossFit HQ [wmv][mov]

8-4-08 WOD

"Team Broomstick Mile"
25 Back Squats
25 Front Squats
25 Overhead Squats
400m
25 Press
25 Push Press
25 Push Jerks
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400M

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

8-1-08 WOD

"Helen"

3rds
21 KB Swings (75/44)
12 Pull-Ups