Tuesday, September 30, 2008

9-30-08 WOD

CrossFitMN Sponsored Athlete Peter Flanagan.

Peter has had two Cyclocross races so far this season. He took 1st in his first race and placed 2nd in the second race (4th overall)...despite a flat in the end.

What is Cyclocross?

Pushup x100
53/35lb Kettlebell Swing x100
1 mile run
Squat x100

Monday, September 29, 2008

9-27-08 WOD


Max Rds 20 Min

Max Pull-Ups

Saturday, September 27, 2008

9-26-08 WOD


21 Box Jumps
15 Wall Ball
9 Deadlifts (225/195)

Thursday, September 25, 2008

9-25-08 WOD

An oldie but a goodie!

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

"Pick Your Poison" - A prep for Painstorm.....it's coming!

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters - or 40 Wall Balls

30 Paralette Push-Ups or 40 Burpees

Run 400 M or 40 Double Unders

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

40 Kipping Pull ups or 60 Jumping Pull-Ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

Row 250M or 20 Double Unders

Wednesday, September 24, 2008

9-24-08 WOD


30 Clean and Jerk for time (135m/95w)

9-23-08 WOD

Max Rounds 20mins

5 Kettlebell Swings
5 Box Jumps
5 MB Cleans

3 Burpees every minute on the minute

Monday, September 22, 2008

9-22-08 WOD


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

Friday, September 19, 2008

9-19-08 WOD

Today was Danny's last day at CrossFitMN. He will be moving to Pittsburgh for work next week. All of us at CrossFitMN can't tell you how much we will miss him. Danny (and all the Rodgers) have helped make this last year great! We'll miss you buddy!

In honor of D-Rod we decided to let him combine his two favorite excercises in one workout!

"GI Jane"
100 Burpee Pull-Ups

Thursday, September 18, 2008


Be sure to check out the new schedule. More training times have been added. Note the structure of the evening classes. Be sure you are ready to go at noted start times!

Pick up a copy in the office.

9-18-08 WOD

Kid's Teaching Muscle-Ups. Courtesy of CrossFit Brand X http://www.crossfitbrandx.com/

"Team Tabata"
Wall Ball
Box Jumps
KB Swings
Double Unders
MB Cleans

PM Classes
7 Rds for time
20 Alternating Eneven Pushups
20 KB Swings
200M MB Run (20/14)

Wednesday, September 17, 2008

9-17-08 WOD



15 Overhead Squats (95#/65#)

Tuesday, September 16, 2008


"There he goes. One of God's own prototypes. Some sort of high powered mutant. Never even considered for mass production. Too weird to live and too rare to die." - Hunter S. Thompson
And yes. That is a fake Affliction shirt.


Heavy Thrusters (135#/95#)
Ring dips

Monday, September 15, 2008

9-15-08 WOD

10 PVC Forward OH Walking Lunges
10 PVC Backward OH Walking Lunges
10 Split Jerk
10 Hang Snatches PVC
100m Sprint

Friday, September 12, 2008

9-12-08 WOD


5 Man Makers
Rest :30
Side Plank 1 minute (ea)

Thursday, September 11, 2008

9-11-08 WOD


10 Bodyweight Deadlifts
10 Pull-Ups
1 Rope Climb

Wednesday, September 10, 2008

9-10-08 WOD

Navy SEAL Lt. Michael Murphy received the Congressional Medal of Honor (MOH), our nation's highest honor, on October 22, 2007.


For time:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.

Tuesday, September 9, 2008

9-9-08 WOD

25 Presses (M75lbs, W 45lbs)
25 Sit-Ups
25 Push Presses
25 Sit-Ups
25 Push Jerks
25 Sit-Ups
25 Split Jerks
25 Sit-Ups

Monday, September 8, 2008

9-8-08 WOD

Crank it up!


Run 400m
30 box jumps (M:24"/W:20")
30 wall balls (M:20#/W:14#)

Saturday, September 6, 2008

9-5-08 WOD


Hang Power Clean (95/65)

Thursday, September 4, 2008

9-4-08 WOD

21 KB Snatch Each Arm
21 Pull-Ups
15 KB Snatch Each Arm
15 Pull-Ups
9 KB Snatch Each Arm
9 Pull-Ups

Wednesday, September 3, 2008

9-3-08 WOD

400m Sprint for time
Tabata Sit Ups (Abmat anchor with db's if needed)
400m Sprint for time
Tabata Knees to Elbows (elbows straight, strict and controlled)
400m Sprint for time
Tabata Thrusters (15#/20#)
400m Sprint for time
Tabata Push-Ups

Score Tabata total and individual 400m times.

Tuesday, September 2, 2008


School Started!

400m Run with weight (M20/W12)
30 Pull-Ups
30 KB swings (53/35)