Wednesday, November 26, 2008

Closed Thanksgiving

We will be closed Thursday and Friday for Thanksgiving.

Saturday Class will be as scheduled.
We hope everyone has a safe and relaxing holiday with family and friends.

11-26-08 WOD

40 Deadlift 40 Sit-Ups 400m
30 Deadlift 30 Sit-Ups 400m
20 Deadlift 20 Sit-Ups 400m
10 Deadlift 10 Sit-Ups 400m

Tuesday, November 25, 2008

11-25-08 WOD

Max Rds 20 minutes

Row 250M
20 Box Jumps
10 Push-Ups

Friday, November 21, 2008

11-21-08 WOD

Good luck Guerrilla Jiu-Jitsu fighters and CrossFitters Jeremy "The Landlord" Lang and Brock Larson on their MMA fight and jiu-jitsu match this weekend!


Row 500m then convert to Cals
Cals = Reps of each exercise
KB Swings
GHD Sit-Ups

1 minute between rounds.

Score each round individually.

Thursday, November 20, 2008

11-20-08 WOD

25 left arm snatches 25 right arm snatches 25 pull-ups

20 left arm snatches 20 right arm snatches 20 pull-ups

15 left arm snatches 15 right arm snatches 15 pull-ups

Dumbbell Snatch tri-panel...[wmv]

Wednesday, November 19, 2008

11-19-08 WOD




Tabata Sit-Ups and Push-Ups

Tuesday, November 18, 2008

11-18-08 WOD

Max Rounds in 20 minutes
5 Kettlebell Clean
5 Kettlebell Press
5 Kettlebell Squat
each arm


5 Hang Power Clean (M95#, W65#)
5 Push Press
5 Front Squat

11-17-08 WOD


MB Burpee, clean, wall-ball
Back Extentions

Friday, November 14, 2008

New CrossFitMN Home Coming Very Soon!

Full steam ahead! We are moving forward with our new CrossFitMN home. This will be a new 2,400sq ft CrossFit exclusive gym. The whole place will be dedicated to building better monsters.

It will be located directly behind our existing space.

BJJ and Thai Boxing will stay and CF will get its very own clubhouse. Lano actually shed a tear when we told him about the multiple lifting stations and squat cages.

The final timeline is still being hammered out, but we should be in there ready to rock within the next couple of weeks.

We'll keep you posted!

11-14-08 WOD

Failure! If you have noticed that has been a theme this week. Too many of us are working to the "extremely uncomfortable" stage and never really reaching failure.

We did this with deadlifts and presses this week and saw a ton of new personal records! You should all be proud. Only by reaching your limits will you learn what you need to do to grow.

One more day:
Row 500M (remain consistent at 90% effort, and shoot for a consistent time for all 500M rows),
Rest and Recover at least 1 minute
Max Pull-Ups (To failure)

Row 500M
Rest and Recover at least 1 minute
Max Push Ups

Row 500M
Rest and Recover at least 1 minute
Max K2E

Row 500M
Rest and Recover at least 1 minute
Max Air Squats

Thursday, November 13, 2008

11-13-08 WOD


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Complete all reps of each exercise before moving to the next.

Wednesday, November 12, 2008

11-12-08 WOD

Press - 1,1,1,1,1,1,1
Post loads to comments

Tuesday, November 11, 2008

11-11-08 WOD

"Team Drag Races"

1,000m Row
50 KB Swings
30 Pull-Ups

35 KB Swings
20 Pull-Ups

20 KB Swings
10 Pull-Ups

Team vs Team and Head to Head

Monday, November 10, 2008

11-10-08 WOD

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments

Saturday, November 8, 2008

11-7-08 WOD


5 rounds for time

20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest for 3 minutes between rounds

Thursday, November 6, 2008

11-6-08 WOD

"Tabata Some Other Stuff"

Push-Ups (Paralette)
KB Swings (35m/20w)
DB Push Press (25m, 15w)
Row Cals

Wednesday, November 5, 2008

11-5-08 WOD

30 Box Jumps

7 Rounds
10 DB Deadlifts
10 DB Hang Cleans
10 DB Front Suats
10 DB Push Press

30 Box Jumps

Tuesday, November 4, 2008

Monday, November 3, 2008

11-3-08 WOD

10 Pull-Ups
15 Push-Ups
20 Squat
15 Pull-Ups
21 KB Swings
50 Wall Ball
21 KB Swings
15 Pull-Ups
20 Squat
15 Push-Ups
10 Pull-Ups