SEE NEW WEBSITE!

www.crossfitmn.com

12-10-08 WOD

"The Bear"

Hang Power Clean
Front Squat
Push Press
Back Squat
Push Press

Post time and loads

12-9-08 WOD

"Nancy"

5rds

400m
15 Overhead Squats (95#/65#)

For some unknown reason the 12:00 crew only did 3rds. Don't ask me why. I think whoever writes the WOD's on the board had some sort of amnesia! They'll pay dearly tomorrow.

12-8-08 WOD

Burnzie and a fight that did not go bad!

"Fight Gone Bad"

3 or 5rds
SDHP
Box Jumps
Push-Press
Row (cals)
Wall Ball

NEW GYM OPENS TODAY!!!

12-8-08

Today is the first day in the new CrossFit gym!

Make sure you show up at the new address:
7246 Washington Ave South
Eden Prairie, MN 55344

The new building is behind our existing space. Enter through the front

Call the main gym number if you get lost. 952-942-1190

12-5-08 WOD

"Kinda a Linda"

10-9-8-7-6-5-4-3-2-1
Deadlift: 1 1/2 body weight
Ring Push-Ups
Clean: 3/4 body weight

12-3-08 WOD

400M
21 one arm swings
21 pull-ups
15 one arm swings
15 pull-ups
9 one arm swings
9 pull-ups
400m

12-2-08 WOD

50-40-30-20-10-5
Wall Balls
Box Jumps
SDHP ( M75#, W53#)

12-1-08 WOD

21,18,15,12,9,6,3
Burpee Hang Squat Clean Thrusters
Pull-Ups

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

11-25-08 WOD

Max Rds 20 minutes

Row 250M
20 Box Jumps
10 Push-Ups

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!

3rds

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

1 minute between rounds.

Score each round individually.

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]

11-19-08 WOD

"Fran"

21,15,9

Thrusters
Pull-Ups

Tabata Sit-Ups and Push-Ups

11-18-08 WOD

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

or

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

11-17-08 WOD

15,14,13,12......1

MB Burpee, clean, wall-ball
Sit-Ups
Back Extentions

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

11-13-08 WOD

"Angie"

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

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

11-12-08 WOD

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

11-11-08 WOD

"Team Drag Races"

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


800m
35 KB Swings
20 Pull-Ups

600m
20 KB Swings
10 Pull-Ups

Team vs Team and Head to Head

11-10-08 WOD

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

Post loads to comments

11-7-08 WOD

"Barbara"

5 rounds for time

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

Rest for 3 minutes between rounds

11-6-08 WOD

"Tabata Some Other Stuff"

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

11-5-08 WOD

30 Box Jumps
Then

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

Then
30 Box Jumps

11-4-08 WOD

Run 5k

11-3-08 WOD

10 Pull-Ups
15 Push-Ups
20 Squat
200M
15 Pull-Ups
21 KB Swings
400m
50 Wall Ball
400M
21 KB Swings
15 Pull-Ups
200M
20 Squat
15 Push-Ups
10 Pull-Ups

10-30-08 WOD

"Broomstick Mile"

25 Front Squat
25 Overhead Squat
25 Back Squat
400m
25 Press
25 Push Press
25 Push Jerk
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400m

10-28-08

In honor of CrossFit Santa Cruz trainer and total freak Greg Amundson http://www.crossfitsantacruz.com/

"Ode to Amundson"
7 thrusters, 7 pullups x 3, then run 800
5 thrusters, 5 pullups x 3, then run 800
3 thrusters, 3 pullups x 3, then run 800

10-27-08 WOD

Max Rds 20min

Bodyweight DL 15x
400m

10-24-08

5 rounds for time:

20 wallball
10 dumbell cleans (50% bodyweight goal)

Then 800M for time

10-23-08 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