5-31-07 WOD

For Time:

100 meter Walking Lunge [wmv][mov]
800 meter Run
100 Squats

5-30-07 WOD

For time:
95 pound Thruster, 21 repsRun 400 meters
95 pound Thruster, 18 repsRun 400 meters
95 pound Thruster, 15 repsRun 400 meters

Thruster Tutorial: [mov][wmv]

5-29-07 WOD

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds [wmv] [mov]
Ring dips

5-28-07 Memorial Day

Five rounds for time of:

135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

MUST WATCH: Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]

5-25-07 WOD

Direct from HQ

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating legs
15 Pull-ups

5-24-07 WOD

Push press 3-3-3-3-3-3-3 reps [wmv][mov]

Post loads to comments.

5-23-07 WOD

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

5-22-07 WOD

Four Rounds For Time:

Run 400M
20 Wall Ball (M20lb, F12lb) [mov][wmv]
20ea. Dumbbell Snatch (M35lb, W25) [wmv]

5-21-07 WOD

5 Rounds for time:

100m sprint
20 box jumps
20 kettlebell swings
30 pushups

5-20-07 TGIS

No regular CF workouts on Sunday.
Sundays will be reserved for one of the following:
- Outdoor Activities (swim, walk, bike, hike, boat, climb, rollerblade, skateboard, etc)
- Trying a new sport
- Rest
- Family
- Make up of a missed WOD
REMEMBER: CF Minnesota recommends 3 days on 1 day off. Listen to your body.

Looking for a new place to hike/bike/climb? Check out Taylors Falls. http://www.dnr.state.mn.us/state_parks/interstate/index.html

5-19-07 WOD

"Watcha Weigh?"

Five Rounds For Time:

10 Body Weight Deadlifts
10 Pull-Ups (aided 20)
1 Rope Climb (rope row 15)

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

"I don't lift weights. I lift bodies." - David Camarillo (CrossFit fanatic)

5-18-07 WOD

I was checking out our friends at CrossFit One World (www.crossfitoneworld.com) and I came across this one:

Complete 5 rounds for time of:

150 jump ropes
25 box jumps (20")
50 jump taps

What is a jump tap? Standing flat footed, mark a target 9" above you highest reach. Either suspend the target or use a piece of tape on the wall. Jump up and tap the target.

Looks killer! We're doin' it. Thanks Freddy!

Fun Video

Glover Teixeira is an all-around bad dude. BJJ black belt and Mixed Martial Arts fighter that trains at The Pit (http://www.thepitmma.com) with John Hackleman and world champion Chuck Lidell.

At a recent CrossFit certification seminar Glover went head to head with Nicole from CrossFit HQ.

Video is from our friends at One World Martial Arts in Union City, CA

[www.oneworldmartialarts.com/media/CrossFit_NicoleVGlover.wmv]

5-17-07 WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

NEW SUMMER SCHEDULE!

Our new summer schedule is now posted.

You asked for it, you got it! We have added more CrossFit times.

Stay posted for the addition of "open gym" times for those with unpredictable schedules. Come in, do the WOD, get out.

In the meantime, see schedule for the new additional class times or contact us for more details.

info@revdefenseandfitness.com or crossfitmn@gmail.com

5-16-07 WOD

"Helen"

Three rounds for time:

Run 400 meters [http://www.runningmap.com/?id=13450]

Kettlebell Swings (21x) (or 55 pound dumbbell swing) [wmv] [mov]

12 Pull-ups (21 if aided or jumping)

Post time to comments

5-15-07 WOD

Max Sets in 20 minutes of:

15' Rope Ascent

20lb Medicine Ball Clean (20x) [wmv][mov]

Potential substitution:
Rope Pull Ups (15x)

5-14-07 WOD

Dave Camarillo Wins In Japan By Armlock!!! http://www.dcacademy.info/v-web/bulletin/bb/viewtopic.php?t=1629&sid=b408b3d7cd6f3c773574b36bc674d5d7

For time:

50 Box jump, 20- inch box

50 Jumping pull-ups

50 Kettlebell swings

Walking Lunge, 50 steps

50 Knees to elbows [mov][wmv]

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball [wmv]

50 Burpees

50 Double unders [wmv][mov]

Post time to comments

5-13-07 TGIS

No regular CF workouts on Sunday.

Sundays will be reserved for one of the following:- Outdoor Activities (swim, walk, bike, hike, boat, climb, rollerblade, skateboard, etc)- Trying a new sport - Rest- Family- Make up of a missed WOD

REMEMBER: CF Minnesota recommends 3 days on 1 day off. Listen to your body.

5-12-07 WOD

Run 5K

5-11-07 WOD

"Fran"

Three rounds, 21-15- and 9 reps, for time of:

95 pound Thruster [wmv]
Pull-ups

Post time to comments.


Warm up: Technique of cleans using medicine balls [wmv][mov]

5-10-07 WOD

"Diane"

21-15-9 reps of:

Deadlift 225 (Rx)
Intro to the Deadlift, Mark Rippetoe - video [wmv] [mov]

Handstand push-ups


If the load is too much under any partitioning scheme, reduce it. If you need help with the handstand push-up, take it in any manner you can get it. If the handstand push-up (HSPU) is clearly beyond your current capacity, substitute a standing dumbbell shoulder press (hip and leg free). Though a less functional press, the standing shoulder press is a closer simulation to the HSPU than the more functional push-press or jerk. The point is that there's a manageable substitution for this workout for everyone that preserves both its mechanical and metabolic characteristics - this will be "your Diane." (From CrossFit HQ)


Post time and any needed modifications to comments.

5-9-07 WOD

Complete as many rounds in 20 minutes as you can of:

Walking lunge, carrying 25 pound dumbbells, 10 steps [wmv][mov]

Ring Pull-Ups, 10 reps (2x if jumping)





Technique Review:

Elements of Glute-Ham Developer Sit-ups by Coach Greg Glassman at CrossFit HQ - video [wmv] [mov]

5-8-08 WOD

"Michael"

Three rounds for time of:

Run 800 meters

50 Back Extensions

50 Sit-ups

Video [wmv] [mov]


Potential Substitutions:
Jiu-Jitsu Sit-Ups
Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)
Double-Unders [wmv][mov]

5-7-07 WOD

Straight From CF HQ

For Time

21-18-15-12-9-6- and 3 rep rounds of:

Kettlebell / Dumbbell swing (scale accordingly) [wmv] [mov]

Pull-ups

5-6-07 TGIS

No regular CF workouts on Sunday.

Sundays will be reserved for one of the following:

- Outdoor Activities (swim, walk, bike, hike, boat, climb, rollerblade, skateboard, etc)
- Trying a new sport
- Rest
- Family
- Make up of a missed WOD


REMEMBER: CF Minnesota recommends 3 days on 1 day off. Listen to your body.

5-5-07 WOD Happy Cinco De Mayo

"J.T."

21-15-9 reps of:

Handstand push-ups ( Variations: [wmv] )

Ring dips

Push-ups

For time

5-4-07 WOD

Tabata Interval of 20 seconds of work followed by 10 seconds of rest repeated 8 times per exercise. 1 minute rotation between each.

- Squats
- Push-ups
- Sit-ups
- 20" box jumps
- Thrusters

Each exercise is scored by the weakest number of reps in each of the eight intervals. The score is the total of the scores from the five stations.

5/3/07 WOD

Complete as many rounds in 20 minutes as you can of:

1/2 body weight Push press, 15 reps [wmv] [mov]

Rope climb, 15 foot ascent

Scale as needed.

5/2/07 WOD

"Nancy"

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps



WOD Demo - video [wmv] [mov]

Hooray, Hooray It's the First of May!!! WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull [wmv][mov] 21 Reps

21 Ring dips