Happy New Year!

We will be closed on Monday New Years Eve and Tuesday New Years Day.

We will back to our regular schedule on Wednesday.

We hope everyone has a great New Year. Be safe!!!

12-27-07 WOD

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

95 pound Deadlift [wmv][mov]
95 pound Hang power clean [wmv] [mov]
95 pound Front squat [wmv][mov]
95 pound Push jerk [wmv] [mov]

12-26-07 WOD

"Angie"

100 reps each of:

Pull-Ups
Push-Ups
Squats
Sit-Ups

Merry Christmas!!!

We will be closed Christmas Eve and Christmas Day.

Merry Christmas from all of us at Revolution Defense and Fitness, Guerrilla Jiu-Jitsu and CrossFitMN!

12-18-07 WOD

Five rounds for time of:

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

12-17-07 WOD

3 Rounds of one minute on and one minute off:

Row (for Calories)
Wall Ball (M20# and W14#)
SDHP (M75# W55#)
Box Jump
Push Press (M75# W55#)
Rest one extra minute between rounds.

*Row for one minute and then rest for one minute, then wall ball for one minute and rest for one minute, then SDHP for one minute and rest for one minute, etc.

12-13-07 WOD

21,18,15,12,9,6,3

Heavy KB Swings
Pull-Ups

12-12-07 WOD

Six Rounds

Max reps each round of:

1 Minute Clean and Jerk
1 Minute Burpees
1 Minute Rest

12-11-07 WOD

Tabata

KB Swings
Box Jumps
Burpees
Push-Ups
Sit-Ups
Thrusters
Squats

12-10-07 WOD

"Christine"

Complete three rounds for time of:

Row 500m
12 bodweight deadlifts
21 box jumps (20")

12-7-07 WOD

5 rounds for time

400m Row
21 Thrusters (75lbs)
21 SDHP (75lbs)

12-6-07 WOD

21, 15, 9

135lb Cleans
Pull-ups

12-4-07 WOD

"Cindy"

Complete as many rounds as you can in 20 minutes of:
5 pull-ups
10 push-ups
15 squats

CrossFitMN Athlete Results

The following CrossFitMN Athletes competed in the Midwest Submission Hunt on 12/1:

Teen Gi – Evan "Powder" Smith (2nd)
Men’s Gi White Belt Featherweight – Taylor Smith (2nd)
Teens No Gi – Evan "Powder" Smith (2nd)
Women’s Blue Belt – Michelle "Fish n Chips" Dickinson (1st)
Blue Belt Light Heavyweight – Tony "Meathead" Lano (2nd)
Men’s No Gi Novice Featherweight – Taylor Smith (1st), Evan "Powder" Smith (2nd)
Men’s No Gi White Belt Welterweight – Tim Blackstone (1st)
Men’s No Gi Blue Belt Middleweight – Luke "Mathematics" Imes (1st)

All are members of Camarillo Jiu-Jitsu. Full team results: http://www.revdefenseandfitness.com/news.htm

12-3-07 WOD

3 rds for time:

400m Row
21 Kettlebell Swings
21 GHD Sit-Ups
21 GHD Extensions