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

10-22-08 WOD

7rds

21 Shoulder Press (75#/45#)
21 Back extensions

10-21-08 WOD

21 Overhead Squat
20 Pull-Ups
19 Burpees
18 Overhead Squats
17 Pull-Ups
16 Burpees
Continue with ( 15, 14, 13….3,2,1)

I first saw this rep sequence at CrossFit Central www.crossfitcentral.com

What a great site! Check them out.

10-20-08 WOD

4rds
:60 each
One Arm KB Swings
KB Cleans
Pistols
:30 rest between rounds

10-15-08 WOD

"Michael"

3rds
800m
50 GHD Sit-Ups
50 GHD Back Exntensions

CrossFitMN and the Minnesota Wild

We are fortunate enough to have Brent Burns from the Minnesota Wild train with us during the offseason. Brent is not only a star in the NHL but a great guy and very hard worker.

Here is a cool video done by FSN North about Brent's training.

10-13-08 WOD

Army Ranger, firefighter, husband, dad and all around great guy, Brandon Lighter has left to pursue a career in federal law enforcement. He will now call Virginia home. We already miss you buddy!

Max Rds 20 minutes

Hang Clean 135lbs 12x

Ring Dips 15x

10-10-08 WOD

"Erin"

Five rounds for time of:
40 pound Dumbbells split clean, 15 reps
21 Pull-ups
Dumbbell split clean - video [wmv] [mov]

10-9-08 WOD

Five rounds for time of:
135 pound Deadlift, 15 reps
Run 400 meters
15 GHD Sit-ups

10-8-08 WOD

"The Bear"

Hang Power Clean

Front Squat

Push Press

Back Squat

Push Press

10-7-08 WOD

Van, Mark Rippetoe and Michael at the CrossFit Barbell Certification in Milwaukee.

Barbell Positioning, Mark Rippetoe ...[wmv][mov]


"Time Trials"
5rds
Row 500m

10-6-08 WOD

45 kipping pull-ups in a row. Yes, 45! Actually 45, drop down grab some chalk and hammer out the last 5 for 50 dead hang kipping pull-ups in one minute and :28. Krystal is sooo close to her first that I am willing to bet it will happen this week! If there is anyone to ask for pull-up advice it is Aaron. I'll say it again, 45.


"Tabata"
Push-Ups
Row (cals)
Sit-Ups
Push Press
Pull-Ups

10-3-08 WOD

Good Morning!


Good Behavior


"Team Challenge"
1600m
20 Cal Row
30 Burpee
40 Pull-Ups
50 MB Clean
60 Wall Ball
70 Push Press
80 Box Jumps
90 Push-Ups
100 Sit-Ups

Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

"Daniel"

For Time:

50 Pull-ups
400m
95 pound Thruster, 21 reps
800m
95 pound Thruster, 21 reps
400m
50 Pull-ups

10-1-08 WOD

4rds
21 One Arm KB Swings
15 Pull-Ups
9 Ring Dips
Run 200m