3-1-08 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

2-29-08 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

Machines? We don't need no stinkin' machines!

We were designed to run, jump, lift, throw, punch, pull, push, climb and swim. So that's what we do. Pretty simple.




ps- Since it is getting warmer out (thank God!) we are gonna start running outside again. Pack your sweats and a light jacket in your gear bags. Yeah running!

2-28-08 WOD

A creation from CrossFit HQ

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

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.

Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

2-27-08 WOD

For Time:

5 rounds of 5 squats/5 push-ups
400m
5 rounds of 5 burpees/5 knees to elbows
400m
5 rounds of 5 wall balls (20#) / 5 kettlebell sumo deadlifts (35#)
400m
5 rounds of 5 pull-ups/5 box jumps
400m
5 rounds of 5 sit-ups/5 back extensions

2-23-08 WOD

Complete 5 Rounds for time of:

150 jump rope skips
25 box jumps
50 jump taps

2-22-08

Max rounds in 20min.

KB Swings (heavy) 20x
Medicine ball Cleans 20x
Presses 20x
GHD Sit-Ups 20x
Double-Unders 20x

2-21-08 WOD

5 rounds for time

20 Wallball
10 Dumbbell power cleans

2-19-08 WOD

15 Burpees

20 Pull Ups

25 Push Press, 65#

30 Back Squats, 65#

30 Burpees

30 Back Squats, 65#

25 Push Press, 65#

20 Pull Ups

15 Burpees

2-18-08 WOD

Five rounds for time of:

95 pound Sumo Dead Lift High Pull 21 Reps

21 Ring dips

2-16-08 WOD

"Kinda a Linda"

10,9,8,7,6,5,4,3,2,1

Deadlift (1 1/2X bw)
Clean (3/4x bw)
Ring Push-Ups

We need more shirts!

A lot of you have been asking, "Got any CrossFit shirts?". Well, we are gonna run a batch. We want to do something fun, so we are going to leave it to you guys to help select taglines. Some of these we made up, some are from other CrossFit locations.

Pick one of these or send us your own. Winner goes on the shirts and maybe some bumperstickers.

Post your choices here or email us at info@revdefenseandfitness.com


You're not tired, you just think you're tired.
Ain't so bad.
Gym was always my favorite class
There's fit. Then there's CrossFit.
Flat on your back in 20 minutes or less.
Thank you. Come again.
Gym class everyday!
Brutal. In a fun kind of a way.
Ask me about Fran, Mary and Helen.
The cure for the common workout.
:20 is a looong time!
Fran sucks; Angie blows!
Nice Rack.
Namaste Sucka (A CF MINNESOTA FAVORITE!)
It's a GOOD pain!
Burpees, snatches and muscle-ups, OH MY!
3..2..1.. GO..
"It is not all about Jerks and Snatches.. we also have Burpees!"
Push, Pull, Run, Jump, Climb, Lift, Repeat
Uphill In Both Directions
Workout to Exhaustion Collapse in Better Shape
Building Tough Cookies One Batch at a Time
Meet Ya at the Monkey Bars
Dangerous
Do you really wanna know?
Boo!
If you only knew...
Some of the best jerks around!
Take this medicine ball and call me in the morning
Boot camp for your boot camp
Boot cam on crack
Strong like bull.
Crossfit: You Call that Strong??
Crossfit: The Anti-Gym
Crossfit: The Cure for the Common HGH
Crossfit: No, it Doesn't ever get Any Easier
This ain't no 24 hour fitness
Crossfit. The end is near. Be ready.
Come with me if you want to live.
Three rounds for time...
Where the jerks and snatches are.
"Tabata this!"
"What is your limit?"
"Are you fit? Prove it.."
"!"
What's a pec-deck?
"It is not for you, Buttercup!"
"We will Clean, Jerk and Snatch your Ass!"
In Between Purgatory and Hell
No, It Just Feels Like Hell
It's Torture Plain & Simple
Sorry, the Gym Has No Mirrors
This is your grandpa's gym.
Machines? We don't got no stinkin' machines!
Holy sh%t!

Additions
That sucked. I loved it!
Gym class everyday.
Popeye had spinach. I have CrossFit
:20 is a looong time!
Designed by sadists for masochists.
Your inner-athlete wants out!
Ex-slacker
Hard is good.
Creating scarier monsters than Dr. Frankenstein
Phy Ed for grown ups.
Power to the people.
Are you fit?
Some things you just can't fake
What's your time?
What's the WOD?

Intensity

Coach Greg Glassman on intensity.

2-14-08 WOD

HAPPY VALENTINES DAY!

"Daniel"

For Time:

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

Love,

CrossFit MN

2-13-08 WOD

"Helen"

3rds

Row 400
21 Heavy KB Swings
12 Pull-Ups

2-12-08 WOD

Max Rounds in 20 Minutes

20 Medicine Ball Cleans
200m Row

Then Rest 5 min

And Then

Tabata Push Ups

2-11-08 WOD

"Filthy 50"

For time:

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

2-9-08 WOD

"Joshie"

3rds
21 Dumbbell Snatch (R)
21 L Pull-Ups
21 Dumbbell Snatch (L)
21 L Pull-Ups

2-8-08 WOD

Okay Tay-Tay, here it is!


"Fight on Friday"

2-7-08 WOD

"Tabata Gone Bad"

Row for cals
Sumo Deadlift High Pull
Push Press
Wall Ball
Box Jump

2-5-08 WOD

Ten Rounds

10 Kettlebell Swings
5 Pull ups

and/or

Two rounds
500 meter Row
50 Dips

2-4-08 WOD

For time:
95 pound Squat clean, 21 reps
42 Back extensions
95 pound Squat clean, 15 reps
30 Back extensions
95 pound Squat clean, 9 reps
18 Back extensions

Squat Clean... [slide show]

2-2-08 WOD

AM

"Nancy"
Complete 5 Rounds
Overhead Squat 15X
Row 400m



PM

Complete 5 rounds for time of:

12 body weight deadlifts
12 pull-ups
20 Rope Rows

1-31-08 WOD

"Lano"

100 Strict Presses
200 Push-Ups
300 Sit-Ups


or


"Kelly"

5rds for time
Run 400 meters
30 box jump
30 Wall ball shots

1-30-08 WOD

AM Class

"Fran"
21,15,9
Thrusters
Pull-Ups
5 rounds


PM Classes

"Fight Gone Bad"
3rds
Row for cals
Wall Ball
KB Swings
Box Jump
Push Press

1-29-08 WOD

"Nasty Girls"

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

Video: [wmv][mov]

1-28-08 WOD

"Jackie"

1000M Row
50 Thrusters 45lb bar
30 Pull ups

1-26-08 WOD

"Murph"

Row 1600M
100 Pull-Ups
200 Push-Ups
300 Squats
Row 1600M

It's warm today!! You can run if you would like.

1-25-08 WOD

For Time

25 Presses (M75lbs, W 45lbs)
25 Burpees
25 Push Presses
25 Burpees
25 Push Jerks
25 Burpees

(see 9/3/07)

1-24-08 WOD

7 Rounds for Time:

5 Overhead Squats - (M135lb./W95lb.)

5 Muscle-ups

(if you don't have a muscle-up, sub 3 Pullups + 3 Dips per muscle-up)

1-23-08 WOD

3rds for time

50 Heavy Kettlebell Swings
3 Rope Climbs

1-22-08 WOD

10-9-8-6-5-4-3-2-1

Ring dips

KB Swings

Burpee

1-21-08 WOD

Five rounds for time of:

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


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

1-17-08 WOD

The Bear (Modified)

7 Sets of the following:

Power Clean
Front Squat
Push Press
Back Squat
Push Press

5 Rounds

**You may not let go of the bar at anytime during a set or you will go back to zero. You may rest as long as needed between rounds**

1-16-08 WOD

60 sec Each for 3 Rounds
Row (cals)
Jump Rope
Situps

40 sec Each for 3 Rounds
Box Jump
KB Swings
OH Squat

20 sec Each for 3 Rounds
Ring Row
Pushup
Burpee

1-15-08 WOD

"Fractured Fran"

21, 15, 9

Thrusters and pull-ups

3 minute break between sets.

Post times for each set.

1-14-08 WOD

Team Challenge

6 Minutes Per Station - Only 1 partner can work at once

Rowing (cals)
Ring Row
DB Thrusters
Push-Ups

1-10-08 WOD

"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
15 Pull-ups

1-9-08 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull The Sumo Deadlift Highpull
10 one arm hang power snatch ...[wmv]
5 one arm overhead squat

30# is the rx'd weight for men, 20# for women.

Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

1-8-08 WOD

"Broomstick Mile"

With PVC:
25 Back Squats
25 Front Squats
25 Overhead Squats
400m Row
25 Shoulder Press
25 Push Press
25 Push Jerk
400m Row
50 Hang Squat Clean
400m Row
50 Hang Squat Snatched
400m Row

1-7-08 WOD

Max Sets in 20min

20 Heavy Kettlebell Swings
20 Box Jumps
20 Push-Press


Skill Training: Develope your hang power clean, hang squat clean and clean techniques.

1-4-08 WOD

3 Rounds For Time

50 Overhead Lunge Steps (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

12-3-08 WOD

"Michael"

Three rounds for time of:

Row 800 meters
50 Back Extensions
50 Sit-upsVideo [wmv] [mov]

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

Potential Substitutions: Jiu-Jitsu Sit-Ups

Superman (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)

Double-Unders [wmv][mov]

1-2-08 WOD

Complete 5 rounds for time of:

21 thrusters (M:95#/W:75#)
21 pull-ups

Rest two minutes between rounds.

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

11-29-07 WOD

For Time:

1 Arm kettlebell swing 20 reps (10ea)
Turkish Get-ups 8 reps (4ea)
1 Arm kettlebell swing 18 reps (9ea)
Turkish Get-ups 10 reps (5ea)
1 Arm kettlebell swing 16 reps (8ea)
Turkish Get-ups 12 reps (6ea)
1 Arm kettlebell swing 14 reps (7ea)
Turkish Get-ups 14 reps (7ea)
1 Arm kettlebell swing 12 reps (6ea)
Turkish Get-ups 16 reps (8ea)
1 Arm kettlebell swing 10 reps (5ea)
Turkish Get-ups 18 reps (10ea)
1 Arm kettlebell swing 8 reps (4ea)
Turkish Get-ups 20 reps (10ea)

11-27-07 WOD

Max rounds in 20 minutes of:

15 one arm sumo deadlift high pull
10 one arm hang power snatch
5 one arm overhead squat

30# is the rx'd weight for men, 20# for women.

Do not sacrifice form for to get the rx'd weight. Go lighter and do more rounds!

Alternate arms every round. Start the deadlift at mid-shin. The hang power snatch starts at the waist

11-26-07 WOD

"Mary"

Complete as many rounds as possible in twenty minutes of:

5 Handstand Push-ups
10 One legged squats
15 Pull-ups

11-24-07 WOD

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell swings (or 55 pound dumbbell swing) 21x
12 Pull-ups

11-21-07 WOD

"Kinda a Linda"

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

11-20-07 WOD

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

11-19-07 WOD

10-9-8-7-6-5 for time:

Overhead squat (95# goal)
Pullups

11-16-07 WOD

Fran

21,15,9

Thrusters
Pull-Ups

11-15-07 WOD

3 rounds for time:

2,000m row (or 1 mile run)
10 knees to elbows
10 kettlebell swings
10 handstand pushups
10 GHD situps

11-14-07 WOD

21-15-9 for time:

Wall Ball
Pull-up
Hang Power Clean
Ring Push-up
Box jump

11-13-07 WOD

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

1/2 body weight Push press, 15 reps [wmv] [mov]
Pull-Ups, 10 Reps





(see 7-17-07)

11-12-07 WOD

For Time

Row 1000m
50 Double Unders
Row 750M
75 Double Unders
Row 500M
100 Double Unders

11-8-07 WOD

5 rounds for time:

500m row
30 pushups (chest to floor)

After the workout, do 100 Jiu-Jitsu situps for time.

11-7-07 WOD

5 rounds for time:

20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)

11-6-07 WOD

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 (BJJ Black Belt, Judo Black Belt andCrossFit fanatic)

11-5-07 WOD

10-9-8-6-5-4-3-2-1

Ring dips

Sumo deadlift high pull (65# goal)

11-1-07 WOD

50-30-10

Box Jumps
Push Presses
Sit Ups
Med Ball Cleans
KB Swings
Knees to Elbows

10-31-07 WOD HAPPY HALLOWEEN!

250 Jump Rope Skips
40 Wall Ball
10 Turkish Get Ups (ea.)
40 Wall Ball
250 Jump Skips

10-30-07 WOD

21,15,9

135lb Clean
Pull-Ups

For Time

10-29-07 WOD

3 Rounds for time

400m
20 KB Swings Right
20 KB Swings Left
25 Pull-Ups
25 GHD Sit-Ups

10-25-07 WOD

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

10-24-07 WOD

"Tabata Omaplata"

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

- 1 Pood Kettlebell Swings
- Ring Push-ups
- Jiu-Jitsu Sit-ups
- 20" box jumps
- Thrusters

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

10-23-07 WOD

4 Rounds For Time

400m
10 Front Squat
10 Push Jerks
10 Thrusters

Rx: M75lb, W45lb

10-22-07 WOD

Max Rounds In 20min

Kettlebell Swings (heavy) 20x
Medicine Ball Cleans 20x
Sumo Deadlift High-Pull (KB) 20x
GHD Sit-Ups 20x
Double-Unders 20x

10-19-07 WOD

Navy SEAL Lt. Michael Murphy will receive the Congressional Medal of Honor (MOH), our nation's highest honor, on October 22, 2007.


"Murph"

For time:

1 mile run
100 pullups
200 pushups
300 air squats
1 mile run

**This WOD was completed by Lt. Murphy wearing 20# body armor! If you have a weighted vest or body armor, wear it.

10-18-07 WOD

21,15,9

Deadlift (185lbs)
Wallball
Ring Push-Ups
Box Jumps

10-17-07 WOD

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

35 lb. Dumbbell burpee, hang squat clean, thruster
Pull-ups

The dumbbell burpee hang squat clean thruster is a burpee with dumbbells followed by a hang squat clean and then a thruster.
Example of each one on its own:
Burpee [wmv]
Hang Clean [wmv] [mov] [wmv 2]
Thruster [mov][wmv]

Now combine them.

(See 8/1/07)

10-16-07 WOD

For Time

400M
30 Knees to Elbows
50 Overhead Squats
30 Knees to Elbows
400M

10-15-07 WOD

From CF Santa Cruz

3 Rounds for time:

400m Run
21 KBS (Heavy)
Max Rep Back Squat (Gents use 135# and Ladies use 95#)
12 Pull Ups

10-13-07

For Time

400m
21 Thrusters
800M
15 Thrusters
1200M
9 Thrusters
1600m

10-11-07 WOD

3rds For Time

400m
21 KB Swings
12 Pull-Ups

10-10-07 WOD

5 Rounds for time

50 Squats
100 Jump Rope Skips

10-9-07 WOD

Max rounds in 20 minutes

Row 300m
Heavy KB Swings - 7x
Ring Dips - 10x

Blame Mike Malloy at CrossFit San Jose www.crossfitsj.com

10-8-07 WOD

21, 15, 9 reps

For Time

Sumo Deadlift High Pull: Heavy KB
Dumbell Push Press: 35 lbs
Box Jumps

10-6-07 WOD

From HQ

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]

10-4-07 WOD

400m carrying 20lb ball

25 ring dips

25 ring rows Rx is body parallel to ground (may need feet on box if necessary to get parallel)

25 wall ball

3 rounds for time

10-3-07 WOD

"Michael"

3rds For Time

800M

50 GHD Sit-Ups
50 GHD Back Extensions

10-2-07 WOD

"20's"

For Time:

- Squat

- Medicine Ball Push-Ups 20x

- Plate Shakes 20x

- Heavy Kettlebell Swings 20x

- Box Jumps 20x

- Burpees 20x

- GHD Sit-Ups 20x

- Wall Ball 20x

- 20lb Thrusters 20x

- Double-Unders 20x

- Standing Broad Jump 20x

- Back Extensions 20x

* Note: You can't move on to the next exrecise until all 20 reps are completed.

What should I eat?

In order to maximize your results, you need to also take your diet seriously. Some people are fanatical about their workouts, but neglect what they eat. This will never allow you to maximize your results or performance. Others are almost religious about what and when they eat. This will undoubtedly get you results, but it may be hard to live with over the long haul. Rare are the individuals that can maintain a strict diet for a lifetime. This will lead to the infamous "falling off of the wagon."

Our advice is to follow a healthy diet that enables you to optimize not only your workouts, but have the energy to lead a happy healthy life. Unless you are one of the rare individuals with a hyper sense of discipline (or if you are training for an event) we also advise you to set a diet that you can live with for the rest of your life.

Here is a good starting point when setting your diets: http://www.crossfit.com/cf-info/start-diet.html

Remember, we don't look at our diets as a way to drop "that last 10lbs"! Your diet is merely fuel for the machine that is your body!

10-1-07 WOD

"Nancy"

5 rounds for time

400M
95lb Overhead Squat 15x

9-29-07

Max Sets in 20min.

1/2 Bodyweight Push Press (15x)
Pull-Ups (10x)