7-26-08 WOD

Just one of the many reasons we love Liz. 100 unassisted, dead hang, kipping pull-ups in 12 minutes and some "small" rips on her hands, but still smiling!

Max Rounds in 20 Minutes

20 Medicine Ball Cleans

200m Row

Then Rest 3 min and 200 Jump Rope Skips

7-24-08 WOD

BENCHMARK!

Time Trials
(Compare to 6-7-08)

400m Run
500m Row
100 Pull-Ups
100 Push-Ups
100 Sit-Ups

This, along with CF Total, is a key element when gauging your progress and/or weaknesses.

Log your totals somewhere. The proof is in the pudding. The numbers will never lie.

A Blind Hipster!

If anyone happens to see a hipster wearing a neon green spandex outfit with red and yellow shoes aimlessly riding his bike around town tell him I have his glasses......and a pull-up bar with his name on it.

7-23-08 WOD

Ryan Shaughnessy was our very first full-time CrossFit student. Today is his 1 year CrossFit anniversary and his 30th birthday!

We want to thank Ryan for believing in CrossFit and being the most dedicated CrossFit athlete we have!

Happy birthday buddy!


"Shaughnessy's big 3-0"

30 reps each of Ryan's favorites:
Kettlebell Presses (ea arm)
Sprints
Broad Jumps
Double-Unders
Wall Ball
Row (cals)
Burpees
Back Extensions
Sit-Ups

7-22-08 WOD

"Nasty Girls"

3 rounds for time of:

50 Squats

7 Muscle-ups (35 Pull-Ups/35 Dips)

135 pound Hang power cleans, 10 reps

Video: [wmv][mov]

7-21-08 WOD

"Jackie"

1000M Row
50 Thrusters (45#)
30 Pull-Ups

7-17-08 WOD

"Tabata"

Pull-Ups
Push-Ups
Row
Squats
Sit-Ups


or

75 Hang Snatch (75#m/45#w)...[wmv][mov]

"Be impressed by intensity, not volume." Coach Greg Glassman

7-16-08 WOD

21,15,9

400M
DB Thrusters
Burpees
800M
DB Thrusters
Burpees
1200M
DB Thrusters
Burpees

7-15-08 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)

7-14-08 WOD

Five rounds for time of:

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

7-12-08 WOD

"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

7-11-08 WOD

Everyone worked very hard this week and turned in some great workouts despite the heat!

Today pick one skill and work on it. Trouble kipping? Wanna work the snatch? Clean and jerk? Row? Whatever you want. Work on it.

Or

Make up any workout from the last 4 days....this includes the tire workout from Wednesday.

7-10-08 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

7-8-08 WOD

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

Burpee Hang Squat Clean Thrusters
Pull-Ups

7-7-08 WOD

400m
21,18,15,12,9,6,3
One Arm KB Swings
Pull-Ups
400m

7-3-08 WOD

Happy 4th of July suckas! Love, the 12:00 crew

"Fight Gone Bad"

5rds

7-2-08 WOD

10 100m Sprints

7-1-08 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**

6-30-08 WOD

"Michael"

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

Lose 50lbs and get a free t-shirt....

...and probably some smaller pants. Great job Jon! Keep up the hardwork. You're almost there!

Is this functional fitness?

Post your comments. K-Ped has one on order.

6-27-08 WOD

"Team Challenge"

Teams of two.
5 Minutes Per Station - Only 1 partner can work at once

Rowing (cals)
Abmat Sit-Ups
Wall Ball
MB Throws
Push-Ups
400m (Both run and average the times)

6-26-08 WOD

50-30-10

Box Jumps
Double Unders
Sit Ups
Med Ball Cleans
KB Swings
Knees to Elbows

6-25-08 WOD

400m
21 Dumbbell Thrusters
21 Pull-Ups
400m
15 Dumbbell Thrusters
15 Pull-Ups
400m
9 Dumbbell Thrusters
9 Pull-Ups

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

6-24-08 WOD

1,000M Row
50 KB Clean and Press
30 Pull-Ups

6-23-08 WOD

5rds

10 Bodyweight Deadlifts
10 Pull-Ups
10 Ring Rows

6-20-08 WOD

"Team Challenge"

3rds
400m
Overhead Squat 40x
Pull-Ups 50x
Box Jumps 60X
Double-Unders 70x

6-19-08 WOD

As a special lunchtime treat today K-Ped came in to see us. Not to workout mind you...just to hang out and antagonize the crew while they worked. After everyone was done with their workout Charlie asked me, "Can me and K-Ped take the tire out?". I said sure. 10 minutes later I looked outside and this is what I saw. Moral of the story: K-Ped is an instigator.

Seven rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 Pull-ups

6-18-08 WOD

Straight from HQ

7 Rounds

21 Strict Presses (75/55#)
21 Back Extensions

6-17-08 WOD

Those that have Kipping pull-ups down, are you ready to try Butterfly pull-ups? Watch your chin!

50 Abmat sit-ups
50 double unders (200 skips)
50 Abmat sit-ups
50 walking lunge steps
50 Abmat sit-ups
50 pull-ups (100 jumping)
50 Abmat sit-ups

6-16-08 WOD

5 rounds for time:
20 wallball shots (20# goal)
10 dumbell power cleans (50% bodyweight goal)

Then
800M for time

6-14-08 WOD

Hooray! Hooray! It's Kettlebell Day!

2 Rounds:

1 minute each arm. 4 minutes total:
Clean and Press with Squat

2 minutes:
Plank Rows

100 Twists

6-13-08 WOD

I saw this and the first thing that came to mind was the 80's horror movie "Maximum Overdrive" http://www.imdb.com/title/tt0091499/ and its killer semi's.





Those of us that grew up in the 80's will remember this masterfull film and the classic AC/DC soundtrack "Who Made Who"

Luckily Josh and E-Train are CrossFit and were able to out run this rig.



"Team Broomstick Mile"

25 Back Squats
25 Front Squats
25 Overhead Squats
400m
25 Press
25 Push Press
25 Push Jerks
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400M

400M runs are done as a team. The pace will be set by the slowest team member. It's in your interest to encourage your teammates!

6-11-08 WOD

3rds

One minute on One minute off

Row (cals)
Wall Ball
Heavy KB Swing (55m/44w)
Ring Push-Ups
Sumo DL Highpull (70m/53w)

2 minute break between rounds

6-10-08 WOD

12- thrusters, 12 cleans, run 400
08- thrusters, 08 cleans, run 400
04- thrusters, 04 cleans, run 400
Men use 135#, women use 95#


This should be cool. Compliments of CrossFit North Santa Cruz http://crossfitnsc.com/

6-9-08 WOD

Team Challenge

Teams of Two

1600M
200 Throws
150 Medicine Ball Cleans
100 Wallball

One medicine ball per team of two.

6-7-08 WOD

Complete each of the following exercises individually for time.
Rest no more than 3 minutes between exercises. They may be done in any order.

Row 500m
Run 800m
100 pull-ups
100 push-ups
100 Abmat sit-ups

6-6-08 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

6-5-08 WOD

"Helen"

3rds
400m
21 Heavy KB swings
12 Pull-Ups

6-4-08 WOD

5 rds of 5 squats and 5 push-ups
400m
5rds 5 burpees and 5 knees to elbows
400m
5rds 5 wall ball and 5 kettlebell sumo deadlift high pulls (53#m/35#w)
400m
5 rds 5 pull-ups and 5 box jumps
400m
5 rds 5 sit-ups and 5 back extensions (or superman)

6-2-08 WOD

Run 1 mile

Two minutes of each:
Row (Cals)
30 pound Dumbbell thrusters
20 pound Medicine ball cleans
Double-unders
Pull-ups

Score is time and total reps (cals for row)

5-31-08 WOD

Slim



21,18,15,9,6,3

185lb Deadlift
Push Jerk
Jump Tap 1' above max reach

5-29-08 WOD

"Murph"
1600M
100 Pull-Ups
200 Push-Up
300 Squat
1600M

If you get rained out:

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

5-28-08 WOD

5 Rounds For Time

25M Kettlebell Bear Walk
25 Overhead Walking Lunges (ea. leg) [wmv][mov]
25 One Arm Swings (ea. arm)

5-27-08 WOD

"Team Challenge"

1600m
100 Pull-Ups
100 Sit-Ups
100 Push-Ups
100 KB Swings
100 Box Jumps

THEN
Both Partners
800M

CLOSED MEMORIAL DAY

We will be closed on Monday May 26th in observance of Memorial Day.

All of us at CF Minnesota hope you and your family have a safe and fun holiday. Take the day off!

See you on Tuesday

5-24-08 WOD

6:30am and 6:00pm students caught passing notes.

Now at 8 Kipping Pull-Ups in a row and counting as of Friday 5/23!

Max Rounds in 20minutes

20 Heavy KB Swings (75/53)

20 Box Jumps

20 Pull-Ups

20 Push Press (45/35)

5-23-08 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]

5-22-08 WOD

Hand cramp!

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

5-21-08 WOD

"Michael"

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

5-20-08 WOD

Hooray, Hooray! It's Kettlebell Day!!

3rds

4 minutes each round. Switch arms/legs every minute.

Pistols
30 second rest
One Arm Swings
30 second rest
Clean and press

5-19-08 WOD

8rds
200m Row HARD
35 Double-Unders (or 175 skips)
Rest 1 min between rounds
Score each round

THEN

Tabata Push-Ups

5-16-08 WOD

This is your Grandpa's gym. Old school.

4rds

100M Farmers Walk (M75lb, W45lb)
20 One Arm DB or Kettlebell Snatches (10ea. arm M30lb, W15lb)
25 Pull-Ups
30 GHD Back Extensions

What's for dinner?

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!

5-15-08 WOD

And you think your job is tough. CrossFitter and professional MMA fighter Jeremy "The Landlord" Lang.

3 rounds for time:

2,000m row (or 1 mile run)

10 knees to elbows

10 Heavy kettlebell swings

10 Heavy push press (115#)

10 GHD situps

5-14-08 WOD

They're baaaaack!

"Badger"

3 rounds for time
30 Squat Cleans (95#/65#)
30 Pull-ups
800M

5-13-08 WOD

"Fran"

21,15,9
Thrusters (95/65)
Pull-Ups

The only real way to put a 2:05 "Fran" in perspective is to do it.

"Fran" by Speal in 2:05 - video [wmv] [mov]

THEN:

Rest 2:00
500m Row
100 Abmat Sit-Ups

5-12-08 WOD

AM

"Nancy"
5rds
400M
Overhead Squat (95#/65)




PM

"Chelsea"
5 Pull-Ups
10 Push-Ups
15 Squats
Each minute on the minute for 30mins. If you are unable to complete a round in less than a minute, count how many you did do in less than a minute and keep going for 30mins. You will have two totals then: Rounds in under a minute (Rx) and Total Rounds.

or

"Mary"
5 Handstand Push-Ups
10 1-Legged Squats
15 Pull-Ups
Max rounds in 20mins.

Lano

Frickin' Lano.

5-9-08 WOD

Okay, so our good friend BillRod from CF Iowa warned me about this one. I also should have known she'd be trouble when I found out she grew up with Lano.

Liz is the first person who has ever asked me why I don't take pictures of the 6:30am class. The reason I don't take pictures is because I know better than to pull a camera out at 6:00am in front of a group of women. They all ran for the hills when they saw it today....except one!

Great job on your first week ladies!




40 GHD or Abmat situps, 40 DL, run 400

30 GHD or Abmat situps, 30 DL, run 400

20 GHD or Abmat situps, 20 DL, run 400

10 GHD or Abmat situps, 10 DL, run 400

(Men use 135# women use 95#)

5-8-08 WOD

"Helen"

3rds

400m
Heavy KB Swing 21x
Pull-Ups 21x

5-7-08 WOD

"Fight Gone Bad"

3 or 5 rds

Push Press
Row (cals)
Wall Ball
Box Jumps
Sumo Deadlift High Pull

5-6-08 WOD

"Elizabeth"

21,15,9

Clean (135# Rx)
Ring Dips

5-5-08 WOD Happy Cinco De Mayo!

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks

5-3-08 WOD

"Team Broomstick Mile"

25 Back Squats
25 Front Squats
25 Overhead Squats
400m
25 Press
25 Push Press
25 Push Jerks
400m
50 Hang Squat Clean
400m
50 Hang Snatch
400M


400M runs are done as a team. The pace will be set by the slowest team member. It's in your interest to encourage your teammates!

5-2-08 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

5-1-08 WOD

"You've got to ask yourself one question: 'Do I feel lucky'?"

Flip a coin to decide whether you are doing high or low reps for each exercise. Flip for each exercise individually.

Heads high. Tails low.

Run (800/400)
Squats (50/30)
Pull-ups (50/30)
Box Jumps (50/30)
Wall Ball (50/30)
Push Press (50/30)
Hang Power Clean - Light (50/30)
Walking Lunges (50/30)
Double Unders (50/30)

and finally....

Burpees (50/0)


Who will dare double or nothing on burpees?

4-30-08 WOD

CrossFit makes somebody happy.

200m Sprint for time
8 rounds Tabata Sit Ups (Ab Mat anchor with db's if needed)
200m Sprint for time
8 rounds Tabata Knees to Elbows (elbows straight, strict and controlled)
200m Sprint for time
8 rounds Tabata Thrusters (15#/25#)
200m Sprint for time

Score Tabata total and individual 200m times.

4-29-08 Challenge and WOD

Last round of the Midwest CrossFit Challenge

Run 4k




WOD

400m
21-18-15-12-9-6- and 3 rep rounds of:
Kettlebell / Dumbbell swing (Each Arm)
Pull-ups
400m

4-28-08 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]

Midwest Challenge Part II

For those participating in the secnd half of our version of the Midwest CrossFit Challenge http://www.midwestcrossfitchallenge.blogspot.com/


Friday 4-25-08
"Hopper" Style WOD

Saturday 4-26-08
4K Run

4-24-08 WOD

21,15,9

Row (calories) [wmv][mov]
Kettlebell swings (M:53#/W:35#)
MB Cleans
Pull-Up

4-23-08 WOD

For time:

Run 800 meters
Deadlift 75 pounds, 30X
Run 800 meters
Hang squat clean 75 pounds, 30X
Run 800 meters
Front squat 75 pounds, 30X
Run 800 meters
Push jerk 75 pounds, 30X [wmv] [mov]

4-22-08 WOD

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

4-21-08 WOD

The other day my 6 year old asked me, "Who is the strongest man in the world?". I don't know if he is really the strongest man in the world, but Greg Amundson from CrossFit Santa Cruz popped into my head right away as someone with awesome functional strength to show him. I showed him a picture of Greg and he said, "Oh ya. That guy looks strong."

As far as functional strength goes, Greg is pretty damn strong.

From CrossFit North Santa Cruz http://www.crossfitnsc.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

4-19-08 - Painstorm Day 4

Out of all of our CrossFitters, only one person completed all 4days of Painstorm in a row. Way to go Sally!

21-18-15-12-9-6-3 of the following:

SDHP (95/65#)
Push Jerk (45/35#)
Back Extensions
Box Jumps
Wall Balls (20/16#)
Knees to Elbows
Double Unders
(If you cannot do DU, sub 105,90,75,60,45,30,15 singles)

4-18-08 WOD - Painstorm Day 3

"Griptastic"

PAINSTORM CONTINUES

400 M Run
50 KS Right hand
50 KS Left hand
400 M Run
50 KB Snatch Right hand
50 KB Snatch Left hand
400 M Run
50 KB Clean & Press Right hand
50 KB Clean & Press Left hand
400 M Run
50 KS both hands
50 TGU (turkish get ups)
400 M Run

4-17-08 WOD - Painstorm Day 2

"CrossFit Central Scotland"
http://crossfitcentralscotland.blogspot.com/


100 M Run

50 Burpees

200 M Run

100 Push press

300 M Run

150 Lunges

400 M Run

200 Squats

300 M Run

150 Lunges

200 M Run

100 Push press

100 M Run

50 Burpees

4-16-08 WOD - Painstorm Day 1

Who's to blame for the idea of Painstorm this week? BillRod - aka "Game Time"! Don't get too mad. He does live in Iowa after all.


"Pick Your Poison"

At each level pick one exercise and do the number of reps required.

For Time:

Sprint 200 M or 20 Double Unders

20 MB Clean Thrusters - or 40 Wall Balls

20 Clapping Push-ups or 40 Burpees

Run 400 M or 40 Double Unders

10 Bear Complex (Power Clean, Front Squat, Push Press/Jerk, Back Squat, Push Press/Jerk at 65# men/45# women)

5 Muscle ups or 25 Pull ups and 25 Dips

Run 600 M or 60 Double Unders

15 HSPU or 40 Shoulder Press @ 50% Body Weight

20 Pistols (10 each leg) or 30 Broad Jumps for Distance

Row 600 M or 60 Double Unders

30 Knees to Elbows or 75 Sit ups

15 Clapping (aka flying) Pull ups or 40 Kipping Pull ups

Run 400 M or 40 Double Unders

15 L-Pull ups or 25 Kipping and 25 Leg raises

20 Floor Wipers or 50 Hanging knee tucks

Row 250M or 20 Double Unders

30 185lbs. Snatch Grip Deadlift or 45 185lbs. Clean Grip (Standard) Deadlift (115#women)

Farmer's Walk 50M or Bear Walk 100M

4-15-08 WOD

3 Rounds for time

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

4-14-08 WOD

Max rounds in 20 minutes:

7 med ball cleans
14 med ball squats
22 med ball push-ups (11ea)
200 meter med ball run

Painstorm is coming!

Our friend BillRod at CrossFit IOWA was hyping how much "fun" Painstorm was last week. Knowing how much you all love to have fun we are gonna do it! Painstorm starts this Wednesday!

Eat your Wheaties

4-12-08 WOD

Team Challenge

"Tabata"

Push-Ups
Sit-Ups
Row (cals)
Box Jumps
KB Swings
Thrusters
Squat
MB Clean
Pull-Ups

Teams of two. Each team must complete a typical Tabata series of 5 exercises, 8rds ea. Partners may only share 2 exercises in common. Individual scores are combined to form a team score.

What is CrossFit?

A nice video produced by CrossFit North

4-10-08 WOD

5 Rounds For Time

21 Sumo Deadlift High Pulls

21 Ring Dips

4-9-08 WOD

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

Power Cleans, 95#
Pull Ups
Knees-to-Elbows

4-8-08 WOD

Five rounds for time of:

50 Squats

30 Pull-ups

15 Handstand push-ups

Sub in strict seated presses fro HSPU if required.

"The ability to explosively and powerfully open the hip joint is necessary and nearly sufficient for elite atheticism. 'Necessary' in the sense that we know of no elite athletes who lack this ability. 'Nearly sufficient' in the sense that anyone who develops this capacity will then quickly learn to run, jump, throw, punch, kick, & sprint like a demon."--Greg Glassman

4-7-08 WOD

People have asked, "Where do the WOD names come from?"

All male workouts are "heroes" as determined by CrossFit HQ

"Michael"
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005
Run 800 meters
50 Back Extensions
50 Sit-ups
3 Rounds For Time

Midwest Challenge

For those participating in our version of the Midwest Challenge http://www.midwestcrossfitchallenge.blogspot.com/

Friday 4-4-08
Benchmark Workout

"Nancy"
5rds
400m
OHS 95# 15x



Saturday 4-5-08
CrossFit Total




NEXT UP:
Friday 4-25-08
"Hopper" Style WOD

Saturday 4-26-08
4K Run

4-4-08 WOD

CrossFitter and Camarillo Jiu-Jitsu fighter Brock Larson

3 Rounds For Time

50 Overhead Walking Lunges (PVC)
50 Wall Ball
50 Ring Push-Ups
50 Flutter Kicks (4 count)

4-3-08 WOD

Complete each of the following exercises individually for time. Rest no more than five minutes between exercises.

Row 500m
Run 800m
100 pull-ups
100 push-ups
100 Abmat sit-ups

4-2-08 WOD

A week into CF and Jim is already disputing posted times. Great first week Jim!

Max rounds in 30 minutes of:

Run 200M

20 KB Swings

20 Abmat Sit ups

10 Pull-Ups

4-1-08 WOD

"Broomstick Mile"

With PVC:

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