Monday – 042114 – Hang Cleans, Jerk, Run…

April 20th, 2014 by tkquinn


It’s not so hard, just do this…

For Load:

clean +
hang clean +
jerk

2 rounds for time:

4 hang cleans
1 jerk
3 hang cleans
1 jerk
2 hang cleans
1 jerk
1 hang clean
1 jerk
800 M run

(135/93)

Mobility:

Rotator cuff strengthening

Post thoughts and times to “comments”.  

Sunday – 042014 – Happy Easter!

April 19th, 2014 by tkquinn
...


Pre-WOD Mobility:

Banded Wrist Stretch

For 15 minutes:

HS Walk Practice

30-20-10 reps for time:

KB Swings (72/53)
HSPU

Reminder! There will be no evening classes at CrossFit Minneapolis due to the Easter holiday. The class schedule at CrossFit St. Paul has not changed, however. 

Post thoughts and times to “comments”.  

Saturday – 041914 – Power Cleans…

April 18th, 2014 by tkquinn


Our very own Zach Krych doing 30 C&J at 303 lbs.

Pre-WOD mobility:

Tricep smashing

Power Clean:

Heavy 2

30 reps for time:

Power clean (225/163)

Post thoughts and times to “comments”.

Friday – 041814 – Every movement you’ve ever heard of…

April 17th, 2014 by tkquinn
Dyl spice. The spiciest spice.

Dyl spice. The spiciest spice.


Front squat:

3-3-3-3

For maximum reps:

1 minute – rowing (calories)
1 minute – double-unders
1 minute – WB shots (20/14)
1 minute – KB swings (53/35)
1 minute – box jumps (24/20)
1 minute – thrusters (45/33)
1 minute – TTB
1 minute – burpees
1 minute – OH walking lunges (45/30)
1 minute – rowing (calories)

There is no rest between movements.

Post thoughts and reps completed to “comments”.  

Thursday – 041714 – Push Press, Run, Row, Shoulder to OH…

April 16th, 2014 by tkquinn
Clearing the bar...

Clearing the bar…


Mobility:

Banded shoulder stretch

Push press:

3-3-3-3-3

4 rounds for time:

200 M run
150 M row
5 shoulder to OH (185/123)

Post thoughts and times to “comments”.  

Wednesday – 041614 – TTB, Deadlift…

April 15th, 2014 by tkquinn


woah…

15 minutes:

TTB practice

For time:

30 TTB
7 deadlift (315/223)
20 TTB
6 deadlift (315/223)
10 TTB
5 (315/223)

Mobility:

Lumbar smashing

Post thoughts and times to “comments”.  

Tuesday – 041514 – Power Snatch, Box Jumps, Pull-ups…

April 14th, 2014 by tkquinn
...


Power Snatch (from hip):

2-2-2-2

AMRAP – 7 minutes:

3 hang power snatches (135/93)
6 box jumps (24/20)
9 pull-ups

Mobility:

Rotator cuff strengthening

Post thoughts and rounds completed to “comments”.  

Monday – 041414 – Back Squat, Run, Air Squat, Burpees…

April 13th, 2014 by tkquinn
...


Pre-WOD mobility:

Hip Grinder

Back squat:

1 x 4
1 x 3
1 x 2

For time:

400 M run

5 rounds:
10 burpees
25 air squats

400 M run

There is a single 400 M run buy in and a single 400 M run buy out on this workout.

Post thoughts and times to “comments”. 

Sunday – 041314 – Deadlift, Double-unders, Snatch…

April 12th, 2014 by tkquinn
Jonny N...

Jonny N…


Deadlift:

1 x 3

Against a 12 minute clock:

1 minute – double-unders
1 minute – DB snatch
2 minutes – double-unders
2 minutes – DB snatch
3 minutes – double-unders
3 minutes – DB snatch

(50/35)

Mobility:

Thoracic smashing

Post thoughts and reps completed to “comments”.  

Saturday – 041214 – Clean, Front Squat, Box Jumps…

April 11th, 2014 by tkquinn
Community...

Community…


Pre-WOD Mobility

Tricep Smashing

Clean:

Heavy 3

For time:

30 front squats (225/163)
EMOM – 3 box jumps (32/28)
… then …
60 C2B pull-ups
EMOM – 1 clean (225/163)

Post thoughts and times to “comments”.