For time in groups of 2: 800m Run 50 Pullups 100 Kettlebell swings (53/36) 150 Box jumps (24/20) 100 Kettlebell swings 50 Pullups 800m Run Post times to comments.
Archive for May, 2010
Saturday 052210 – Team WOD
Friday, May 21st, 2010Friday 052110 – Power Cleans
Thursday, May 20th, 2010Power clean 5×3, then: Power Clean ladder at 75% of your 3×5 Weight: 1 the first minute, 2 the second minute, and so on until you can’t complete the designated number of reps in a minute.
Thursday 052010 – Push Press
Wednesday, May 19th, 2010Push press 2-2-2-2-2, then: 21, 18, 15, 12, 9, 6, 3 thrusters (45#/33#) for time. Row 200m at the start, finish, and between sets. Post loads and times to comments.
Wednesday 051910 – Annie
Tuesday, May 18th, 2010Back squat 1-1-1-1-1, then: 50-40-30-20-10 reps of: Double unders Situps Find your one-rep max around the 3rd work set, and finish the sets at 90% of that max. Lifters can utilize the high-bar or low-bar version if they have a strong preference for a version; if you aren’t sure which lift you’re stronger in [...]
CrossFit St Paul Bootcamp!
Tuesday, May 18th, 2010CFSP bootcamp is for people looking for fast results in a 6-week program. Workouts are short, intense, and fun, and can be scaled to any individual’s physical abilities. CFSP bootcamps use the CrossFit methodology of constantly varied functional movements performed at high intensity to quickly build strength and endurance while promoting fat loss. This class focuses [...]
Tuesday 051810 – Running
Monday, May 17th, 2010Turkish get-ups, perform 2 reps with each arm for 3-5 sets, working up to a moderately heavy load, then: 5 x 400m Runs; rest approximately 3 minutes between runs. Post times for each run to comments. Due to timing issues we’ll do the standard 400m route at CFSP, which won’t be a true 400 due [...]
Monday 051710 – Karen
Sunday, May 16th, 2010Weighted pushups 5-5-5-5-5, then: 150 Wallball shots for time (20#/14#) MDA’s primer on improving Thoracic Spine Mobility. MDA’s primer on improving Wrist and Ankle Mobility.
Sunday 051610 – KB Swings
Saturday, May 15th, 2010Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes): Mon/Wed/Fri @ 9am, starts May 17 - 2 SPOTS LEFT Mon/Wed/Fri @ 6pm, starts May 24 – 4 SPOTS LEFT Click here for details. As many rounds as you can do in 20 minutes of: 5 Pullups 10 Kettlebell swings (53#/36#) 15 Steps walking [...]
Saturday 051510 – Group Back Squat WOD!
Friday, May 14th, 2010Scheduling Reminder – Muscle-up skill session @ 9am, Intro workout for those interested in trying CrossFit @ 10am. Upcoming Fundamentals Classes (6 small group classes plus 2 weeks of unlimited group classes): Mon/Wed/Fri @ 9am, starts May 17 - 2 SPOTS LEFT Mon/Wed/Fri @ 6pm, starts May 24 – 4 SPOTS LEFT Click here for details. In groups [...]
Friday 051410 – Jerk
Thursday, May 13th, 2010Free workout for those interested in trying CrossFit is Saturday @ 10am. We’re starting a new weekly Focus Session Saturdays @ 9am, starting this Saturday, where we’ll pick one skill each week to work on outside of the confines of regular class. This week’s Focus Session is the Muscle Up. Watch this clean & jerk [...]