Warm-up: OHS and snatch review. (7) 3 minute rounds, with 90 seconds rest between rounds of: 3 Power Snatch (95/65) 5 Push-press (95/65) 3 OHS (95/65) Post thoughts and round counts to “comments”.
Archive for November, 2010
This is what we mean when we say clapping with hands above your head, while you’re in the air… Warm-up: (3 x) 30 seconds HS hold 12 Squat High-jumps Kipping practice for those who need it. Deadlift: 5-5-5 “Death by Pull-ups”: Do one pull-up the first minute, two the second, three the third, and so […]
Warm-up: 3 Rounds of Cindy Front Squat: 3-3-3-3-3 Four rounds: 500 M Row Rest precisely 2 minutes between efforts. Each piece should be at 100%. Post thoughts and all times to “comments”.
Warm-up: Running exercises i.e. high knees, butt kicks etc. Snatch: 1-1-1-1-1-1-1 5 rounds: 21 Box-jump 15 Ring-dips 9 HSPU If you cannot do a HSPU, please consider doing a heavy DB strict press instead. I haven’t seen the pike push-up develop enough new HSPUs for people trying to get there so we’re changing the course […]
Warm-up: (in less than 5 minutes) 15-12-9 Reps Box-jump Jumping Jack Toe touch-high reach combo Push-up: 3-3-3-3-3 5 Rounds: 200 M Row 10 Deadlift (225/185) 10 Burpees 10 KTE Post thoughts and times to “comments”.
5 Rounds for time of: 10 Power cleans (115/85) 21 Kettlebell swings (53/35) 40m Shuttle run (4 lengths) Post loads and times to comments Andy M asked a good question yesterday, “how are prescribed weights chosen on workouts?” Here’s how I (Mike) program workouts, please note that everyone programs slightly differently and might start […]
Warm-up: 3 x 10 Skin the cat 10 Box-jumps 10 Pull-ups WOD: 50 Thrusters (135/105) Athletes, please remember a couple very important things as you prepare for this workout. Primarily keep in mind that the thruster is designed to be a follow-through movement, with the hips doing the vast majority of the work, and the […]
CrossFit Total … or … 10 K Run/Row If you are completely unwilling or unable to run a 10 K, please consider rowing a 10 K instead. Post thoughts, times, and totals to “comments”.
CrossFit Total … or … 10 K Run (6.2 M) Good people of CrossFit St. Paul, As we all prepare for the norms of holiday gluttony, it is important to get two challenging, perhaps disliked, but endlessly important workouts logged in our books. We do this so that as we emerge from the snow and […]
Warm-up: 100 Jumping Jacks Log roll (3 Lengths) Broad-jump: 1-1-1-1-1-1-1-1-1-1 AMRAP – 15 Minutes: 7 DL (155/105) 30 Seconds hold a bottom of a squat 30 Seconds hanging L-sit If a hanging L-sit is too much, scale to a hanging tuck, and further still, to a raised leg position will laying on your back. The […]