Announcements/Upcoming Events
Memorial Day Murph - Join us on Monday, May 27 at 10am to honor the fallen by performing the classic hero WOD Murph, followed by a potluck bbq. Click here to RSVP.
CrossFit St Paul Bootcamp - Our popular Indoor/Outdoor Bootcamp program is back starting June 5! Classes meet Wed/Fri/Mon for 6 weeks, at 6am or 5:30pm. Click here for details and to register.
Running Seminar – Improve your running with 7 time National Champion Katie Mcgregor in this one-day seminar geared towards teaching efficient running technique and preparation for races, June 15 from 11am-3pm at CrossFit St Louis Park. Click here for details and to register.
Olympic Lifting and Squat Seminar – Zach and Sara Krych are back with their popular and effective seminar, June 29 from 10am-4pm at CrossFit St Louis Park! Click here to register.
Our Sister Affiliates
Mike M. en route to a snatch PR...
Warm-up:
25 BB Step-ups (45/33)
25 BB Push Press (45/33)
10 Lengths: Tall Skip
Front Squat:
3-3-3-3-3
20 Rounds for time, in teams of 2:
200 M Row – alternating teammates on a single ergometer
(10 Rounds each)
Post thoughts and times to “comments”.
Good crew at the 5.30
Front Squat x3 185-205-215-225 .. rounded back a bit on the 225
WOD: 13:54 – led until final round. lost by a second.. I’d like to blame it on many things, but my wod MO is to fade at the end and that’s what happened. Congrats Brad and Rob. Nice rowing with you, Mike.
225-245-265-275F-275F back and hammy’s tight from yesterday. WOD: 13:19 with Jesse, both of us kept it right around a 1:30-1:34 pace.
185×5 and 16:16 (I think ?) with Markese. He had the Chuck Taylors going and I wasted a bunch of time getting in and out of the erg machine. Sorry Markese. When I was leaving, there was a question about the validity of the early morning crew’s times. The people demand to know the truth about your pro-5:30 and 6:30 agenda, Andrea.
Way to go morning crew! Your rogue coach set up teams with two rowing machines, which apparently cut 5 or 6 minutes off the time if each team used only one erg per the programming (doh!). You won’t be able to compare your times against the remaining classes but the intent for speed and team building was ever present!
Fun time with the 11am crew! Almost stayed home when I saw rowing, but I’m glad I sucked it up!
FS @ 93 for 2, then dropped down to 83 to save my form. WOD 20:50 ish. Thanks for working with me Marilyn.
I’m really starting to feel this Paleo thing. How’s it going for the rest of ya?
225 for the 5×3 front squat.
Aaron I think we did the rowing part in 17:17, but great job anyway!!!
I’m just glad that we had a coach (Sho Nuff), that doesn’t cut corners and explains the workouts correctly !!!
Hey Jon, top time was 15:23.
Metcon first for some reason. Curious why my class did this??? 16:16 wod with Ryan.
F. Squats were awful after wod. 135-185-225-245-245 than tq told me I was weak so I went back and hit 275 and 2 reps at 295. I blame the metcon first for procrastinating my x3 f. Squat pr at 295. 
worked up to 205, need to work on keeping that back tight and chest up, it got ugly
Great faceoff with Carmen against John and Holly! Great 6:30 guys!
Chris Powers and I put together a 15:40, but I see it wasn’t good enough. I would blame Chris but he pretty much carried the team.
Up to 235 on the front squat.
From rural Michigan – FS 185-195-195-205-215. Felt pretty good.
Deadlift 3x3x315
Metcon 15:55, done alone, with a 1:00 between 200m intervals.
11 Comments
Jump to comment form | Comments RSS