5 rounds of 7 sets of the Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press Once you start the complex the bar must not touch the ground, except when starting each Power Clean, where it will be “touch and go” on the ground. Rest as needed between rounds, the goal is [...]
Archive for the ‘Workout of the Day’ Category
Tuesday 090710 – The Bear
Monday, September 6th, 2010Monday 090610 – Team WOD
Sunday, September 5th, 2010In groups of 3 for time: 500m Row 120 Wallball shots (20/14) 500m Row 150 Pushups 500m Row 180 Situps 500m Row 240 Squats Mobility WOD Post times to comments
Sunday 090510 – Coaches Choice
Saturday, September 4th, 2010Just one class today at 10am, meeting at the Macalester College track, TQ’s surprise.
Saturday 090410 – Running
Friday, September 3rd, 2010Run 5k for time *Compare to 112709 & 042410* Run meets at 9am along Mississippi River BLVD!
Thursday 090210 – Power Cleans
Wednesday, September 1st, 2010We’re up to $1,300 raised so far, which is a decent start – Here’s the deal about Fight Gone Bad – It’s a charity workout just like any charity race you might have done (think MS Mud Run), where you register and create a page that you and others can donate through to support the [...]
Wednesday 090110 – Snatch Wallball
Tuesday, August 31st, 20103 Rounds for time of: 30 Wallball shots 30 Snatches (75/55) Finish – Mobility WOD Post loads and times to comments. Snatches are full “squat” snatches, the movement initiates below the knees. Compare times to crossfit.com from 081610. Great news - CrossFit’s Subject Matter Expert on Mobility, Kelly Starrett, just started a blog on Mobility! [...]
Just a thought…
Monday, August 30th, 2010Having taken some time off from metabolic conditioning, these last few weeks have been a bit of a shock to my body. The volume that we as CrossFitters endure on a daily basis is truly impressive – I’d lost track of this before stepping back into the fire. But this past Saturday was something else. [...]
Monday 083010 – Jackie
Sunday, August 29th, 2010Back squat 3×5, then: For time: 1000m Row 50 Thrusters (45/33) 30 Pullups *Compare to 040110* 3×5 rep scheme implies “sets across”, where you pick one weight and perform 5 reps of that same weight for 3 sets. Because we haven’t done sets of 5 for about 2.5 months, it’s recommended to go a little [...]
Sunday 082910 – Kettlebells
Saturday, August 28th, 2010Pics from Friday’s happy hour. 1 Minute of work followed by 30 seconds of rest for 5 rounds of: One-arm kettlebell swing (35/26) Box jump (24/20) Kettlebell clean & press (35/26) Post number of reps to comments.
Saturday 082810 – Partner WOD
Friday, August 27th, 2010Our second place finishers, Jess & Michael, great job guys! In pairs for time: Run 1 mile 50 Deadlifts (275/185) Run 800m 50 Power cleans (135/95) Run 400m 50 Deadlifts Run 800m 50 Power cleans Run 1 mile Pairs must stay together on runs, and only 1 bar can be lifted at a time. Post [...]