Games Open WOD 12.2 - Thursday

Deadlifts with Tim Tebow

Game open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

Alternate WOD for those not comfortable with heavy snatches

10 min AMRAP of:

20 sit-ups

20 DU's

Wednesday 2.29.12

Jordan gets a muscle-up on day 1

Pre-WOD Challenge:

Max split squat jumps in 2 min

Leap year WOD:

5 rounds

30 m standing long jump (leap)

20 toes to bar

3 rope climbs

Strength class:

6-6-6-6-6-6

weighted box jump 

4 rounds for time:

20m barbell lunges (.80% bw/.65% bw)

6  press (same barbell)

10 ring rows w/ feet elevated

no racks allowed, bar starts on ground 



Tuesday 2.28.12 - Time for Grace

Start them early! Cheer each other on! Good catch, good drive, good recovery.

WOD
GRACE
30 Clean and Jerks (135/95)
We last did this Oct 18, 2011. See if you can post an improvement.

Post-WOD challenge
Med Ball Clean Skill Work
then 25 MBC for time.

Monday 2/27/12

Max during last Monday's strength WOD



Team WOD:

3 people per team  2rounds - 2 mins at each station 1 min rest between each full round

Row for calories
Box Jumps (20'/24'')
Deadlifts (115/185lbs)
Wall-balls (20/14lb)

Strength WOD:
3-3-3-3-3-3
Deadlift

5-5-5-5-5-5
partner resisted ring push-ups

Friday 2/24/12

Last Friday's WOD- Gi Jane

WOD:

for time:

50 double unders

50 sit-ups

50 push-press (45/35lbs, If you drop empty bars I will add 10lb bumpers.)

40 of each

30 of each

20 of each

10 of each

Burpee Thursday 2/23/12

Candace during the free week. 

WOD:

Open WOD 1

7 min AMRAP

Burpees

If you are doing this for the competition we will review standards and you will be judged.

Post WOD:

5-5-5-5-5 backsquat 

Wednesday 2/22/12

Russ and his 115 lb friend

WOD:
10 -10m shuttle runs
30 wall-balls
10- shuttle runs
30 sit-ups
10 shuttle runs
30 burpees
10 shuttle runs
30 medball slams
10 shuttle runs
30 kb swings (24/16)
6:30pm strength class:
1-1-1-1-1
Snatch
1-1-1-1-1
OHS

Post-Wod: hip and shoulder mobility

2/21/12 snow day!

Katy looking tough after the atlas stone challenge last week.

Pre-WOD: (optional, bring an extra pair of shoes to participate, do not wear the same shoes to work out in) 

 Timed sled push down sidewalk to corner and back. Please be careful, don't slip and hit your face. This is do at your own risk and don't touch your tongue to the sled.

Take some pictures Russ

( 45 lb and 25lb plates for men, 45lb plate for the ladies)

WOD:

8-8-8-8-8-8 

Alternate 

Pistols (hold a kettle-bell if need be)

Bench Press (75% max)

1 min rest between each set

Monday 2/20/12 Frantastic

Nate and Betsy ground to overhead

Challenge:

Max Toes to bar in 2 min

WOD: 

50 thrusters (95/65)

Stop every minute and do 5 pull-ups

50 pull-ups

stop every minute and do 5 thrusters. 

Stength Class:

Pre-WOD: 

1-1-1-1-1 Clean

12-9-6

Front Squats @ 75% max

Strict or Weighted pull-ups

2/17/12 Friday GI Jane

Remember when we got do WODs outside. It's not far off again. I'm looking forward to doing park workouts  and stair climbs with sandbags. Oh and don't forget the Burpee mile, half mile and 400m challenge. 

P.S. Russ I got 99 Du's today, I'm coming for ya.

Pre-WOD challenge: 

Max atlas stone lifts in 2 mins 

WOD: GI Jane

100 burpee pull-ups for time 

2/16/12 Thursday

Hip mobility or male modeling?

Pre-wod challenge:
OHS squat, work up to your max weight or 5-5-5-5-5

WOD:
15 min AMRAP
15 ground to overhead (95/65)
30 box jumps (24/20)

Wednesday 2/15/12

A few pics from the Throwdown

WOD:

5 min jerk review and practice

5-5-5-5 Split Jerk

5-5-5-5 hand stand push-ups

Post-wod: max wall-balls in 2 min

Shoulder mobility

Strength Class 

5 min jerk review and practice

3-3-3-3-3 Split Jerk

3-3-3-3-3 Push-Press

3-3-3-3-3 Press

Post: shoulder mobility

Happy V-Day 2/14/12

Pre-WOD:

Max Burpees in 1 min.

This will replace Linda on the records board so go hard. 

WOD: 

2 rounds for time

14 V-situps

14 Ab-mat situps

14 L-pull-ups

14 Elbows to Knees

14 Narrow push-ups

14 Toes to bar

14 Inverted ring hangs (skeletons)

14 Nipple to bar pull-ups 

14 Extension of the back w/ barbell (barbell good mornings)

Monday 2/13/12

Lydia killing it at the throwdown, she even beat me in the last 2 events.

Pre-WOD Challenge: (event 2 and 3)

3 min to achieve max DU's

followed by 3 mins to achieve max weight overhead squat from the ground.

WOD: (Event 4 at Throwdown)

10 min AMRAP

20 lunges w/ plate overhead (45/25lbs)

15 ring push-ups

80m shuttle sprint

Strength WOD: (6:30pm)

5-5-5-5 Weighted Jumps

5-5-5-5  Back Squat

5-5-5-5  Front Squat

2 min rest between each set

Friday 2/10/12 Chipper

There were 2 new records set for 1 step box jump. Rachel at 42.5'' and Matt with 50''. Matt tried for 52'' but...just watch the video (Yes, I got his approval  before posting the video)

Beginner's WOD: 

400m run or row

25 eye level kettle-bell swings (16/24kg)

25 lateral jumps over a barbell (over and back = 1 rep)

25 knee tucks on pull-up bar

25 split squat jumps (25 each leg)

25 russian twists (over and back =1 rep  20/14 lbs)

25 burpees

400m run or row

Advanced WOD:

400m run or row

50 kb swings overhead (16/24kg)

50 lateral jumps over a barbell

50 toes to bar

50 split squat jumps

50 russian twists

50 burpees

400m run or row

This is long WOD, scale the numbers as needed. 

Thursday 2/9/12 Strength Day

Getting stronger girls

Click on the link to see the Pictures from the Junkyard WOD, some turned out blurry. junkyard WOD pics

Pre-WOD challenge: 

Max height 1 step box jump, the record for men is 49". I think it is around 38" for women. Here is your chance to get on the records board. 

Beginners WOD:

5-5-5-5-5

Alternate ring dips and ring rows

2 mins rest between each set.

Advanced WOD:

Max reps bench press @bw followed by max Deadlifts @ 1.5 bw (you may not let go of the bar on deadlifts or rest at bottom of lift)

2 mins rest, repeat for a total of 4 rounds

Score is total reps 

Wednesday 2/8/12 Junkyard Workout

6:30pm class, good work guys.

Partner WOD: 2 min at each station followed by 1 min rest

Tire flips (flip back and forth to each other)

Sand bag throws over the bar

Sled push - every 20m is 1 rep (1 at time or together)

Hand over Hand sled pull 20m=1 rep (1 at a time switch as often as you would like)

Wall balls 20lbs men, 14lbs women 

Score is total Reps, highest scoring team gets water bottles

We can only run 10 people at a time during this WOD so we may need to do 2 heats.

News:

Twin Cities CrossFit Throwdown at The Athlete Lab in Little Canada Saturday starts about 1 ( I would show up a bit later these things last a couple hours). Come see the fittest Men and Women of the Twin Cities compete.

Starting 2/13 The Monday and Wednesday 6:30 pm class will be a Strength Class. We will focus Olympic Lifting, Power Lifting and heavy WODS for those trying to get stronger faster. 

Tuesday 2/7/12

We had very busy first day of the free week. Lots more to come though.

Warm-up during the 4:30 class. Almost ran out of room but we made it work.

Beginners WOD:

12 min AMRAP (as many rounds as possible)

5 pull-ups 

10 push-ups

15 squats

20 sit-ups

Don't worry, we have several ways to scale pull-ups and push-ups. Very few people are able to do these when they first start CrossFit. 

Advanced WOD: 

15 min AMRAP 

5 pull-ups

10 push-ups

15 squats

20 sit-ups

Pre-WOD Challenge:

Max Distance kneeling med-ball throw 

(3 attempts) 

Monday 2/6/12

 Welcome New CrossFitters! This is going to be a fun and Crazy week. We are going to be doing two WOD's (workout of the day) for most of this week. One will be a beginners WOD for those trying CrossFit for the first time. The other will be advanced for the members that have been here for awhile and are comfortable doing the WOD with less supervision than normal. Existing members may also do the beginners WOD, It will be less technical but not necessarily less taxing on the body.
 I plan on doing one partner junkyard WOD mid week which are popular. It will include flipping tires, swinging sledge hammers, and other things of that nature so plan that in your schedule.
There has been a decent amount of interest in the free week, I expect the 7:30 am and 5:30 pm classes to be busiest just to give everyone a heads-up.

Check out our February Athlete of the Month Bio. on Betsy Faber. Betsy and her husband Darin joined us about 3 months ago. They said the first month was a bit rough but after they got used to the WODs there was no stopping them. As most of you know you have your ups and downs when working out. Betsy has shown huge improvements since starting and keeps a good attitude even during the WODs that leave you feeling a bit defeated. She comes back with more determination and rocks the next one.                                             You can read her Bio here Athlete of the Month- Betsy Faber 

Challenge: 

Max distance standing broad jump

Beginners WOD:

3 rounds for time:

15 box jumps (16''women/20''men)

15 med-ball slams (14lbs women/20lbs men)

20 meters walking lunge w/plate overhead (15lbs women/35lbs men)

Advanced WOD 

10-9-8-7.....1

Squat cleans (115/85lbs)

Bar facing bar burpees

Toes to bar 

Advanced athletes will be doing WOD near shorter bars. If you need a box for TTB make sure to let the beginners class grab their box first. Take a bit of time to practice the movements and get feel for the weight during my demo with the beginners.

Beginner class, we will be doing warm-up together, workout demo and then 3-2-1 go! Bring a water if you have one. 

Friday 2/3/12

Cirque de CrossFit

Tomorrow is Women's heart disease awareness day. Wear red if you have it. (the color, not the disease)

WOD: Nicole

20 AMRAP of:

400m run

Max reps pull-ups

Score is total number of pull-ups.

Pre-WOD challenge:

Thruster ladder 

Men start at 85 Women at 55lbs

Every minute go up 10 lbs until failure

Heels may come off the floor but feet cannot move, arms must lock out above head and you must show control. If you fail you may attempt again if within the minute. 

Free shaker bottle for any Man over 185 or Woman over 115lbs. 

Thursday 2/2/12 Fight gone Bad

395lbs, Dean has gone up 100lbs on his DL max since starting CrossFit in June.

WOD:

Fight gone Bad

3 rounds: 1 min at each station 1 min rest between each for max reps

wall ball (20/14lbs)

Sumo deadlift high-pull (75/55lbs)

Box jumps (20")

push-press (75/55lbs)

row for calories 

Post-Wod: max consecutive pistol squats