Wednesday, December 09, 2015

FOR TOTAL NUMBER OF REPS For as long as possible, every 3 minutes complete 2 rounds of: 15 Pullups (61+) 20 Air Squats *Air Squats increase by 4 every 3 minutes FOR QUALITY AND DIFFICULTY 4 sets of: 5 Russian KB Swings (HEAVY) 5 Strict Pullups (60-) 5 Goblet Squats...

Tuesday, December 08, 2015

FOR DIFFICULTY 5x10 ADAP Pistols LEVEL 4/5 DOES FOR TOTAL TIME 4 Rounds of: 20 Pistols *1 min rest between rounds *12 min cap FOR DIFFICULTY Every 2.5 minutes for 20 minutes, complete: 50 Jump Rope 12 Wallballs 8 Pushups (Lv 4/5 is Hand...

Monday, December 07, 2015

FOR TOP WEIGHT BENCHMARK 6x2 Snatch *20 minute cap FOR TIME BENCHMARK "Isabel" 30 Snatches (115/75) *8 minute cap UMN MASONIC CHILDREN'S HOSPITAL DROP OFF The tree is starting to look more and more bare....and we love it! You still have time to grab a star and bring...

Friday, December 04, 2015

FOR TIME BENCHMARK 5000m Row *26 min cap FOR QUALITY AND DIFFICULTY 3 Sets of: 14 Weighted Step Ups (LOW) 50 Jump Rope Max Standing Triple Jump *13 min cap TALIDAY Party It's TOMORROW! 6-9. Pot luck and BYOB! Also, bring a white elephant gift (under...

Thursday, December 03, 2015

FOR TIME 5 Rounds of: 4 Ring Muscle Ups 3 Deadlifts (255/175) *6 minute cap *5 minute rest FOR TIME 30 Overhead Squats (115/75) *4 minute cap FOR QUALITY 4 sets of: 8 Strict Toes to Bar 15 Arch Rocks 3-6 Deadlifts (same weight from before) *15 min...

Wednesday, December 02, 2015

FOR DIFFICULTY 10RM Pistol (Lv 1/2/3) FOR TIME BENCHMARK 100 Pistols (Lv 4/5) *10 min cap FOR TIME 5 Rounds of: 10 Burpees 15 Wallballs *Every 2 minutes, complete 3 Handstand Push ups *15 min cap TALIDAY Party! This one seems to be sneaking up on all of us! It is THIS...

Tuesday, December 01, 2015

FOR TOTAL REPS AT EACH WEIGHT Max Rep Shoulder to Overhead Set 1: 75/55 Set 2: 95/65 Set 3: 115/75 *15 min cap FOR TIME 3 Rounds of: 500m Row 20 Situps 20 Ring Rows *10 min cap BLIZZARD BOWL January 30. All day. Hosted by yours truly. Teams of 3. RX and Scaled...

Monday, November 30, 2015

FOR TOTAL REPS CrossFit Lift-Off 2015 Metcon 12 min AMRAP of: 3 Snatches (115/75) 6 Clean and Jerks 9 Pullups (C2B) 54 Jump Rope FOR TOP WEIGHT 7x3 Back Squat *20 min cap HOODIE REMINDER: All hoodie pre-orders need to be in by tomorrow (Dec. 1) if you plan to get one!...

Friday, November 27, 2015

FOR QUALITY AND CONSISTENCY LV 1-4: 7x3 Squat Snatch (Climbing/Singles) LV 5: 7x1 Squat Snatch @ 85-90% *20 min cap FOR QUALITY AND CONSISTENCY 3 Rounds of: Every 30 seconds for 4 minutes *1 min rest between rounds 1 Snatch @80% of...

Thursday, November 26, 2015

HAPPY THANKSGIVING FOR TIME: HERO WORKOUT: The Seven 7 Rounds of: 7 Handstand Pushups 7 Thrusters 115/75 7 Knees to Elbow (T2B) 7 Deadlift 195/135 7 Burpees 7 American KB Swings 7 Pullups Workout Background The Seven A suicide bomber killed seven CIA officers and one...