Tuesday November 22, 2011

Posted by on Nov 21, 2011 in Blog |

Heavy Swings

Ring Pulls-Feet on Box (add a plate to your chest if you can)

10 Minute AMRAP:
5 High Box Jumps
10 KB Figure 8’s

Kim’s before and after PR.  Boom.








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Monday November 21, 2011

Posted by on Nov 20, 2011 in Blog |


6 Rounds: Compare to October 3rd
100 Single Unders
5 Renegade Man-makers

Glute Hamstring Developers or work on your negatives

A comedic take on pizza as a vegetable.

Shuttle Sprints.


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Friday November 18th, 2011

Posted by on Nov 17, 2011 in Blog |

4 x Resistance Sprints
2 x 25m Lateral Resistance Steps
3 x 7 V-outs on the rings

5 Rounds: Focus on strength and proper set-up, don’t worry about time.
3 Heavy Power Cleans
3 Windmills/each
50m Bear Crawl

You have to see it to believe it.










Next Twin Cities Throwdown is at CrossFit Sisu on Saturday, December 17th at 1pm.  Who wants to head over there and cheer folks on?

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Thursday November 17th, 2011

Posted by on Nov 16, 2011 in Blog |

100 Pull-ups
100 Push-ups
100 Sit Ups
100 Squats

Intermediate: 75 reps
Beginner: 50 Reps

Excellent teamwork, Mike and Kimson.











Thanksgiving Weekend Schedule:

Thanksgiving:  Gym Closed

Friday:  9:30am/10:30am

Saturday:  8am

Sunday:  Open Gym 11am

The scheduler will reflect these modifications.


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Wednesday November 16, 2011

Posted by on Nov 15, 2011 in Blog |

Overhead Barbell Lunges

3 Rounds:
15 Back Squats
20 Lateral Ball Slams/Each
250m Farmer Carry with one arm (switch arms as needed)

Mounds View Football starting their winter training.

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Tuesday, November 15, 2011

Posted by on Nov 14, 2011 in Blog |

Alternate between the two tasks:
5 x Wall Walks, hold a plank for 1 minute after you’ve descended from the wall.

Heavy Kettlebell Pull-overs

Row 1600m
20 Heavy Deadlifts (205/275)

Note: Deadlifts today are not meant to be strung together entirely. I want you to “chip away” at them a bit. Find a weight that you may get about 3 at a time in before you have to walk away for a few seconds. Maintain good back position always though.

Hmm, Anne’s form looks pretty good, but her sister Amy wants to say something…..


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Monday November 14, 2011

Posted by on Nov 13, 2011 in Blog |

4 x DB Complex, Rest In Between.
5 Burpee to Stand Up (30/40lb)
5 Hang Clean
5 Push Press
1 10m Length Weighted Bear Crawl

Rest 1 minute after each effort.  Perform all attempts before moving to other exercise.  Total reps + Total Reps

4 x 1 minute hang cleans (73/115)
4 x 1 minute Sit Up Ball Slams (10/12lb)

Too Fat and Unfit to Enlist

Mike leads the S.P.E.A.R Unit for Ramsey County Sheriff Department.  Hitting it hard and learning new skillz! 

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Friday November 12, 2011

Posted by on Nov 10, 2011 in Blog |

Good Mornings

Ring Push Ups
10m Shuttle Lengths

Compare to Friday, August 5th



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Thursday November 10, 2011

Posted by on Nov 9, 2011 in Blog |


Snatch Balance

4 Rounds, rest precisely 3 minutes after each round:
Row 500m
10 Power Snatch (115/83)

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Wednesday November 9, 2011

Posted by on Nov 8, 2011 in Blog |

Skillz: Pistols and Turkish Get Ups

TGU: 1-1-1-1/each
Perform a set of 5 pistols on each leg (as low as you can get away with) between each set of Turkish Get-Ups

4 Rounds:
10m Walking Kettlebell Swings (20/24kg)
10m Kettlebell Walking Lunge (Left side)
10m Walking Kettlebell Swings
10m Kettlebell Walking Lunge (Right side)
10 Toes to Bar

Monday’s workout was floor worthy.  Way to crush it, Anne!

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