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.
6 Rounds: Compare to October 3rd
100 Single Unders
5 Renegade Man-makers
Glute Hamstring Developers or work on your negatives
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
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?read more
100 Sit Ups
Intermediate: 75 reps
Beginner: 50 Reps
Excellent teamwork, Mike and Kimson.
Thanksgiving Weekend Schedule:
Thanksgiving: Gym Closed
Sunday: Open Gym 11am
The scheduler will reflect these modifications.
Overhead Barbell Lunges
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.read more
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
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…..
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)
Mike leads the S.P.E.A.R Unit for Ramsey County Sheriff Department. Hitting it hard and learning new skillz!read more
Ring Push Ups
10m Shuttle Lengths
Compare to Friday, August 5th
4 Rounds, rest precisely 3 minutes after each round:
10 Power Snatch (115/83)
Skillz: Pistols and Turkish Get Ups
Perform a set of 5 pistols on each leg (as low as you can get away with) between each set of Turkish Get-Ups
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!read more