Friday, April 24, 2015

Posted by on Apr 23, 2015 in Blog |

SKILL/STRENGTH FOR QUALITY/DIFFICULTY 5 Rounds of Gymnastics Complex:ADVANCED (each set is unbroken) 5 Toes to Bar 5 Straight Kipping Pullups 5 Chest to Bar Pullups 5 Rounds of Gymnastics work: FUNCTIONAL 5 Kips 5 Knees to Armpit *Rest 10 Pullups *15 minutes METCON FOR ROUNDS+REPS 15 min AMRAP of: 18 Wallballs 14 One Arm DB Snatches (A:50/35) (F: 35/25) 10 Ring...

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Thursday, April 23, 2015

Posted by on Apr 22, 2015 in Blog |

CROSSFIT CLASS STRENGTH/SKILL FOR QUALITY 4 Sets of: 3 Strict Press (starting at roughly 75-80%) 3 Broad Jumps 20 Double Unders *15 minutes METCON FOR TIME 2 Rounds of: 25 Back Squats (A:165/108) (F: 125/83) 20 Front Rack Lunges 15 Hang Cleans 10 Deadlifts 5 Clusters *15 minute cap COMPETITORS STRENGTH Super Set of: 5×5 Back Squat 5×3 Strict Press CONDITIONING “13.1” 17 min AMRAP 40 Burpees 30 Snatches (75/45) 30 Burpees 30 Snatches (135/75) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches (210/120) MEMORIAL DAY MURPH IS COMING! (On Memorial Day @ 9:30am) Pre...

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Wednesday, April 22, 2015

Posted by on Apr 21, 2015 in Blog |

CROSSFIT CLASS FOR TOTAL METERS ROWED 30 min AMRAP of: PARTNER A: Row PARTNER B: 200m Run 16 KB Snatches (A:24/16) (F:16/12) *When partner B finishes 200m and 16 snatches, then the partners switch roles OLYMPIC LIFTING CLASS Final lift at 80% of 1RM 4×3 Snatch 4×3 Clean and Jerk 4×6 Front Squat (AMRAP last set) 4×6 Jerk (AMRAP last set) x20 Weighted Jumps (Barbell) Partner Glute ham releases Needing some more CrossFit competition in your life? Follow GameDay Competitions on Facebook for upcoming events this summer! Unfortunately Mayhem in Mankato registration is closed,...

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Tuesday, April 21, 2015

Posted by on Apr 20, 2015 in Blog |

SKILL/STRENGTH FOR TOP WEIGHT 7×3 Deadlift *First set starts at 80% of goal weight *20 min METCON FOR QUALITY/DIFFICULTY 12 min EMOM of: 2 Strict Press @ 80% 3 Push Press 4 Jerk Just a quick heads up for those of you that want to do Memorial Day Murph this year. We will be hosting the event on the morning of Memorial Day (Monday, May 25th). It will be our only class for the day. We will have food and a social gathering after the beast! More info to...

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Monday, April 20, 2015

Posted by on Apr 19, 2015 in Blog |

CROSSFIT CLASS SKILL/STRENGTH FOR DIFFICULTY 5 Sets of: 4 ADAP Negative Pullups (Use weight if possible) 8 Plyo Pushups 1 minute Rock Bottom Squat Hold (Advanced should hold a pvc overhead) *20 min METCON FOR TIME 5 Rounds of: 10 Toes to Bar 8 HSPU 6 Pistols *EMOM do 4 Burpees *8 min cap COMPETITORS STRENGTH Work on 3 different skill weaknesses for the remainder of the time CONDITIONING 7:00 For Total Reps 21-15-9 Wall Ball Burpee Then…. **AMRAP Muscle Ups**   Can’t get into the bottom of a squat? Ankles tight? Over head squats seem impossible? We have a mobility clinic coming up...

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Friday, April 17, 2015

Posted by on Apr 16, 2015 in Blog |

STRENGTH/SKILL FOR QUALITY/DIFFICULTY 5-5-3-3-1-1-1 of Clean and Jerk *First set of 5 starts at 75% of 1RM *Singles *20 min cap METCON FOR TOTAL REPS Death by Thrusters (A:75/53) (F:55/33) Coach Nick will be leading a mobility clinic on Saturday, June 6th from 9:00am – 11:30am. Everyone could benefit from this! $20. Sign up...

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