Monday, April 27, 2015

CROSSFIT CLASS SKILL/STRENGTH FOR QUALITY/DIFFICULTY 6×3 Front Squat @80% *20 min cap METCON FOR TIME “Gwen” 15-12-9 Clean and Jerk (A: 135/93) (F: 95/63) *Each set must be unbroken. If you set down the bar during a set, 10 burpee penalty and restart the set. You may set down the bar between the 15-12, and between the 12-9. *10 minute cap COMPETITORS STRENGTH 1RM Snatch CONDITIONING 21-15-9 reps for time of: Deadlifts, 225/155 Box jumps, 24/20 Handstand push-ups UPCOMING @ TAL: Are you shoulders so tight that overhead squats are impossible? Hips keeping you from getting your ass to the grass in a squat? Are your ankles keeping you from getting your first pistol? If you’ve answered yes to any of these questions then you should sign up for our upcoming Mobility Clinic led by Coach Nick coming up June 6th. You will learn lots of tips and tricks that you will be able to take home and practice on your free time, as well as at the gym! Lets get mobilized, LABBERS! Help me be more mobile, please!                 Coach Kate is always...

Friday, April 24, 2015

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...

Thursday, April 23, 2015

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 order  your awesome T-Shirts at the front desk! T-Shirt proceeds go to the Chris Kyle Frog Foundation. (More info on that, here!) While you’re at it, sign up for the big event! (Sign up here, and view awesome T-Shirt logo!) In case you need a reminder the WOD is: Run 1 Mile 100 Pullups 200 Push Ups 300 Air Squats Run 1 Mile Just like in any other WOD, we can scale as needed, so EVERYONE can join! Some type of social gathering will happen after! (Still working out details, but it will be awesome, of...

Wednesday, April 22, 2015

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, but the “Benchmark Brawl” is June 27th in Eau Claire, WI if you’re interested! Like them on FB for the deets!...

Tuesday, April 21, 2015

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...

Monday, April 20, 2015

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 to help you! Join Coach Nick on Saturday, June 6th from 9:30am-11:00am to learn tips and tricks to becoming more mobile! Click me and sign...