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20170912

Posted by on Sep 11, 2017 in WOD | 0 comments

20170912: Back Squat: 5x5x75 Then, 5RFT: 400 Meter Run 12 Toes to Bar Time cap: 20:00 Comp: 1. Running Conditioning 3 sets of: (4×1:30 on True Form, rest :15) 1 minute rest between sets 2. Gymnastics Conditioning 21 Strict Handstand Push-ups rest 1 min 21 Strict Handstand Push-ups rest :45 18 Strict Handstand Push-ups rest :30 15 Strict Handstand Push-ups rest :15 12 Strict Handstand Push-ups 3. Odd Object Conditioning For Time: 30 Dumbbell Snatches (100/70) 4. Conditioning Every 3:00 for 7 Rounds: 500 Meter Row 12 Toes to Bar Share...

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20170911

Posted by on Sep 10, 2017 in WOD | 0 comments

20170911: Snatch: 2×60, 2×70, 2×75, 2×80, 1×85 Then, Teams of 3: AMRAP 25: 150/100 Calorie Bike, 100 Power Cleans (135/95) 150/100 Calorie Bike, 80 Push Jerks (135/95) 150/100 Calorie Bike, 60 Front Squats (135/95) 150/100 Calorie Bike, 40 Clusters (135/95) Comp: 1. Snatch 60%/2 70%/2 75%/2 80%/2 85%/1 2. Snatch Grip Deadlift (90%/5)5 3 second pause in power position 3. Back Squat (75%/5)5 4. Gymnastics Conditioning 3 sets: In a 2:30 window, complete: 1:45 of “paced” Ski Erg (1250/875) Max Muscle-ups in remaining 45 seconds 5. Conditioning For Time: 30/21 Calorie Assault Bike 30 Power Cleans (165/115) 30/21 Calorie Assault Bike 25 Push Jerks (165/115) 30/21 Calorie Assault Bike 20 Front Squats (165/115) 30/21 Calorie Assault Bike 15 Clusters (165/115) Share...

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20170909

Posted by on Sep 8, 2017 in WOD | 0 comments

20170909: WEIGHTLIFTING (8:30 AM) 1) Power Snatch, above knees: 4x3x70 2) Snatch: 2×70, 5x2x80 3) Clean & Jerk: 2+1×70, 2x1x80, 3x1x90 4) Back Squat: 2×70, 2×75, 6x2x80 WOD (10:00 AM) 5 RFT: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Comp: 1. Running Conditioning 7-7-6-5-4-3 rest half the time 2. Legless Rope Climbs 6 Reps rest 2 min 5 Reps rest 1:30 5 Reps rest 1 min 4 Reps rest :30 3 Reps 3. Conditioning 5 RFT: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Share...

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20170908

Posted by on Sep 7, 2017 in WOD | 0 comments

Good luck everyone competing and working at the Granite Games this weekend. Have fun, give it your all and kick butt! For those not competing, I highly recommend driving up to St. Cloud to watch and cheer on your fellow athletes. It is also great to watch the elites compete and find some new CrossFit gear at the vendor booths. I will be there with my two assistants Saturday and Sunday.  Finally, there is no Synergy class tonight, but anyone that was going to Synergy can go to the CrossFit class and we will have a variation of the WOD for Synergy members. 20170908: Front Squat: 20:00 to work to a heavy single Then, For Time: 800 Meter Run 30 Calorie Row 25 Bar Facing Burpees 20 Clusters (115/80) Comp: 1. Power Clean + Power Jerk 60%/3 70%/3 (75%/3)2 2. Clean Grip Dead Lift (85%/5)5 *3 second pause in power position 3. Front Squat Work to a Heavy Single 4. Gymnastics Conditioning Strict Deficit Handstand Push-ups: 6 Strict rest 1:00 5 Strict rest :45 5 Strict rest :30 4 Strict rest :15 3 Strict 5. Conditioning For Time: 800 Meter Run 30 Calorie Row 25 Bar Facing Burpees 20 Clusters (115/80) Share...

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20170906

Posted by on Sep 5, 2017 in WOD | 0 comments

20170906: Power Clean & Push Jerk: 3×60, 3×70, 2x3x75 Then, 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups *Athlete moves directly from the Bench to Pull-ups. Rest 3:00 between rounds. Comp: 1. Push Press (70%/5)3 (75%/5)2 2. Jerk from Rack 65%/3 70%/3 75%/3 (80%/2)2 3. Romanian Deadlift 55%/5 60%/5 (65%/5)3 Percentages are off Back Squat 1RM 4. Gymnastics Conditioning 4 Sets* of: 3 Weighted Chest to Bar Pull-ups 3 Kipping Chest to Bar Pull-ups 3 Bar Muscle-Ups rest as needed between sets *The goal is to complete the entire giant-set without coming off the bar. Use a dumbbell between legs and drop weight after third rep without coming off the bar. 5. Conditioning For Time: 1k Row 20 Bench Press (205/145) 40 GHD Sit-ups 750 Meter Row 15 Bench Press (205/145) 30 GHD Sit-ups Share...

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20170905

Posted by on Sep 4, 2017 in WOD | 0 comments

20170905: Back Squat: 20:00 to work to a heavy single Then, AMRAP 4:00, rest 4:00: 400 Meter Run 25/20 Calorie Assault Bike Max Power Snatches (95/65) AMRAP 4:00, rest 4:00: 400 Meter Run 20/15 Calorie Assault Bike Max Power Snatches (115/80) AMRAP 4:00: 400 Meter Run 15/10 Calorie Assault Bike Max Power Snatches (135/95) Comp: 1. Running Conditioning 3 sets of: (3×1:30 on True Form, rest :15) 1 minute rest between sets 2. Gymnastics Conditioning 21 Strict HSPU rest 1 min 18 Strict HSPU rest :45 18 Strict HSPU rest :30 15 Strict HSPU rest :15 12 Strict HSPU 3. Conditioning AMRAP 4:00, rest 4:00: 400 Meter Run 25/20 Calorie Assault Bike Max Power Snatches (95/65) AMRAP 4:00, rest 4:00: 400 Meter Run 20/15 Calorie Assault Bike Max Power Snatches (115/80) AMRAP 4:00: 400 Meter Run 15/10 Calorie Assault Bike Max Power Snatches (135/95) Share...

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20170904

Posted by on Sep 3, 2017 in WOD | 0 comments

The gym will only be open today from 9:00 am – 11:00 am for open gym. 20170904: Power Snatch: 3×60, 3×70, 2x3x75 Then, For Time: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Toes to Bar 60/40 Calorie Row 30 Toes to Bar 30 Box Jump Overs (24/20) 30 Thrusters (95/65) Time cap: 18:00 Comp: 1. Power Snatch 60%/3 70%/3 (75%/3)2 2. Snatch Grip Dead Lift (85%/5)5 3 Second Pause in Power Position 3. Back Squat Work to a Heavy Single 4. Gymnastics Conditioning 3 sets: In a 2:30 window, complete: 1:45 of “paced” Ski Erg [1200 cal/hr (men) 850 cal/hr (women)] Max Muscle-ups in remaining 45 seconds 5. Conditioning For Time: 30 Thrusters (95/65) 30 Box Jump Overs (24/20) 30 Toes to Bar 60/40 Calorie Row 30 Toes to Bar 30 Box Jump Overs (24/20) 30 Thrusters (95/65) Share...

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20170902

Posted by on Sep 1, 2017 in WOD | 0 comments

20170902: WEIGHTLIFTING (8:30 AM) 1) Power Clean: 4x3x70 2) Clean Pull + Clean: 3×3+1×75 3) Power Snatch: 3×65, 3x3x75 4) Snatch Pull: 5×80, 5x3x90 5) Front Squat: 2×70, 2×75, 4x4x90 WOD (10:00 AM) For Time: 25/18 Calorie Assault Bike, 50 Wallballs (20/14) 25/18 Calorie Assault Bike, 35 Deadlifts (165/115) 25/18 Calorie Assault Bike, 20 Burpee Box Jump Overs (24/20) 25/18 Calorie Assault Bike, 35 Deadlifts (165/115) 25/18 Calorie Assault Bike, 50 Wallballs (20/14) Comp: 1. Running Conditioning 7-6-5-4-3-2-1 rest half the time 2. Legless Rope Climbs 6 Reps rest 2 min 5 Reps rest 1:30 4 Reps rest 1 min 4 Reps rest :30 3 Reps 3. Barbell Conditioning EMOMx10 3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155) 4. Conditioning For Time: 25/18 Calorie Assault Bike, 50 Wallballs (20/14) 25/18 Calorie Assault Bike, 35 Deadlifts (165/115) 25/18 Calorie Assault Bike, 20 Burpee Box Jump Overs (24/20) 25/18 Calorie Assault Bike, 35 Deadlifts (165/115) 25/18 Calorie Assault Bike, 50 Wallballs (20/14) Share...

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20170901

Posted by on Aug 31, 2017 in WOD | 0 comments

20170901: Strict Press: 3×70%, 3×80%, 3+x90%, 3x5x70% Then, “Amanda” 9 – 7 – 5: Ring Muscle-Ups Squat Snatches (135/95) Comp: 1. Clean and Jerk Build to Heavy Single 2. Clean Grip Deadlift (110%/2)4 *3 second pause in power position 3. Front Squat (75%/4)5 4. Gymnastics Conditioning Strict Deficit Handstand Push-ups: 6 Strict rest 1:00 5 Strict rest :45 4 Strict rest :30 4 Strict rest :15 3 Strict 5. Conditioning “Amanda” 9 – 7 – 5: Ring Muscle-Ups Squat Snatches (135/95) Share...

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20170830

Posted by on Aug 29, 2017 in WOD | 0 comments

20170830: Back Squat: 5x4x75 Then, 5:00 AMRAP 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5 minutes 5:00 AMRAP 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5 minutes 5:00 AMRAP 20/15 Calorie Row AMRAP Macho Man (185/135) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks Comp: 1. Power Clean (70%/5)3 (75%/3)2 2. Power Jerk (70%/5)3 (75%/3)2 3. Push Press (75%/5)5 4. Gymnastics Conditioning 3 Sets* of: 7 Strict C2B 7 Kipping Pull-ups 7 Bar Muscle-Ups rest as needed between sets *the goal is to complete the entire giant-set without coming off the bar 5. Conditioning 5:00 AMRAP 50/35 Calorie Row AMRAP “DT” (155/105) rest 5 minutes 5:00 AMRAP 35/25 Calorie Row AMRAP “DT” (185/135) rest 5 minutes 5:00 AMRAP 20/15 Calorie Row AMRAP “DT” (205/145) “DT”: 12 Deadlifts, 9 Hang Power Cleans, 6 Share...

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