Posts From: Boot Camp
Monday 05.21.12
Another great shot from Chris Nolan
Clean
Lift until you reach a heavy set of 3-2-1.
You can squat or power clean the weight. Beginners will do technique training.
rest
For time:
400 M lunge
400 M Sprint
400 M Row
Friday 05.19.12
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps)
Each round is 1 minute. 1 minute rest at end of series of movements.
Friday 05.18.12
Cindy
AMRAP 20
5 pull ups
10 push ups
15 squats
Compare 10.12.11
Thursday 05.17.12
Max 1 mile Run
Rest 5 minutes
Deadlift
1-1-1-1(85% of 1RM)
Rest 60 seconds between rounds
Rest three minutes
Stiff Legged Deadlift
10-10-10
90 seconds between rounds
Fabulous Fitness Party
Get your Jane Fonda leggings and Richard Simmons Shorts ready because you’re invited to celebrate our first year of business in style.
RSVP: Friday June 1st by clicking “going” on CrossFit White Bear Facebook page event or via email. Please let me know if you are bringing a guest.
• Bring your own booze.
• Planning on having a BBQ – let me know if you have one I can borrow for the evening.
• Retro fitness attire encouraged.
Wednesday 05.16.12
Push Jerk Overview
then
Push Jerk
5-5-5
then
JT
21-15-9
Handstand Pushup
Ring Dip
Push Up
Tuesday 05.15.12
10 Minutes in the squat position.
Let’s get mobile CrossFitter’s! The above video talks about this activity. Mobility Episode 1 from K Star.
Rest Three Minutes
Bulgarian Split Squats
10-10-10-10 (each leg)
Rest 30 seconds between legs and 90 seconds between sets.
Rest 2 minutes
Weighted Step-ups
10-10-10-10 (each leg)
Rest 90 seconds between sets. No rest between legs.
REMINDERS & UPDATES:
• No 6pm class tonight
• Wednesday 9am will be held at 10am
• Saturday 10am class will be same WOD as 9am.
Monday 05.14.12
Tire Flips at Lake Phalen
Overhead Squat
3-3-3-3
then
Three Rounds for time:
30 Slam Balls 30/20lb
400 M Ball Carry 30/20lb
NO 6PM ON TUESDAY
Saturday 05.12.12
(1 partner pulls-sled, the other does 20 push-ups, then switch)
(like a wall-ball except you pass it to your partner, run by and they pass it to you)
(go into a burpee, jump for distance, your partner goes down where you landed and so on)
Friday 05.11.12
Overhead Squat
1-1-1
Three Rounds:
10 Push Press (75/53lb)
15 Front Squat (75/53lb)
20 Pull up
400 M Run
REMINDER:
Saturday Class will be held at Lake Phalen at 10am.
WEEK THREE REGIONALS ON ESPN3
It will be on at the gym most the day.
Thursday 05.10.12
Three Rounds
Max SDHP 75/53lb
Max Ring Dip
Max Box Jump
Rest 3 Minutes
Athlete starts at the Sumo Deadlift High-pull and does as many reps as possible, once they are unable to complete the full range of motion, they immediately go to the next exercise and do as many reps as possible. The score is total reps. No need to keep track of individual exercises.
Post total Reps
Finisher:
Tabata Sprint
REMINDER:
Saturday’s Workout will be held at 1400 Lake Phalen Drive @ 10am. There will be no classes at the gym. You are encouraged to invite a friend, just let us know if you are. Sign up in the 9am class online.
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