Posts From: CrossFit

Monday 05.21.12

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

 

Each round is 1 minute. 1 minute rest at end of series of movements.

Friday 05.18.12

Good video if you have elbows that externally rotate out during the press. Also a good stretch if you have issues with externally rotated elbows in the rack position.

For time:
10 Rounds of Cindy
Round 1 complete 10 Squat Cleans and 1 round of “Cindy”
decrease squat clean by one rep each round
135/95lbs

If you cannot squat clean you can power clean and do a front squat

 

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

Overhead Squat
3-3-3-3

then

Three Rounds for time:
7 Ground to Overhead 165/110lb
30 yard sled pull 115/180lb

NO 6PM CLASS ON TUESDAY 

Saturday 05.12.12

Friday 05.11.12

Regional Individual Event 4
For Time:
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder to overhead (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder to overhead (65/45)
50 Overhead Squats
40 Pull-ups
30 Shoulder to overhead (65/45)

Advanced WOD most people will be required to do boot camp

 

 

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.