CrossFit White Bear

Monday 05.21.12

Jake Wandersee — Sat, 19 May 2012 19:31:51 +0000

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

Jake Wandersee — Fri, 18 May 2012 21:03:27 +0000

Click here to view the embedded video.

FIGHT GONE BAD
Three rounds of:
Wall-ball, 20 pound ball 10 ft target (Reps)

Sumo deadlift high-pull 75 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press 75 pounds (Reps)

Row (Calories)

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

Friday 05.18.12

Jake Wandersee — Thu, 17 May 2012 23:38:35 +0000

Click here to view the embedded video.

Cindy
AMRAP 20
5 pull ups
10 push ups
15 squats

Compare 10.12.11

Friday 05.18.12

Jake Wandersee — Thu, 17 May 2012 23:00:24 +0000

Click here to view the embedded video.

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

Jake Wandersee — Wed, 16 May 2012 23:00:17 +0000

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

Jake Wandersee — Wed, 16 May 2012 19:10:43 +0000

Click here to view the embedded video.

Push Jerk Overview

then

Push Jerk
5-5-5

then

JT
21-15-9
Handstand Pushup
Ring Dip
Push Up

Tuesday 05.15.12

Jake Wandersee — Mon, 14 May 2012 23:00:41 +0000

Click here to view the embedded video.

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

Jake Wandersee — Sat, 12 May 2012 17:36:39 +0000

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

Monday 05.14.12

Jake Wandersee — Sat, 12 May 2012 17:26:41 +0000

Lake Phalen Group Workout

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

Jake Wandersee — Sat, 12 May 2012 00:43:13 +0000

Phalen Park Partner WOD:

• 100m partner tire flip

• 100m hand over hand sled pull
(1 partner pulls-sled, the other does 20 push-ups, then switch)

• 200m med-ball squat pass
(like a wall-ball except you pass it to your partner, run by and they pass it to you)

• 200m burpee long jump
(go into a burpee, jump for distance, your partner goes down where you landed and so on)

• 800ish m partner sand-bag run (1 sand-bag, two people switch as often as you would like)

*6 burpee penalty per team every time the med- ball hits the ground.

We are expecting 20+ people and many are beginners, there will be staggered heats. The beginners will go first and the more experienced can help change weights on the sleds and get the next heat set up. There will also be small prizes for the top male and female teams.

For you beginners don’t let the workout scare you, we have tires of all sizes, we can scale the weight on the sled pull, we have different weight med-balls and sand-bags plus we can scale the burpee long jumps with 3 squats+2 steps forward.