CrossFitMN

5-18-12 WOD

Damian — Fri, 18 May 2012 14:39:30 +0000

“Team Challenge”

Phase I
20-16-8
Weighted Walking Lunges
Burpees

Phase II
20-18-16-14-12-10-8-6-4-2
Toes to Bar
Kb Swings (55/35)

Phase III
800m
Bar Hold (185/135)
600m
Bar Hold
400m
Bar Hold

5-17-12 WOD

Damian — Fri, 18 May 2012 00:52:17 +0000

3-3-3-3-3
Push Press
Work towards 3rm

THEN

“Jackie”
1,000m
50 Thrusters
30 Pull-Ups

5-16-12 WOD

Damian — Wed, 16 May 2012 19:39:09 +0000

Find 3RM Weighted Push-Ups
(12 Minute time limit)

THEN

5rds
20 Double Unders (Scale to 20 Tuck Jumps)
10 Deadlifts (135/95)
5 Hang Power Snatches (135/95)
3 Overhead Squats (135/95)
1 Rope Climb

5-15-12 WOD

Damian — Tue, 15 May 2012 21:27:58 +0000

1600m Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
800m Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
400M Run
30 Push-Ups
30 Sit-Ups
30 Goblet Squats (55/44)
200m Run

5-14-12 WOD

Damian — Mon, 14 May 2012 13:19:29 +0000

“Joshie”

3rds
21 DB Snatch Left (40/25)
21 L Pull-Ups
21 DB Snatch Right
21 L Pull-Ups

5-10-12 WOD

Damian — Thu, 10 May 2012 14:24:18 +0000

Tabata
Row (cals)
Push-Ups
Box Jumps
Squats

5-9-12 WOD

Damian — Thu, 10 May 2012 14:20:17 +0000

10-9-8-7-6-5-4-3-2-1
Deadlift (60% 1RM)
Burpees
KB Swings (55/35)

5-8-12 WOD

Damian — Tue, 08 May 2012 19:02:01 +0000

3rds
800m
50 Double Unders
50 Sit-Ups
(Rest precisely 2:00 between rounds. Log times for each round)

5-7-12 WOD

Damian — Mon, 07 May 2012 16:38:54 +0000

For time:
135 pound Back squat, 50 reps
40 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
40 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
40 Pull-ups
65 pound Shoulder-to-overhead, 30 reps
*** Games Regionals had a 22 minute time limit. CFMN will have a 35 time limit ***

5-3-12 WOD

Damian — Thu, 03 May 2012 18:49:03 +0000

5-5-5-5-5
Press

THEN

Max Rds 20mins
20 KB Swings
15 Goblet Squats
20 Alternating Swings
20 Renegade Rows
5 Walk Out Planks