WINTER STORM WARNING

The official CFE Meteorologist Cody Matz from FOX 9 KMSP has confirmed its gonna get nasty out there. For the safety of our members and trainers, evening classes are now cancelled. Please check social media regarding Saturday AM classes later this evening. Stay safe and if your shoveling, listen to Jen and lift with your

1-17-20 WOD

Every 3 Minutes for 15 Minutes: 20/15 Calorie Row 15 Toes to Bar 10 Overhead Squats (135/95#) *The OHS need to be unbroken so pick that weight accordingly. Work on kipping and getting your toes as close to the bar as possible if you can’t do true toes to bar. THEN 4 Rounds for Quality

1-16-20 WOD

10 Minute EMOM: 1 Power Clean *These should be heavy today. Shoot for 80-90%. You are more than welcome to add weight as you go through this as long as your form stays together. Focus on positioning in your catch. Feet Flat, Hips back, feet shoulder width apart. THEN 4 Rounds for Time: 10 Bench

1-15-20 WOD

Deadlift 5-3-1-1-1 *Work up to a heavy single for the day! THEN For Time: 100 Double Unders -Then- 3 Rounds: 30 Ab Mat Sit Ups 10 Front Squats (185/125) -Then- 100 Double Unders 15 Minute Time Cap

1-14-20 WOD

Strict Press 5-5-3-3-1-1 *Work up in weight each set finishing with a good heavy single for the day. Do 10-15 Ring rows in between each THEN For Time: 21-18-15-12-9 Power cleans (75/65) C2B or Pull ups *Complete this with a partner for time EXCEPT you are going to alternate rounds 1:1. You do 21/21 then

1-9-20 WOD

2 Push Press + 2 Split Jerk 1-1-1-1-1 *Work up to a heavy set for the day. The split jerks should be technique work. THEN 5 Rounds for Time: 20/15 Calorie Row 15 Push Jerks (135/95) 50 Double Unders *24 Minute Time Cap *Push Jerks Should e be 1-2 Sets!

1-8-20 WOD

Hang Squat Clean 5 x 1 @ 80% of 1RM *These should be about 80% of your best full clean. Heavy weight, but something you can move well. THEN For 2 Cycles: 4 Minute AMRAP: 28/22 cal bike Max Reps Toes to Bar Rest 1 Minute 4 Minute AMRAP: 30/24 Calorie Row Max Reps Handstand

1-7-20 WOD

OHS 10 x 2 @ 75-80% of 1RM If an OHS is too challenging go ahead and front squsat THEN “Amanda” For Time: 9-7-5 Muscle Ups Squat Snatch (135/95#)

1-6-20 WOD

In a Team of 3, 25 Minute AMRAP: Person 1: 250m Row Person 2: AMRAP: ​​100 Calories on any Machine ​​100 Toes to Bar ​​100 Single Arm Dumbbell Hang Squat Clean Thrusters (50/35#) Person 3: Rest   *Someone is ALWAYS rowing.  Rotate on the rower.  After you row, you become the person working on the

12-23-19 WOD

“12 days of Christmas” 1 Sumo Deadlift High Pull (95/75) (75#/55#) 2 Thrusters 3 Push Press 4 Power Cleans 5 Power Snatches 6 Kettlebell Swings 7 C2B or Pull-ups 8 TTB or Knees-to-Elbows 9 Box Jumps (24′′/20′′) 10 Push ups 11 Burpees 12 Overhead Walking Lunge Steps (45#/ 25# Plate)

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