11-12-19 WOD

Wall Climbs 20 repetitions slow and controlled Properly done, this exercise can be really helpful for your HS walk. On the other hand, if botched, it can be completely useless. Goal here is to use your core to work against instability created by the movement of your hands. The point here is: if you let

Happy Veterans Day!

Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan. A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities

11-7-19 WOD

Tempo Back Squat 3 x 3 @ 70% of 1 RM *3-4 seconds on the way down. Not a ton of volume. The weight shouldn’t feel too heavy, speed on the way up! Work on technique and breathing while under tension. You should leave these squats wanting to do a little more. THEN 10-9-8…1 Shoulder

11-6-19 WOD

5-4-3-2-1 Rope Climb – this is the third week in a row we have worked rope climbs. Work on foot placement and clamps for 5-10 minutes. 10-8-6-4-2 Thrusters @155/105 rest 1 minute between rounds Time Cap: 15 minutes A goal here is to be able to complete every set of thrusters unbroken. So choose a

11-5-19 WOD

Tempo Deadlifts 3 x 3 @ 65-70% of 1RM *Get 3-4 warm up sets. The 3 x 3 should all be at the same weight. This is a good way to build some strength but not wreck yourself with heavy heavy weight. This should be 4-5 seconds on the way down. Focus on staying under

11-4-19 WOD

Tabata Chipper 100 Wall balls or DB snatch (depending on whether they squatted a lot in 20.4 and aren’t recovered) 50/35 50 Cal Row/Bike 50 Mountain Climbers (1 rep is each leg going up and back) 100 Double Unders Time Cap: 6 minutes per movement, 24 minutes total. At 3,2,1 Go!, start the 100 Wallballs.

CrossFit Open 20.4

30 box jumps, 24/20 15 clean and jerks, 95/65 30 box jumps, 24/20 15 clean and jerks, 135/85 30 box jumps, 24/20 10 clean and jerks, 185/115 30 single-leg squats 10 clean and jerks, 225/145 30 single-leg squats 5 clean and jerks, 275/175 30 single-leg squats 5 clean and jerks, 315/205 Time cap: 20 minutes

Happy Halloween!

With a Partner 8 Minute AMRAP: 10 KHSPU or 10 DB shoulder press 10 Kettlebell Swings (70/53) Rest 5 Minutes 8 Minute AMRAP: 10 Burpees 1 Rope Climb *Do both of these AMRAPs with a partner. One person doing the ski while the other is doing 10 KBS and same thing with the rope climbs

10-30-19 WOD

Tempo Deadlift 3 x 5 @ 60% of 1RM *4 Seconds on the way down for each rep! This should NOT be heavy THEN Every 2 Minutes for 20 Minutes: 20 Air Squats 10/8 Calorie Row *This is 10 rounds total. It becomes an AMRAP if the clock catches you!

Crossfit Edina