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Siteplicity
A.  10 minutes to establish your Max Effort Broad Jump   B.  For time:  1000M Row or 800M Run  5 Rounds 15 x Pull-ups  15 x Wallballs 20lb/14lb  15 x Walking Overhead Lunges 45lb/25lb   1000M Row or 800M Run  C.  3 x 15 GHD Sit-ups  -Post results under comments    
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A.  Push Press – 4 x 2 w/2 min Rest  B.  Jack  20 Minute AMRAP  10 x Push Press 115lb/85lb   10 x Kettlebell Swings 1.5pood/1pood  10 x Box jumps 24inch/20inch  C.  Mobility   -Post results under comments  
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-Survival of the Fittest Rochester will be happening this Saturday from 9 am – 5-6 pm, there will be no classes that day.  Please join in to either compete as an Rx’d or scaled individual or volunteer for this great event!  Click here for more info!  –RKC (Russian Kettlebell) instructor Cory Felderman will be running all...
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A.  Take 15 Minutes to establish a 1 rep max Deadlift   B.  For total time:   800M Run  … and then..  5 Rounds of:   10 x Ring dips or Push-ups   25 x Unbroken Russian Swings 2 pood/1 pood  50 x Double unders – 150 singles   C.  200M – Sled Pulls WestSide...
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A.  CrossFit Open WOD 12.5  Complete AMRAP for 7 minutes of the following rep scheme:  3 x Thrusters  3 x Chest to Bar Pull-ups  6 x Thrusters  6 x Chest to Bar Pull-ups  9 x Thrusters  9 x Chest to Bar Pull-ups  12 x Thrusters  12 x Chest to Bar Pull-ups  15 x Thrusters  15...
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[youtube=http://www.youtube.com/watch?v=pl1B8VjpQsw&feature=youtu.be] 1.  In general what is your background? I played high school sports (basketball, golf) and recently started running a 10K a year. 2.  Age/Occupation: 39, Cardiac Sonographer (Mayo) 3.  How did you get to know about CrossFit, how did you start? I was introduced to CrossFit by Annalissa Johnson dog trainer extraordinaire and CrossFit...
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A.  Perform the following for total time:  1000M Row or 800M Run  Rest 3 minutes   4 Rounds AFAP  15 x Burpees  20 x Russian Swings 2/1.5 poood  Rest 3 minutes 60 x Wallballs 20lb/14lb  Rest 3 minutes  4 x <-> Sprint 30 sec rest 3 x <-> Sprint  30 sec rest  2 x <->...
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-CFP will be hosting a 1 day competition March 31st from 9am – 6pm.  There will be no classes that day, if you would like to volunteer or compete please follow this link to sign up.  Survival of the Fittest  A.  Back Squat – 4 x 3 w/2 min Rest  B1.  Pistols – 2 x...
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A.  Push Jerks – 4 x 3 w/2 minute Rest  B1.  Kettlebell Presses – 3 x 10-12 w/30 sec Rest  B2.  Knees to Elbows – 3 x 10-12 w/30 sec Rest  C.  5 Rounds AFAP:  9 x Thrusters @ 95lb/65lb  200M Row/Run  60 sec rest between rounds  -Post results under comments  
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-CFP is a proud sponsor for “Race for Research” which is being held this Saturday at Soldiers Field Park at 9am.  Each year the Physical Therapy Students from Mayo Clinic joins a nation wide effort to raise money geared towards raising money for research in the field of physical therapy.  This year, the Mayo School...
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