KettleBell/Function: A.) Single Arm KB OHS 5×3 – inbetween sets Strict Push Ups (8 / 5) B.) 5 rounds 10 dips or push-ups Shuttle sprint <-> 2X w/weight 10 Sit-ups 10 Step Ups (24/20) Perform/RX: A.) Single Arm KB OHS 5×3 – inbetween sets Raised Push ups (5/3) B.) 5 rounds 10 Dips or 2 Muscle Ups Shuttle sprint <-> 2X w/weight 10 T2B 10 Box Jumps (24/20) Compete: A.) Single Arm KB OHS 5×3 – inbetween sets Strict HSPU (5/3) B.) 5 rounds 5/3 Muscle Up + extra dip Shuttle sprint <-> 2X w/weight 10 T2B 10 Box Jumps (24/20)    Read more

Kettlebell/Function: A.) Bench Press 5×5 – heaviest weight with no misses B.) 21-15-9 Ring rows Medball slams Perform/RX A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups Medball slams Compete: A.) Bench Press: 5×5 – heaviest weight with no misses B.) 21-15-9 Pull-ups GHD’s    Read more

KettleBell/Function A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (35/26) B.) 5 rounds 2 lap run(350m Row) 5 DB/KB snatch + 5 OHS (each arm)  Perform/RX A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (44/35) B.) 5 rounds 2 lap run 5 Squat Snatches (115/75) Compete: A.) EMOM 10 min. Odd – Double KB Front Squats x5 (use same weight) Even – Single arm KB Press x4 (L/R) (1.5/1) B.) 5 rounds 2 lap run 5 Hang Squat Snatches (155/85) Pick a challenging weight and try to go UB        Read more

If you haven’t had the pleasure of knowing or working out with Jen yet, take a peak into her life as she begins her 4th year with CrossFit. What do you do for a living? I am a Registered Nurse and have 21 years of experience in pediatrics.  Recently, I moved into the position of an Immunization Program Coordinator at Mayo Clinic for part of our outpaitent area along with the SEMN region. What’s your favorite thing to do outside of the gym? I love to read.  Although, during my master’s program I don’t have much time to do that!  I also love theater. Favorite genre of music? Hip Hop. Favorite cheat day meal? Nachos. Chalk, or no chalk? I try not to use it unless I am super sweaty.  Plus, if Josh Grenell is around, he will yell at me. Do you hate wallballs as much as the rest...Read more

Kettlebell/Function: A.) 3 Rounds Sprint (grass and back) 10 one-leg squats – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Perform/RX A.) 3 Rounds Sprint (grass and back) 10 Pistols 5 (L/R) – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpees 5 Double KB DL 10 Cal Row 10 Burpees 10 Double KB DL 15 Cal Row 15 Burpees 15 Double KB DL and so on… Compete: A.) 3 Rounds Sprint (grass and back) 10 weighted Pistols 5 (L/R) – Rest 1 min. B.) 12 min AMRAP 5 Cal Row 5 Burpee over the rower 5 Double KB DL 10 Cal Row 10 Burpee over the rower and so on… -Results to comments!  Read more