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CrossFit Rochester MN
Function: A.) 10 min. EMOM 2 – KB Clean and Press (double – 1.5 / 1) B.) 4 rounds 3 min per round 2 min rest 400 m run Max reps KB clean Front squat thruster(double 35/26)   Perform/RX: A.) 10 min. EMOM 2 – power clean + clean and jerk @65% B.) 4 rounds 3 min per round...
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  Function: A.) 10 min. EMOM 3 KB Snatches (L/R) B.) For Time: with a partner accumulate: – 50 Pull-ups – 50 Cal Bike – 50 DB Snatch – 50 Cal Bike – 50 Burpees – 50 Cal Bike   Perform / Rx A.) 10 min. EMOM Position 1 Snatch 2 reps @ 65% try to...
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  One Class at 9am! Function: B.) For time: 1600 m row 50 goblet squats (1.5/44) 100 sit-ups 300 single unders 50 KB DL (53/44) 75 Step ups (24/20) Perform/RX: B.) For time: 1 mile run 50 OHS (95/65) 100 Med ball situps 150 DU 50 SDHP (95/65) 100 Box Jump Overs (24/20) Compete: B.)...
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Function: A.) Double KB – Front Squats – 5×5 – In between sets 6 Med Ball Push Ups B.) 17 min AMRAP 50 Cal Row 50 Wall Balls 50 KB Push Press (35/26) 50 Step ups   Perform/RX: A.) Front Squats – 4×3 *no misses – In between sets 6 Med Ball Push Ups B.) Granite...
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Saturday July 4th one class at 9am! Function/RX/Compete: A.) Super Set Bench Press 4×5 Single Leg RDL’s 4×5 *perform 1 set of each before resting   Function: B.) For time: 40 cal bike then 21-15-9 Deadlift (155/105) K2E then 40 cal bike Perform/RX B.) For time: 800 m run then 21-15-9 Deadlift (185/125) T2B then 800...
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Function: A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar   20 seconds (L/R) B.) 5 rounds 12 cal row 9 DB Push Press 6 Pull-ups Perform/RX A.) Back Squats – 4×5 (add weight) – In between sets * 1 arm hang from pull up bar 20...
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One class Saturday July 4th!  9am! Function: A.) 6 min EMOM 4 1 arm KB swing (2L/2R) (1.5/1) B.) 10 min AMRAP 8 DB/KB Snatch (4L/4R) 8 Burpees Perform/RX: A.) 6 min EMOM Snatch x2 @ 65% or less B.) 10 min AMRAP 4 Power Snatch (115/75) 8 Bar Facing Burpees Compete: A.) 6 min...
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ALL Levels: A.) Super Set Bench Press 5×5 Bent over row 5×5 *perform 1 set of each before resting or……. A.) Make Up Lift   Function: B). 5 rounds 400 m run/row/bike 7 DB/KB Thrusters Rest 2 Min Perform/RX: B). 5 rounds for time: 400 m run/row/bike 7 Thrusters (95/65) Rest 2 min Compete: B). 5...
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Function: A.) 8 min EMOM 2L/2R One arm swing(2/1.5) B.) 3 rounds 500 m row 5L/5R one arm swing (1.5/1) 2 min rest Perform/RX A.) 8 min EMOM Pos 1 Snatch x2 @ 70% or less B.) 3 rounds 500 m row 8 Squat Snatch @ about 65% 2 min rest Compete: A.) 8 min...
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By Jenna Martindale. I tried a recipe the other day that I want to share with you (1) because it’s Paleo friendly, and (2) it’s idiot proof.  It’s basically almond butter, chocolate chip, fluffiness. *Grain Free | Paleo | Gluten Free | Dairy Free* Ingredients: 3/4 cup unsalted creamy almond butter (I used Justin’s Classic Almond Butter)...
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