Rochester Crossfit Minnesota – Page 13

Thursday 141218

December 17, 2014SiteplicityCrossFitCrossFit, Fitness, gym, minnesota, MN, Progression, rochester, Rochester Crossfit Minnesota1

KettleBell: A.) DB KB Front Squats 5×5 Pause 1st rep for 3 sec. B.) 15-12-9 Heavy Goblet Squats GI Jane Perform: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.) 15-12-9 Front Squats (135/95) GI Jane Compete: A.) Front Squats 7×2 @ 85% Pause 1st rep for 3 sec. B.)...

Tuesday 141216

December 15, 2014SiteplicityCrossFitBoot Camp, CrossFit, CrossFit Games, minnesota, MN, Progression, rochester, Rochester Crossfit Minnesota, Rochester Fitness CrossFit, rowing3

Function: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 Double KB Push Press Strict Pull-ups then… 20 Cal Row Perform: A) Dead Lifts – 7×3 @ 85% – 7×3 @ 85% B.) For time: 20 Cal Row then… 12-9-6 STO (135/95) C2B then… 20...

Saturday 11082014

November 7, 2014SiteplicityCrossFitBootcamp, CFP, CrossFit, Fitness, Rochester Crossfit Minnesota, Rochester Fitness CrossFit, Training, Workouts0

Whole Life Challenge at 10am in CFP Red. All Levels part A.) Make up lift. Suggested lift: 1 rep max Back Squat Fitness: B.)3 Rounds AFAP 1 Round “DT” 200m Run 1 Round “DT 250m Row “DT” – 12 DB KB Deadlifts, 9 DB KB Cleans, 6 DB KB Push Jerk (36, 26) Perform:...

Friday 11072014

November 6, 2014SiteplicityCrossFitCrossFit, rochester, Rochester Crossfit Minnesota, Rochester MN, Workouts3

Fitness: A.) DB KB Thrusters 5×3 (1.5 / 1) B.) 10 min AMRAP 1 DB manmaker 1 Pull-up (Scaledas negative pull-up) 2 DB manmaker 2 Pull-up (Scaled as negative pull-up) and so on… Perform: A.) Clean and Jerk – 1 rep @ 90% B.) 10 min AMRAP 1 Squat Clean Thruster (135/95) 1 C2B 2...

Wednesday 10152014

October 14, 2014SiteplicityCrossFitCrossFit, Fitness, Rochester Crossfit Minnesota, Strong2

Fitness: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 100 Single Unders after each round Perform: A.) EMOM – 10 min. 1st min – 3-5 strict pull-ups 2nd min – 30 sec HS hold B.) 21-15-9 Deadlift (185/125) Pull-ups 50 DU...

Friday 07182014

July 17, 2014SiteplicityCrossFitFitness, gym, Rochester Crossfit Minnesota7

WOD: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 20/14 500m Row or 400m run 20 Russian KB Swings 2/1.5 Sport: A. RDL 4 sets of 5 reps B. 3 Rounds 20 Wall Balls 25/20 500m Row or 400m run 20 American KB Swings (2/1.5)

Wednesday 06242014

June 24, 2014SiteplicityCrossFitCrossFit, rochester, Rochester Crossfit Minnesota7

Friends and Family day! All Levels: Teams of 2: 4 rounds 20 wall balls 20 push ups 30 walking lunges 20 sit ups 10 Burpess (Partition any way between partners)

150103 Saturday

January 2, 2014SiteplicityCrossFitCrossFit, CrossFit Rochester MN, gym, minnesota, MN, Progression, Rochester Crossfit Minnesota0

All Levels: A.) make up Lift or Skill work Kettlebell: B.) 7 rounds 7 Double KB Push Press 7 Pull-ups (strict) 7 Burpees Perform: B.) 7 rounds 7 STO (135/95) 7 Pull-ups (Chest to bar) 7 Burpees Compete: B.) 7 rounds 7 STO (155/105) 7 C2B 7 Burpees Compete:

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