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CrossFit Total (compare with 5/18/13 or 5/20/13)

Establish 1RM of the following:

Back Squat
Press
Deadlift

Add maximum lifts together for your CrossFit total. Athletes have three opportunities to establish max loads.

Post thoughts and totals to “comments”.  

Log Your Workouts: Beyond the Whiteboard is an online workout tracker that we subscribe to, so it’s free for our members! Follow these instructions to create an account and join our affiliate so you can log your scores for our WOD each day. BTW also has an iPhone App that you can download. Click here for detailed instructions to create your account and join our affiliate.

50 Reps, not for time:

Wall Climb

One minute on, one minute off for 12 minutes:

9-6-3 Reps:

Push Press (115/83)
Box Jumps (24/20)
Pull-ups

The goal is to get through the triplet as many times as possible while only working in the “on” minutes.

Post thoughts and scores to “comments”.   

There is only one class at 11am at CrossFit St Paul to support the CrossFit for Hope Charity workout (10am intro workout is still occurring). Potluck style bbq will follow! If you can’t attend you can still contribute to a good cause by clicking here.

“Hope”

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them to comments.

Scheduling reminder – There are no classes in the gym today. We have an extra class at 10am at CF MPLS and a 4:30pm at CF MPLS. Thanks for your understanding.

Overhead squat: 1-1-1-1-1 5 Rounds for time: 400m Run 15 Overhead squats (95/63) Compare to 080811. Post thoughts and times to “comments”.  

Scheduling Note – There are no classes in the gym today or tomorrow. We’re having a 10am track workout at Macalester College, and there will be an additional Sunday 10am class at CFMPLS

 

 

 

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps, 24/20″ box
115/73 pound Push press, 12 reps
9 Toes-to-bar

Post thoughts and times to “comments”.   

Back squat:

3-3-3-3-3

6 Rounds for time:

3 Muscle-ups
8 Kettlebell swings (72/53)
20m Bear crawl
1 Minute rest

Post thoughts and times to “comments”.