CrossFit Minneapolis + St. Paul

Warm-up:

500 M Row
21 MB Tosses (w/ partner)

25-50-75 Reps for time:

Squats
Pull Ups
Push Ups
Sit Ups

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Warm-up:

Stretch Out

For time:

10 K Run

Compare times with 11/22/10 or 11/23/10

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Warm-up:

3 Minutes of Plank
3 Minutes of Squat Hold

The Seven

7 Rounds For time:

7 HSPU
7 Thruster (135/93)
7 KTE
7 DL (245/173)
7 Burpees
7 KB Swings (72/53)
7 Pull Ups

Rx: Thruster (135/93), DL (245/173), KB Swing (72/53)
St. Olaf College: Thruster (115/73), DL (215/143), KB Swing (53/35)
Roanoke College: Thruster (95/63), DL (185/113), KB Swing (53/35)

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Warm-up:

Running Drills

For time:

50 Walking Lunges
21 R Arm KB Snatches
21 L Arm KB Snatches
50 Walking Lunges
15 R Arm KB Snatches
15 L Arm KB Snatches
50 Walking Lunges
9 R Arm KB Snatches
9 L Arm KB Snatches
400 M Run

Rest 3 minutes

Run 1 mile for time

Rx: 50 Lunges/KB @ (72/53)
Johnny Walker Blue Label: 50 Lunges/KB @ (53/35)
Johnny Walker Black Label: 50 Lunges/KB @ (35/26)
Johnny Walker Red Label: 50 Lunges/KB @ (26/18)

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Warm-up:

400 M Run
15 WB Shots
50 Mountain Climbers

Jerk:

2-2-2-2-2

4 Rounds for time:

500 M Row
7 Thruster (135/93)

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Warm-up:

Movement Review
25 Star Jumps
50 Jumping Jacks

Squat:

5-5-5

Clean:

3-3-3-3-3

Snatch:

1 x 10

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Warm-up:

400 M Run
500 M Row
20 Push-ups

2 x Maximum Effort:

Dead Hang Pull-ups

For Total Reps:

10 Minutes – HSPU
5 Minutes – Squats
2 Minutes – Pull-ups
1 Minute – Push-ups

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