CrossFit Twin Cities - X.F.T.

Damn, thats a tough lady

Saturday's WOD

Another heavy day

Learn all the following exercises, then execute the WOD. Weight should be heavy enough to barely make last rep with good form. Go easy, watch your form. Do not worry so much about time today, learn the movements correctly and execute correctly. The time will come later.

3 rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

Friday, Baby Kelly

Five rounds for time of:
Run 200 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Thursday WOD

Run 2 miles for time

New Record!!!

Awesome job on the wall balls today.  Mark Scott kicked ass and set the new record with a time of 3:57!

Congrats to those of you who made it on the board today:

Lorin 4:50, Amanda 4:45, Mr. Jones 7:02, Ryan 5:41, Sammy 8:11, Mike 7:08, Chris 5:26, Caitlin 5:26, Alyssa 6:21, Alayna 4:54, Tracy 5:37, Rebecca 5:01 and good luck to Sammy tomorrow and Friday on her tests .  

Wed. W.O.D.

100 Wall balls for time. 

Men 20 lbs. ball, Women 16 lbs. ball.

If you do the actual weight and and squat all the  way down to the butt ball, your name will be on the board.  But be smart and use good judgement.  We would much rather have you use the 6 lbs ball and do a full squat instead of the heavier ball and half squat.  You will get better results when do the exercises at full range of motion and you will one day be able to do the actual weight.

Tuesday's WOD

4 Rounds
15 Weighted Sumo Deadlift High Pulls
100Jump rope revs
30 Medicine ball cleans

Monday's WOD

"Helen"

Three rounds for time:
Run 400 meters
1 ½ pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Sunday WOD

Ok guys, I want you to take a rest day.  But if you are stubborn like me, here is what I'm doing:

Running from my house to Weaver Lk park at noon, 1.5 miles, then doing 5 sets of stair sprints (actually did 10, plus 50 picnic table jumps) with 20 push-ups in between each set and 20 sit ups. Then Im going to eat a lot because we are having a family picnic there. Followed by fun in the water.......catch a ride home and rest...

Saturday WOD

For time:
50 Wall-ball shots
50 Pull-ups
35 Wall-ball shots
35 Pull-ups
20 Wall-ball shots
20 Pull-ups

Use 20 pound medicine ball men, 16 lbs women, launched to a target ten feet above the ground.

Use inner tubes for assisted pull ups