CrossFit Twin Cities - X.F.T.

Monday's WOD

 

Back to the grind WOD, 4 rounds

15 Sumo Deadlifts 45/65/95

100 jumping jacks

15 box jumps

Saturday WOD

100 squats

5 manmakers

75 squats

10 manmakers

50 squats

15 manmakers

Friday's Wod

 

As many laps as possible in 20 min.

Farmers walk men (30-40 lbs. and women 20-25 lbs.) half way 10 push ups on the dumb bells, walk the other half 5 d.b. thrusters, jog back.  Thats 1 rep. and repeat.

Thursdays WOD

Row 500 meters for time 3x's.  Who will beat the 1:28 men's time?  Were looking for a new women's record too.

Rest 5 min. or more after each row.

 

Power Day!

 

21, 15, 9

Men 225 lbs Women 155 lbs. dead lift (Be smart!  No egos!  If the weight is to heavy, scale it lower!)

Hand stand push ups , or hip clappers (if your doing hip clappers, double the reps), (thanks to our friend Tyler at CrossFit MSP for the hip clapper idea).

For Time!!!  Post your time on the board please!

5pm Tuesday

4 rounds

row 500 meters

5 burpees

21 push presses

Tuesday's WOD

"300" TEAM WOD

300 ring push ups

300 kettle bells

300 regular push ups

300 pull ups/negatives

If possible people who are coming to the 5pm class try to make it to the 6:15 class so you can partake in the fun!!!!!

If you need to come to the 5pm class, no worries, we will come up with something I'm sure!!!!

Blast from the past!

 

Monday's WOD

Look in your journal and pick your WOD.  If you can't decide, Coaches choice.  Be sure to put your scores on the board and focus on your beating your last time.  

Feed My Starving Children

 Thanks to all of our athletes and parents for taking the time volunteering at Feed My Starving Children. We all had a great time and was good to know that we did something to help out the children in Haiti.  We all have to stop making excuses and make sure to make time to give back to the community because every little bit matters.  (Not pictured Amanda Bluford, she had to go to the emergency room because she had an allergic reaction.  But she is doing okay).  We will have to get a larger group together and see what team can bag the most food in 2 hours!  

 

Sunday WOD!

TAKE A DAY OFF!!!!!!!!!!  Be sure to check your progress and results!  Set new goals for this week and stay focused!