5 Rounds for time
Advanced
21 Pullups
21 Ring Dips
21 Sumo Deadlift High Pull @ 95#
Intermediate
15 Pullups
15 ring dips / dips off box
15 Sumo Deadlift High Pull @ wt
Beginner
10 Pullups (ast Pullups / jump pullups)
10 Dips
10 Sumo Deadlift High Pull @ wt
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How the classes operate
Warm up - run around the block, jump rope 3-5 minutes, 100 jumping jacks, etc
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Active stretching approx 5 minutes - shoulder rotations, trunk rotations, windmills, shoulder breakers w/ stick, overhead squats, samson stretches
Skill developement - learning / practicing new skills - approx 5-10 minutes
WOD warm up - using moves that reflect our workouts - 5-10 minutes
WOD - usually 10-30 minutes
Cool down and stretching - 5- 10 minutes
Minnesota Kali Group
CrossFit
Blog Archive
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2009
(112)
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November
(27)
- Angie
- Rest Day
- Broken Thursters
- For our esteemed Guests....
- HAPPY THANKSGIVING !!!
- Presses - Max 5 Reps
- Rows and push ups
- Power Cleans
- Saturday WOD
- Tabata (Kali Style)
- Cindy - Joe's first CrossFit date
- Day Off
- For time
- Bench - max 5 Reps
- Pressing Box Jumps
- Off Day
- Friday the 13th :(
- Off Day
- Veteran's Day Workout
- Overhead Squat - Max 3 Reps
- Freddy's Revenge (Deadlifts)
- Rest Day
- Cleans Max 1 Rep
- Off Day
- Incline Bench - Max 1 Rep
- Tyler
- Wall Balls for time
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▼
November
(27)
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