5 Rounds
7 Muscle ups (21 pull ups / 21 Ring Dips
21 Burpees
Intermediate
5 Rounds
15 pull ups
15 dips
15 Burpees
Beginners
5 Rounds
10 Pull ups
10 Dips
10 Burpees
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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
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December
(25)
- Max 5 Reps Over head squat
- RYAN
- Blitzkreig
- Max Press x 5
- Sat Workout
- Top Gun CrossFit closed for Christmas
- 12 Days of CrossFit - just like the song - a fun l...
- Hang Power Cleans - Max 5 Reps
- Tabata
- Johnny Cash
- Kickin' a$$
- Back Squat - max 5 reps
- Cardio
- Rings
- Deadly Wall Balls
- make up day
- Murphy's burpees
- Sumo Deadlift High Pulls
- Broken Fran
- WOD - finish pull up rack
- Lumberjack 20
- Lumberjack CrossFit 20
- Back Squat Max 5 Reps
- Happy Birthday Bada-Bing
- Off Day
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December
(25)
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