150 Wall Balls for time
Intermediate
100 Wall balls
Beginners
50 Wall Balls
After that hell, go home and relax. We warm up with some Pull ups, as everyone has made pull ups some kind of goal, so that's enough for today.
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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
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2010
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January
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- Sunday - off day
- Saturday morning free trial class
- Friday WOD
- Back Squat - 1 Rep Max
- Cindy
- Press - Max 1 Rep
- Deads 5 x 5
- Rest Day
- Free Saturday Trial workout
- MN Kali "Fight Gone Bad"
- "Marines"
- Burping presses
- McFlurries
- Deadlifts 5 x 5
- Saturday Intro Class
- Friday Workout
- Front Squat Max 3 Reps
- Hump Day
- Karen
- Deadlifts x 5
- "Filthy 50"
- Bench 3 Rep Max
- Fran
- Minneapolis
- Start of a New Year, new way of working out
- Rest Day ?
- Good Morning Minnesota
- Happy New Year = CFT
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January
(28)
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