21-15-9
Box Jumps
Overhead Press
Burpees
Ring Rows
Scale to 16-12-8 or 15-10-5
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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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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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