Advanced
21 - 15 - 9
Cleans @ 135
Ring dips
Intermediate
21 - 15 - 9
Cleans (power cleans) @ 115
Ring dips or regular dips
Beginners
21 - 15 - 9
Hang Power Cleans - wt tbd
dips
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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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February
(17)
- Weekend warrior
- WOD for Thurs / Friday
- I'm back !!!
- Workouts for Wed / Fri / Mon - no workout on Sat
- Press
- Sunday = day of rest
- Intro Saturday
- Thursday
- Proper Squat technique - Rippetoe
- Hang Power Cleans
- Random Monday
- Saturday fun workout
- Deadlift
- Overhead Squat
- I do love you guys - really - this was not my idea
- WOD for Tuesday
- Press - Max 1 Rep
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February
(17)
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