21-15-9 KB Swings 50# / Ring push ups / pull ups
Intermediate
16-12-8
Beginner
12-9-6
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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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March
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- Press - 5 x 5
- Deadlifts
- Balls o' Death
- Tuff Saturday WOD
- Bent Row - max 5 Reps
- Pull ups, push ups, wall balls
- Overhead Press - max 5 reps
- This is a quick one - do it fast
- Back Squats - 5 Rep Max
- Friday WOD
- More running ?
- St. Patty's Day WOD
- Snatches (hey- keep it clean)
- Monday WOD
- Sat beginner workouts
- Bench
- Thursday WOD
- Max Pull ups (or death by pull up - pretty accurate)
- Craps
- Max Deadlift - 5 Reps
- Tons of fun today !!!
- Top Gun Saturday
- running Wall Balls
- Power Snatches
- Wednesday workout
- Tuesdays are evil
- Deadlifts
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March
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