• Home
  • No Sweat Intro
  • Nutrition
  • Personal Training
  • Classes
    • Adult CrossFit
    • Kids and Teens
    • Family Fit
    • Schedule
  • Success Stories
  • FAQ's
  • More
    • Coaches
    • Facility
    • Birthday Parties
    • Drop-Ins
    • Contact Us
CROSSWINDS CROSSFIT, LAKEVILLE, MN
  • Home
  • No Sweat Intro
  • Nutrition
  • Personal Training
  • Classes
    • Adult CrossFit
    • Kids and Teens
    • Family Fit
    • Schedule
  • Success Stories
  • FAQ's
  • More
    • Coaches
    • Facility
    • Birthday Parties
    • Drop-Ins
    • Contact Us

sunny horizon

3/9/2016

0 Comments

 
Back Squat (3-3-3-3-3-3)
80% OF 1 REP MAX

12 MINUTE AMRAP:
4 PISTOLS
6 BOX JUMPS 24/20
12 SIT UPS
0 Comments

CAMELBACK

3/8/2016

0 Comments

 
FOR TIME:
50 DOUBLE UNDERS (150 SINGLES)
21 CHEST TO BAR PULL UPS
21 POWER SNATCHES 95/53
50 DOUBLE UNDERS
15 CHEST TO BAR PULL UPS
15 POWER SNATCHES
50 DOUBLE UNDERS
9 CHEST TO BAR PULL UPS
9 POWER SNATCHES
0 Comments

PENNY PINCHER

3/7/2016

0 Comments

 
FOR TIME:
2 ROUNDS:
15 THRUSTERS 95/53
15 WALL BALLS 20/14
2 MINUTE REST
3 ROUNDS:
15 BOX JUMPS 30/24
15 HRPU
2 MINUTE REST
4 ROUNDS:
10 KB SWINGS 53/35
10 JUMPING LUNGES
AT 3-2-1 GO ATHLETES WILL COMPLETE THE FIRST TWO ROUNDS AND THEN TAKE A 2 MINUTE REST.  ATHLETES WILL HAVE TO TRACK THEIR OWN TIME AS THE CLOCK WILL CONTINUE TO RUN UNTIL THE LAST PERSON IS FINISHED WITH ALL 3 SEGMENTS.
0 Comments

COACH RYAN'S FAVORITE

3/5/2016

0 Comments

 
BRING SALLY UP

500 Meter Max Effort Row
  Rest 2 Min
    21-15-9
    Deadlift (225/153 lb.)
    Bar Facing Burpees
Finish with a 500 Meter Row
0 Comments

UTTER FRUSTRATION

3/4/2016

0 Comments

 
5 ROUNDS FOR WEIGHT:
12 POWER CLEANS
6 BARBELL BURPEES
24 KB SWINGS (35/26)
**SCORE IS TOTAL POWER CLEAN WEIGHT MOVED
***14 MINUTE TIME CAP
LAST 5-10 MINUTES STRETCHING AND MOBILITY
0 Comments

KING OF HEARTS

3/3/2016

0 Comments

 
EMOM 10:
2 SQUAT CLEANS  155/93
4 BOX JUMPS  24/20
RX+
2 SQUAT CLEANS  205/123
4 BOX JUMPS  24/20


FOR TIME:
DOUBLE UNDERS
50-40-30-20-10
SIT UPS
10-20-30-40-50
*12 MINUTE TIME CAP
0 Comments

SETTLING OF THE DUST

3/2/2016

0 Comments

 
Power Snatch (5-5-5-5-5)
PERFORM 5 SETS OF 5 REPS AT 70% OF YOUR 1 REP MAX.

15 MINUTE AMRAP
10 DEADLIFTS  155/93
15 HRPU
30 DOUBLE UNDERS
0 Comments

LINGERING SENSATION

3/1/2016

0 Comments

 
17 MINUTE AMRAP
BUY IN: 150 DOUBLE UNDERS
3 RING DIPS
6 PUSH PRESS 95/53
9 CALORIE ROW
***EVERY 4 MINUTES EXECUTE 20 SIT UPS***
0 Comments

    workout of the day

    FIND THE DAILY WOD HERE

    Archives

    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015
    September 2015
    August 2015
    July 2015

    Categories

    All

    RSS Feed

Proudly powered by Weebly
  • Home
  • No Sweat Intro
  • Nutrition
  • Personal Training
  • Classes
    • Adult CrossFit
    • Kids and Teens
    • Family Fit
    • Schedule
  • Success Stories
  • FAQ's
  • More
    • Coaches
    • Facility
    • Birthday Parties
    • Drop-Ins
    • Contact Us