03.25.2024

Strength
Deadlifts
1 x 6 reps @80%

Accessories
3 sets (T-bar row has 4 sets)
A. T-bar row  10-8-6-drop back set @30X1
B. dips 8-10 reps ring/box/bars
 
WOD
Lucky Number 7
member of the month Brian Chu
77 Burpees
Every minute on the minute complete 7 empty barbell thrusters then max reps burpees until the next minute
Time is up at 10 minutes or when you finish the 77 burpees

03.23.2024

Hero WOD named "Finseth" in memory of Adam Finseth. Adam was a devoted firefighter and paramedic from Burnsville, who laid down his life in the line of duty along side 2 police officers Mather Ruge and Paul Elmstrand on February 18th. Adam was responding to aid a wounded officer when he lost his life.

Adam was a lifelong friend of fellow CrossFit box owner Matt Arnold of CF Detour located in Rochester MN. Matt said that there will never be another Finseth. Adam was a life long CrossFitter who trained at his home gym and at his home fire station in Burnsville.

"Finseth Hero Wod"
Buy in 83 wall balls- to symbolize Adam's badge/helmet number Followed by an 18 min AMRAP
2 power cleans at body weight (the month)
18 push-ups (the day)
24 double unders (the year)

03.22.2024

Strength
Super Set- 4 rounds
A. Landmine single leg RDLs x 8-10/side @20X1 https://youtu.be/_FggCDeGW4E
B. Landmine meadow rows x 8-10/side @20X1 https://youtu.be/e-c4gMcqdyw
C. Landmine Turkish sit ups x 8-10/side https://youtu.be/EhYVfy1KUUA
*try heavier than 2/29 when we did these last*

WOD
"You Proof"
Every 5:00 for 4 sets
20/15 cals choice
10 front squats 95/65
10 bar facing burpees

03.21.2024

Primer- get better at your gymnastics 
3 sets
A. hollow hold on rig x 10 seconds + arch hold on rig x 10 sec.
B. 5 pull ups negatives @ 3 seconds
C. 5 handstand push up negatives @ 3 seconds
D. 5/side single arm ring rows


WOD
"Strictly Business"
3 rounds for time
5 strict pull ups
10 shoulder to overhead 135/95. 115/75. 75/55
15 box jumps 24/20"

Rest 2:00

3 rounds for time
15/12  cals bike
10 kipping hspu or piked hspu
5 deadlifts 225/155. 185/125. 135/95

03.20.2024

Strength
Skill Transfer
4 sets 
snatch press from the receiving position x 2 reps
tall snatch x 1 rep  https://youtu.be/UpDy-VNnUuo
rest 20-30 seconds
**try heavier than last week**

If sots press is difficult, try this modification  https://youtu.be/2Uo0XZF8afk

A. Slow pull snatch x 6 sets
set 1- 2 reps @ 65%
set 2- 2 reps @ 70%
set 3- 2 reps @ 75%
set 4- 1 rep @ 80%
set 5- 1 reps @80+%
set 6- 1 rep @ 80+%

B. snatch pulls 
6 sets of 2 reps
set 1-2 @ 90%
set 3-4 @ 95%
set 5-6 @ 100% 

WOD
"Half Open"
10:00 AMRAP
4 DB thrusters 50/35  35/20
6 TTB
24 DUs

03.19.2024

Strength
Part A
Front Squats
5 sets of 3 reps @ 70%

Part B
Push Press
6 sets of 1 rep @ 85%

WOD
"Power Move"
Time Cap 10:00
24 power cleans 115/75  95/65  75/55
12 devil's press 50/35  35/20
18 power cleans
9 devil's press
12 power cleans
6 devil's press

03.18.2024

Strength
Deadlifts -explosive reps
8 sets of 3 reps @60%
*this is 90% of your max

Accessories
3 sets
A.  banded lat pull downs x 30 reps
B.  barbell bench press 8 reps @ 20X1 at RPE of 6/10

WOD
"I Wrote the Book"
Every 3:00 for 6 sets (3 each)
station one- 400m row
station two- 24/18 cals bike