May 18, 2012 | Posted by Sean “Raising a Rebel”
3 minutes max effort D/Us
2 minutes Rest
4 rounds of:
1 minute KB Swings (1.5/1)
1 minute Sit Ups
1 minute Burpees
1 minute Rest
Add total reps (to include D/Us) for score.
Categories: Workout of the Day - WOD BLOG | 
Tags: | 
No Comments »
May 17, 2012 | Posted by Sean “Tongue Sock”
20 Minute AMRAP
400 m Run
3 x Clean & Jerk
Add total weight lifted. 10% bonus for any lift at 3/4 body weight or above.
(Compare to 24 May 2011)
Categories: Workout of the Day - WOD BLOG | Tags: | 3 Comments »
May 16, 2012 | Posted by Sean ***Please get signed up if you’re planning to attend either (or both) of the RxStar workshops this weekend. Thanks!***
“Cut to the Quick”
15 min AMRAP
6 OHS (135/95)
6 Toes to Bar
6 HSPU
Okay, we realize that these videos aren’t for everyone, but I am convinced that a few of you will appreciate them. Taken from The Food Lovers Kitchen website, here’s 2 videos they produced while visiting US Wellness Meats. I encourage all of you to hop on both websites. Enjoy!
Here’s TFLK’s original post with some great photos along with the details of their day.
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
May 16, 2012 | Posted by Sean REST
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
May 14, 2012 | Posted by Sean “Hair on Fire”
For Time:
4/20/20
3/20/20
2/20/20
1/20/20
Rope Climbs/ Box Jumps (24/20)/ SDLHP (2/1.5)
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
May 13, 2012 | Posted by Sean ***Please bring your fancy rope climbing socks***
“Movers & Shakers”
For Time:
100 D/U’s
800M Run
60 Air Squats
40 Push-ups
20 Knees-to-Elbow
Congrats to Kristin A. for completing the Oakdale Spring Classic Duathlon on Saturday. Kristin’s best time last year at a similar event (and shorter by .5 miles) was 2:04 and this year her official time was 1:48:25. Kristin maintained her pace the whole way through to give her an almost 20-min PR time. Also, no knee pain this year! Kristin credits Paleo for a “faster recovery and steadier energy through the end.”
That’s OUTSTANDING, Kristin! You’re looking strong, fit and happy! Can’t wait to hear more about your accomplishments this racing season.
__________________________________________________________________
We have 2 more workshops coming up the weekend of May 19th and 20th, focusing on muscle-ups and pull-ups. Links for registration are provided below.
http://muscleupnorthstar.eventbrite.com/ – Muscle Workshop 19May12
http://pullupnorthstar.eventbrite.com/ – Pull Up Workshop 20May12
Categories: Workout of the Day - WOD BLOG | Tags: | 8 Comments »
May 12, 2012 | Posted by Sean “Mom’s Tulip”
20 min AMRAP
6 Hang Squat Snatches (95/65)
12 Barbell Burpees
200M Run
Happy Mother’s Day!
Categories: Workout of the Day - WOD BLOG | Tags: | 5 Comments »
May 11, 2012 | Posted by Sean REST
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
May 10, 2012 | Posted by Sean “Hammer”
5 rounds each for time
5 Power Cleans (135/95)
10 Front Squats
5 Jerks
20 Pull-ups
Rest 90 sec
(Compare August 6 2011)
___________________________________________
We have 2 more workshops coming up the weekend of May 19th and 20th, focusing on muscle-ups and pull-ups.
Please stand-by as we’re working on the link for registration and payment. Thanks!
Categories: Workout of the Day - WOD BLOG | Tags: | 1 Comment »
May 9, 2012 | Posted by Sean “Bookends”
For Time
800 M Run
3rds
20 Wallballs (20#/14# 10ft)
20 Parallette Pass-Throughs
20 Sit-ups
800M Run
In honor of a great movie, we give you this photo.
You should all YouTube clips of “Tropic Thunder” and prepare to laugh…hard. PS-they get a little spicy.
Categories: Workout of the Day - WOD BLOG | Tags: | 3 Comments »
May 8, 2012 | Posted by Sean “Diane”
21-15-9
Deadlift (225/150)
HSPU
(Compare 6 April 2011, 12 October 2010, 23 April 2010)
__________________________________________________________________
We have 2 more workshops coming up the weekend of May 19th and 20th, focusing on muscle-ups and pull-ups. Links for registration are provided below.
http://muscleupnorthstar.eventbrite.com/ – Muscle Workshop 19May12
http://pullupnorthstar.eventbrite.com/ – Pull Up Workshop 20May12
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
May 7, 2012 | Posted by Sean REST
Photo by Melissa T.
Categories: Workout of the Day - WOD BLOG | Tags: | 6 Comments »
May 6, 2012 | Posted by Sean All-in-all sign-ups are going well, however, we still have a few issues–
1. People are signing-up, but not showing up.
2. People are signing-up, but canceling at the last minute.
This is not good because we had a few individuals that didn’t come at all today thinking the classes were full. Don’t be a Blue Falcon and screw your buddy and also, please be accountable for your selections. Thanks!
“Nancy”
5 rounds
400 m run
15 OHS (95/65)
Here’s a great video about the power of determination and perseverance.
Categories: Workout of the Day - WOD BLOG | Tags: | 4 Comments »
May 5, 2012 | Posted by Sean “Smalls (minus the Biggie)”
Complete as many rounds in 15 minutes of:
5 x Chest to Bar Pull Ups
5 x 1/2 Body Weight Thrusters
(Compare to 6 December 2011)
For those athletes who share a couple’s membership, I think we have a solution to your sign up issues. What we need to do is create a whole new account for the individual who DID NOT set up the original account. 1) On the CFNS website go to the “Member Site” link to bring you to the MindBody page. 2) Go to the top tab and hit the “My Info” tab. 3) A log in screen will come up and you want to enter your first and last name in the “New to our site?” boxes and click on “next.” 4) If you are already in the system as a spouse, your name will appear, click on it if it is you. 5) The next screen will come up asking you to verify email, address and DOB, click “next” and follow the instructions to set up your own account so you can sign up for classes on your own. IF THERE ARE ANY QUESTIONS OR ISSUES, PLEASE EMAIL SEAN@CROSSFITNORTHSTAR.COM AND WE’LL GET YOU SQUARED AWAY. SEE YOU TOMORROW!
Categories: Workout of the Day - WOD BLOG | Tags: | No Comments »
May 4, 2012 | Posted by Sean **REMEMBER TO SIGN IN ON YOUR MINDBODY ACCOUNT. THESE WEEKEND CLASSES GET BIG AND WE NEED YOUR HELP SO WE CAN RUN SAFE AND EFFICIENT CLASSES. IF YOU ARE HAVING ISSUES SIGNING UP, EMAIL SEAN@CROSSFITNORTHSTAR.COM SO WE CAN FIX THE PROBLEM.**
“Cinco de Mayo”
For time:
50 Wallballs (20#/14# @ 10′)
50 Box Jumps (24/20)
50 KB Swings (1.5p/1p)
50 Weighted Lunges (45#/35#)
50 Burpees
Categories: Workout of the Day - WOD BLOG | Tags: | 2 Comments »
