After a tough first workout, Britt Ringstrom is currently at 10th place in the 2012 Crossfit Games North Central Regional!
Click here to keep track of Britt!
Saturday’s WOD:
All: in8 Min 1RM Snatch (Beg-4×3)
Adv:
1 ¼ Front Squat-3×5 @75%
Int:
Front Squat- 3×5 @75%
Beg:
Front Squat 3×5
5 rounds for time of:
5 Sandbag Clean & Press, 80/50
7 Russian KB Swings 70/53
150 meter run
Britt Ringstrom & Adam Sullivan at CF Games North Central Regional
WOD for Friday, 5/18/2012
400m Run x 3 (rest 2-3 minutes btw sprints)
Then Rest 10 minutes
AMRAP in 7 Minutes:
7 Hang Power Snatch (115/73)
7 High Box Jump (24”/20”)
What a great day to enjoy the summer-like weather here in Minneapolis!
Whether it is a recovery day or a rugby day(!), get outside and do something Fun!
Adv: Snatch 5×2 @80%
Snatch Pulls – 3×3 @105%
Int: Snatch 5×2 @80%
Snatch Pulls – 3×2 @90%
Beg: Snatch 7×3
3 Rounds of:
10 HSPU
12 Front Squats, 60%
15 Lateral cone hops
Sprint 50 Yds
Rest 30 seconds
Repeat 10x
Complete 6 rounds for time of:
9 Pull Ups
25 Double-unders
On to Glendale, CO!
With victories this weekend over Potomac Athletic Club and Mystic River(Boston), Metropolis punched their tickets to USA Rugby’s Championship weekend June 2-3 in Glendale, CO.
Congratulations to Head Coach Nate Osborne and all the boys for securing Metropolis’ first D1 Final Four! Well Done!
WOD for 5/14/2012
Adv:
Clean& Jerk 5×2 @80%
Back squat – 2×3 @90%, 3×3 @85%
Int:
Clean& Jerk 4×3 @70%
Back squat – 4×2 @85%
Beg:
Clean 3×5
Jerk 3×3
Back Squat 3×3
4 Rounds:
10 DB Snatch (Rd1&3-right;Rd2&4-left, 35/25)
25 Pushups
100yd Sandbag Carry
50-yd Sprint
What a beautiful night! These are the nights that make Minnesota great. I hope you enjoyed it and are looking forward to a great weekend ahead.
WOD for Friday 5/11/12
Snatch 5×2 @85%
Back Squat 4×3 @88%
3 Rounds:
15 pullups
400m Run
Rest 60 seconds
Our 10 week strength camp, designed for College & Incoming HS Juniors & Seniors, will increase your speed, get you stronger, and make you a better athlete.
$329
10:30am-12:00pm
Monday, Wednesday, &Thursday
June 11-August 9**
Starting Monday, June 4th, there will @Full Strength class Monday – Thursday at 7:30pm, with the Saturday 8:30am class included as well.
Membership options are 2x, 3x, 4x, or unlimited options starting $89 per month.
Click here to sign up for a free trial class!
Mobility in a Minute is back! For everyone who really has some poor hamstring flexibility holding them down. Today we cover the Active Straight Leg Raise. Try this drill but don’t forget to stretch your Hip Flexors!
This Saturday’s Dynamic Mobility Workshop is filling up But there are still spots available.
We are in Little Canada, MN at The Athlete Lab.
Reverse your spot and Sign up Today!
Today’s @Full Strength WOD:
8 rounds of:
100m Sprint
10 Clapping Pushups
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