Crossfit Mendota | Mendota Heights, MN http://www.crossfitmendota.com Wed, 22 May 2013 23:00:28 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 Thursday 130523 Bench Press and Row http://www.crossfitmendota.com/2013/05/thursday-130523-bench-press-and-row/ http://www.crossfitmendota.com/2013/05/thursday-130523-bench-press-and-row/#comments Wed, 22 May 2013 23:00:28 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8572 minnesota health club, MN gym, fitness gym in MN, gyms in minnesota, gym in minnesota, personal trainers in MN, fitness club in minnesota, fitness gym in minnesota, minnesota health and gym, fitness gums in minnesota, weight loss in minnesota

 

Max Effort Pull ups x3

 

5 Rounds for Time

5 Bench Press at Body weight

Row 250m

 

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]]> http://www.crossfitmendota.com/2013/05/thursday-130523-bench-press-and-row/feed/ 0 Wednesday 130522 Wall Balls, KB Snatches, Shoulder to OH http://www.crossfitmendota.com/2013/05/wednesday-130522-wall-balls-kb-snatches-shoulder-to-oh/ http://www.crossfitmendota.com/2013/05/wednesday-130522-wall-balls-kb-snatches-shoulder-to-oh/#comments Tue, 21 May 2013 23:00:20 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8566 gym in st paul, gyms in st paul, gyms in saint paul, health club in saint paul, st paul exercise classes, saint paul gym, st paul personal trainers, gym in saint paul, fitness club in saint paul, fitness gym in st paul, health and gym in st paul, weight loss in saint paul,

 

3 Min Max Effort Wallball Tosses (20/14)

3 Min Max Effort KB Snatches (70/53)

Rest 1 Min

2 Min Max Effort Wallball Tosses(20/14)

2 Min Max Effort KB Snatches (70/53)

Rest 1 Min

1 Min Max Effort Wallball Tosses(20/14)

1 Min Max Effort KB Snatches (70/53)

Rest 1 Min

Then

For Time

20 Shoulder to Overhead (165/105)

 

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]]> http://www.crossfitmendota.com/2013/05/wednesday-130522-wall-balls-kb-snatches-shoulder-to-oh/feed/ 0 Tuesday 120521 Deadlifts AMRAP http://www.crossfitmendota.com/2013/05/tuesday-120521-deadlifts-amrap/ http://www.crossfitmendota.com/2013/05/tuesday-120521-deadlifts-amrap/#comments Mon, 20 May 2013 23:00:31 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8560 gym in twin cities, twin cities fitness club, twin cities personal trainer, fitness gym in twin cities, twin cities health club, fitness classes in the twin cities, personal fitness trainer in twin cities, weight loss, twin cities

 

EMOM 10 Min 

1 Deadlift

 

8 min AMRAP

10 Pullups

15 Burpees

20 Jumping Squats (45/35)

 

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]]> http://www.crossfitmendota.com/2013/05/tuesday-120521-deadlifts-amrap/feed/ 4 Monday 120520 Clean and Jerks 21-15-9 http://www.crossfitmendota.com/2013/05/monday-120520-clean-and-jerks-21-15-9/ http://www.crossfitmendota.com/2013/05/monday-120520-clean-and-jerks-21-15-9/#comments Sun, 19 May 2013 23:00:11 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8554 gym in st paul, gyms in st paul, gyms in saint paul, health club in saint paul, st paul exercise classes, saint paul gym, st paul personal trainers, gym in saint paul, fitness club in saint paul, fitness gym in st paul, health and gym in st paul, weight loss in saint paul,

 

EMOM 10 min

1 Clean and Jerk

21-15-9

KB Swings (70/53)

Box Jumps (30/24)

 

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]]> http://www.crossfitmendota.com/2013/05/monday-120520-clean-and-jerks-21-15-9/feed/ 2 Sunday 130519 Elizabeth http://www.crossfitmendota.com/2013/05/sunday-130519-elizabeth/ http://www.crossfitmendota.com/2013/05/sunday-130519-elizabeth/#comments Sat, 18 May 2013 23:00:11 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8530 Josh Power Clean

Elizabeth

21-15-9

Squat Clean (135/95)

Ring Dips

 

 

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]]> http://www.crossfitmendota.com/2013/05/sunday-130519-elizabeth/feed/ 0 Saturday 130518 Event 7 http://www.crossfitmendota.com/2013/05/saturday-130518-rope-climbs-and-squat-cleans/ http://www.crossfitmendota.com/2013/05/saturday-130518-rope-climbs-and-squat-cleans/#comments Fri, 17 May 2013 23:00:03 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8527  

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Regional Competitors Tony Koens and Megan MacLellan

 

4 Rounds for time

2 Rope Climbs

100′ Shuttle Run

4 Squat Cleans (225/135)

100′ Shuttle Run

 

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]]> http://www.crossfitmendota.com/2013/05/saturday-130518-rope-climbs-and-squat-cleans/feed/ 0 Friday 130517 Backsquat Event 6 http://www.crossfitmendota.com/2013/05/friday-130517-backsquat-event-6/ http://www.crossfitmendota.com/2013/05/friday-130517-backsquat-event-6/#comments Thu, 16 May 2013 23:00:56 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8524 gym in st paul, gyms in st paul, gyms in saint paul, health club in saint paul, st paul exercise classes, saint paul gym, st paul personal trainers, gym in saint paul, fitness club in saint paul, fitness gym in st paul, health and gym in st paul, weight loss in saint paul,

 

Back Squat 5×5@ 80%

 

For Time

100 Double Unders

50 HSPU

40 Toes to Bar

30 Shoulder to Over head (160/100)

20 Walking lunges in the front rack (160/100)

 

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]]> http://www.crossfitmendota.com/2013/05/friday-130517-backsquat-event-6/feed/ 2 Thursday 130516 Jerk and Event 5 http://www.crossfitmendota.com/2013/05/thursday-130516-jerk-and-event-5/ http://www.crossfitmendota.com/2013/05/thursday-130516-jerk-and-event-5/#comments Wed, 15 May 2013 23:00:45 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8517 eagan gym, gyms in eagan, health club in eagan, eagan personal trainer, gym in eagan, personal trainers in eagan, exercise classes in eagan, fitness club in eagan, eagan health and gym, personal fitness trainer in eagan, weight loss in eagan

 

Establish 

1 Rep Max Jerk

21-15-9

Deadlifts (315/205)

Box Jumps (30/24)

 

Compare to 130415

 

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]]> http://www.crossfitmendota.com/2013/05/thursday-130516-jerk-and-event-5/feed/ 2 Wednesday 130515 Event 4 http://www.crossfitmendota.com/2013/05/wednesday-130515-event-4/ http://www.crossfitmendota.com/2013/05/wednesday-130515-event-4/#comments Tue, 14 May 2013 23:00:26 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8511 minneapolis group personal training, gyms in minneapolis, health club in minneapolis, minneapolis personal trainer, gym in minneapolis, personal trainers in minneapolis, exercise classes in minneapolis, fitness club in minneapolis, minneapolis health and gym, personal fitness trainer in minneapolis, weight loss in minneapolis

 

For Time

100 WB Tosses (20/14)

100 Chest to Bar Pull ups

100 Pistols Alternating Legs

100 Snatches (95/75)

 

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]]> http://www.crossfitmendota.com/2013/05/wednesday-130515-event-4/feed/ 0 Tuesday 130514 Event 2 and 3 http://www.crossfitmendota.com/2013/05/may-130514/ http://www.crossfitmendota.com/2013/05/may-130514/#comments Mon, 13 May 2013 23:00:26 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8503 mendota gym, mendota heights gym, gym in mendota heights, personal trainer in mendota heights, mendota heights gym, gym in mendota heights, fitness gym in mendota heights, weight loss in mendota

7 Min to Establish

3 Rep Max OHS from the Ground

Men Starting Weights- 95/135/185/225/255-After starting weight reps are completed move up by 10lbs

Women Starting Weights-65/95/135/155/175-After starting weight reps are completed move up by 5lbs

Rest 2 Min

For Time

30 Burpee Muscle ups

 

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