Crossfit Mendota | Mendota Heights, MN http://www.crossfitmendota.com Fri, 17 May 2013 23:00:03 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 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/ 1 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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]]> http://www.crossfitmendota.com/2013/05/may-130514/feed/ 0 Monday 130513 Front Squats, Event 1 http://www.crossfitmendota.com/2013/05/may-130513-front-squats-event-1/ http://www.crossfitmendota.com/2013/05/may-130513-front-squats-event-1/#comments Sun, 12 May 2013 23:00:25 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8498 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

 

EMOM 7 min 

5 Front Squats @ 70% 1 Rep Max

 

Jackie

For Time

1000m Row

50 Thrusters (45lbs)

30 Pull ups

 

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]]> http://www.crossfitmendota.com/2013/05/may-130513-front-squats-event-1/feed/ 1 Sunday 120512 Annie http://www.crossfitmendota.com/2013/05/sunday-120512-annie/ http://www.crossfitmendota.com/2013/05/sunday-120512-annie/#comments Sat, 11 May 2013 23:00:37 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8481  

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Annie

50-40-30-20-10

Double Unders

Sit ups

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]]> http://www.crossfitmendota.com/2013/05/sunday-120512-annie/feed/ 0 Saturday 130511 Over Head Squats Snatches Run http://www.crossfitmendota.com/2013/05/saturday-130511-over-head-squats-snatches-run/ http://www.crossfitmendota.com/2013/05/saturday-130511-over-head-squats-snatches-run/#comments Fri, 10 May 2013 23:00:19 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8474 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

 

EMOM 10 min

5 OHS (135/95)

 

AMRAPS 12 Minutes

10 Squat Snatches (135/95)

400m Run

 

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]]> http://www.crossfitmendota.com/2013/05/saturday-130511-over-head-squats-snatches-run/feed/ 0 Friday 130510 Thruster http://www.crossfitmendota.com/2013/05/friday-130510-thruster/ http://www.crossfitmendota.com/2013/05/friday-130510-thruster/#comments Thu, 09 May 2013 23:00:11 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8469 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,

 

20 Minutes to a Establish

a 1 Rep Max Thruster

 

AMRAP 4 Minutes

Thrusters @ 90% of Above

 
Compare to – 130216

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]]> http://www.crossfitmendota.com/2013/05/friday-130510-thruster/feed/ 0 Thursday 130509 DL and Bench Press http://www.crossfitmendota.com/2013/05/thursday-130509-dl-and-bench-press/ http://www.crossfitmendota.com/2013/05/thursday-130509-dl-and-bench-press/#comments Wed, 08 May 2013 23:00:42 +0000 Kyle Spears http://www.crossfitmendota.com/?p=8464 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

2 Deadlifts

Use the first 3 Minutes as Warms ups and work up to a heavy Double. If the double is achieved Back off 25lbs and Try to maintain for the remainder of the 10 minutes

Every other Minute on the Minute 20 minutes

2 Bench Press

You and a partner with Trade off minutes on the Bench Press spotting each other. Work up to a heavy double on the Bench. If one is Achieved, back off 15 lbs and try to maintain for the remainder of the time.

 

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