Union Comp


Partner Workout Saturday’s – 12092017

Five working sets, not for time:

1 Legless Rope Climb + 1 Rope Climb

Meaning, athletes will perform one legless rope climb and then slide down without allowing their feet to touch the floor and perform one additional rope climb (this time with their feet). A great modification is one rope climb plus one rope climb.

For load:

3 Thrusters (from the floor)

Work up to a heavy set of three in the thruster from the floor. Although we’re working up to a challenging load lets also get in at least three working sets; preferably four or five.

27 – 21 – 15 – 9 reps for time (w/ a partner):

Synchronized Thrusters (95/63)

Synchronized Lateral Facing Burpees

Chest to Bar Pull Ups (partner hangs from the pull up bar)

The only movement that isn’t shared in the above triplet is the Chest to Bar Pull Up. Athletes may share the pull ups in any manner they’d like, although, the non-working partner must be hanging from the pull up bar while the other partner works. A couple great modifications for today’s workout are 1) performing 21 – 15 – 9 reps for time and 2) scaling to kipping pull ups. Grab a buddy, challenge yourself, and have fun on this brutally beautiful rendition of Fran.


Hero Workout Saturdays – 12022017


United States Marine Corps Pfc. Anthony “TJ” Antell Jr., 35, of Arlington, Texas, died May 2, 2016, from a gunshot wound when he tried to disarm a gunman at a local Walgreens. Antell was the owner of CrossFit Abattoir.

He is survived by his wife, Crystal; sons, Hayden and Liam; daughter, Rilee; and many other friends and family.

For time*:

10 Bench Presses (185/133)

10 Strict Pull Ups

Max Set of Thrusters (135/93)

*complete the triplet in the above fashion until one hundred thrusters have been completed.

Given that we only have five benches at CrossFit Minneapolis athletes will work together in small groups of three to five for the above workout. Think of it as a team workout! Athletes on a team will need to be of like ability so as to not require large (if any) weight changes on the bench press. A couple rules during today’s Hero workout: 1) There’s always a spotter on the bench press and 2) There’s always someone working on the bench press.


Twelve Days of Thankfulness – 11252017

“Twelve Days of Thankfulness”

For time, completed in the “twelve days” format:

1 Rope Climb

2 Muscle Ups

3 Strict Handstand Push Ups

4 Push Jerks (155/103)

5 Hang Squat Cleans (155/103)

6 Deadlifts (155/103)

7 Toes to Bar

8 Burpees to a Touch

9 Chest to Bar Pull Ups

10 Wall Ball Shots (20/14)

11 Box Jumps (30/24)

12 Power Snatches (155/103)

The above workout is to be completed in the “twelve days” format, meaning athletes will complete 1 rope climb, then 2 muscle ups plus 1 rope climb, then 3 strict handstand push ups plus 2 muscle ups plus 1 rope climb etc. Athletes will finish with twelve power snatches plus eleven box jumps plus ten wall ball shots, etc.

The above workout can be modified to a badass workouts for all degrees of athlete! Scale the gymnastics movements to manageable variations and the barbell loading to a weight that can be cycled.

Have fun with today’s workout and be thankful for all the amazing things in our lives!