Union Comp


Hero Workout Saturdays – 12162017

For load:

3 Push Presses

Like last week’s thrusters, work up to a relatively heavy set of three in the push press. Push Presses should NOT be cycled from repetition to repetition, meaning, athletes should be resetting between every repetition. Ideally athletes get in four to five working sets on their way up to a heavy triple.


This British Hero WOD is dedicated to Richard Nookie Darnell from Torquay, who died in a Lynx helicopter crash during a search and rescue mission to save the lives of others on 8th December, 2004.

He was serving on HMS Portland as a leading aircraft mechanic and winchman. He had already been deployed twice on operations with HMS Portland, and in 1998 he was honoured for bravery with the Boyd Trophy while serving on HMS Iron Duke after saving a life during a search and rescue. The WOD’s 200 meter run is about 1 lap around the HMS Portland.

Also dedicated to Lt David Cole, 34, Lt Robert Dunn, 29, both from Dorset, Lt Jamie Mitchell, 29, from Dundee who all died in the same incident.

AMRAP twenty minutes:

7 Squat Cleans (95/63)

7 Push Presses (95/63)

7 Back Squats (95/63)

250m Row (subbed for a 200m Run)

Athletes should choose a load that’s light and manageable. A loading that if needed all twenty-one repetitions could be performed unbroken (although, I don’t advise this strategy in a twenty minute workout). That being said, this is a loading that many athletes could perform as prescribed; if you’re debating on hitting it Rx go for it today!

Due to the fast nature of the barbell component and the roughly one minutes worth of time spent on the Rower for large classes this could get a little funky. My advice, utilizing one the three strategies (or a combination): 1) Stagger start half the group by one minute, then it’s first come first serve on the Rowers 2) Whip out the Assault Bikes in addition to the Rowers and perform fourteen calories for the guys and ten for the ladies 3) Substituting ten Burpees for the 250m Row.

Have fun!


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.