Union Comp


Monster Mash Saturday’s – 04072018

I had planned for a HERO WOD this Saturday but I suppose the Minnesota weather had other plans… Instead we’ll do a spin on this past week’s Monster Mash. Enjoy!

For time:

2000m Row

75 Wall Ball Shots (20/14)

50 Burpees

25 Bar Muscle Ups (substitue: chest to bar pull ups or pull ups)

…rest five minutes…

For time:

30 Deadlifts (275/183)

20 Front Squats (185/133)

10 Squat Snatches (135/93)

…rest five minutes…

Three rounds for time:

60 Double Unders

15 American Kettlebell Swings (72/53)

Athletes will partner up for the above Monster Mash. Partner one will start on the rower and partner two will wait until the completing of partner one’s two thousand meters before beginning their row effort. Partners will also share barbells for today’s workout given the plate restrictions. Athlete one should be completely finished with workout two before athlete two has to start workout two; this is due to the roughly eight minute stagger from athlete one to the start of athlete two. The second workout should not take longer than eight minutes!


Monster Mash Saturday’s – 03312018

Last Saturday was so much fun I figured we’d continue with another Monster Mash! Enjoy!

9 – 15 – 21 reps for time:

Burpees to a Touch

Strict Knees to Elbow

…Rest Five Minutes…

Three rounds for time:

50 Air Squats

25 Pull Ups

15 Push Jerks (135/93)

…Rest Five Minutes…

Four rounds for time:

21/15 Calories on the Rower

15 Hand-Release Push Ups

9 Meter Handstand Walk

The format of the above is very similar to last Saturday’s Monster Mash. However, unlike last week athletes will transition from workout to workout on their own given that each workout is task oriented.


Monster Mash Saturday’s – 03242018

The Open is over! I hope everyone enjoyed the heightened intensity at Friday Night Lights over the last few weeks and surprised themselves by stepping outside the comfort zone.

We’re going to switch things up for our Saturday Morning sessions going forward (kind of…). We’ll now be doing a mixture of the following: 1) Partner workouts programmed by Paul 2) CrossFit Linchpin’s Monster Mash Monday’s or 3) Classic Hero WODs.

Looking forward to seeing everyone for this week’s first iteration of a crazy looking day!


AMRAP twenty minutes:

2 Muscle Ups

4 Handstand Push Ups

8 American Kettlebell Swings (72/53)

…Rest Five Minutes…

AMRAP fifteen minutes:

15 Wall Ball Shots (20/14)

15 Power Snatches (75/53)

…Rest Five Minutes…

AMRAP ten minutes:

50 Double Unders

5 Bar Facing Burpees

5 Deadlifts (315/205)