Sunday, October 4 - Saturday, October 11

 Being this is our final week in our current space, we thought we would look back at the beginning. Only half a gym finished, but a whole lot of dreams! 

Being this is our final week in our current space, we thought we would look back at the beginning. Only half a gym finished, but a whole lot of dreams! 

Sunday, October 4 - No Class

 

Monday, October 5

Strength: Front Squat

  • 5 x 2 

WOD: "Waterfall" for time

  • 10 Alt. Pistol Squats
  • 15 Sumo Deadlift High Pulls (63/95)
  • 20 Push Press (63/95)
  • 800M Run

 

 

Tuesday, October 6

Strength: 3 Position Snatch 

  • High Hang Snatch + Hang Snatch + Snatch

WOD: 21-15-9 for Time

  • Overhead Squat (83/115)
  • Box Jumps (20/24)

 

Wednesday, October 7

Festivus Games Prep

:00 - 6:00

Buy-In: 20 calorie row, then

AMRAP: 

  • 3 Wall Walks
  • 6 Pull-Ups

6:00 - 8:00 Rest

8:00 - 9:00

  • Row max calories in 1 minute

Rest 5 minutes

For Time: 12-10-8-6-4-2

  • Plate-Hop Burpees
  • Plate Overhead Reverse Lunges
  • Sit-Ups 

 

Thursday, October 8

Strength: 12 Min EMOM

Min 1: 3 Deadlift @ 70% of 1RM

Min 2: 8 Ring Dips

 

12 Minute AMRAP:

  • 20 KB Swings (35/55)
  • 30 Wall Balls (14/20)

*50ft. Sled Push after each round

 

Friday, October 9 (5:30AM/6:30AM Classes Only)

Partner WOD: 30 Minute AMRAP

  • 1000M Run (together)
  • 80 Air Squat
  • 60 Push Ups 
  • 40 Hang Power Snatch (53/75)

 

Saturday, October 10-  NO CLASSES

*We will be in the process of moving locations. Please feel free to attend classes at CrossFit Prior Lake! 

 

Posted on October 4, 2015 .