Sunday, September 24 - Saturday, September 30

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Sunday, September 24 - No Class

We have an awesome group joining us at CrossFit Prior Lake for the Bootcamp, Bloody's & Brunch event kicking off at 9AM! Registration is FULL but you are welcome to stop by Charlie's after 11AM to say hi! 

 

Monday, September 25 - [STARTING 10/2] NEW + FREE Mobility Class at 5:30PM w/ Dr. Chris! 

Strength: 10 Minute MOMO

Push Jerk

  • 4 Reps at 70% of 1 Rep Max

WOD: 4 Rounds for Time

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 15 PVC Sit-Ups
  • 20 Box Step-Overs (20/24)
  • 25 KB Swings (35/55)

*22 minute time cap.

 

Tuesday, September 26

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: For Time

  • 400M Run
  • 12 Alternating Pistols
  • 12 Chest to Bar Pull-Up
  • 10 Alternating Pistols
  • 10 Chest to Bar Pull-Up
  • 8 Alternating Pistols
  • 8 Chest to Bar Pull-Up
  • 6 Alternating Pistols 
  • 6 Chest to Bar Pull-Up
  • 4 Alternating Pistols
  • 4 Chest to Bar Pull-Up
  • 400M Run

*18 minute time cap. 

Strength - 7:30PM

  • Pause Above the Knee Snatch - 3X1 @ 70
  • Back Squat - 8-8-6-4@65-70-80-85
  • Front Squat - 4-4-4-4@60-70-75-75
  • GHD Sit-Up + Push-Ups - 3x8-10 (superset)

 

Wednesday, September 27

Strength: Snatch Drills w/ Light Barbell

  • Snatch Drop
  • SOTS Press

WOD: 3 Minutes for Max Calories (4 Rounds)

  • 15 Hang Snatch (53/75)
  • Max cal. Row or Max cal. Bike 

*Rest precisely 3 minutes between each round. There will be 4 total scores today and snatch weight should be very LIGHT!

 

Thursday, September 28

Strength: 4 Rounds (not for time)

WOD: 9-15-21 for Time

  • Thruster (63/95)
  • Bar-Facing Burpee

*12 minute time cap.

Strength - 7:30PM

  • Pause Above the Knee Clean & Jerk - 3X1 @ 70
  • Back Squat - 10-8-8-8@60-65-70-75
  • Front Squat - 4-4-4-4@60-65-70-70
  • GHD Hip Extension + Strict Pull-Up - 3x8-10

 

Friday, September 29

WOD: For Time (compare to 4/7/17)

  • 1 Mile Run
  • 1,000M Row OR 40/50 cal. Bike
  • 1 Mile Run

*30 minute time cap. Note the new running route will add time to your score from 4/7/17.

Mobility: 10 Minutes

  • 1 min. Couch Stretch, each leg
  • Calf Smashing

 

Saturday, September 30

WOD: For Time

"Filthy Fifty" (compare to 4/8/17)

  • 50 Box Jumps (20/24)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbows
  • 50 Push Press (33/45)
  • 50 Back Extensions
  • 50 Wall Balls (14/20)
  • 50 Burpees
  • 50 Double Unders

*40 minute time cap.

Posted on September 23, 2017 .