Sunday, September 9 - Saturday, September 15

5 years.png

Sunday, September 9 - Rest Day

Happy Birthday CrossFit Eden Prairie! Join us for complimentary coffee on Tuesday, September 11 during morning classes and cake during the evening classes!

 

Mobility of the Week - To be performed on your own.

Self Assessment -

  • 10 OHS facing the wall w/PVC

  • 10 push-ups

  • 10 hollow rocks

  • Wall Angels 3x10

Smash -

  • Pecs

  • Lats

  • Triceps

  • T-Spine

  • Glutes

  • Hamstrings

  • Adductors

  • IT Band

  • Calves

Bands/Stretches -

  • 90/90 Hip Stretch (view here)

  • Banded Hip Grinders w/band 30 seconds per leg

  • Hamstring Straight Leg Raise w/band - 15/leg

  • Banded side steps w/band 2x10 (view here)

 

Monday, September 10

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep max

WOD: Every 4 Minutes (X4)

  • 200M Run

  • 14 Push Press (73/115)

  • 7 Bar-Facing Burpees

*Score today is the slowest time in all four efforts.

 

Tuesday, September 11 - Join us for coffee at 530AM & 630AM classes and cake at 415PM, 530PM & 645PM to celebrate CFEP turning 5!

WOD: Buy-In + 9 Rounds for Time

A 9/11 Tribute WOD

Buy-In

  • 403M Row [one meter for every firefighter/police officer/EMT that lost their life]

then...9 Rounds for Time

  • 11 Deadlift (93/135)

  • 11 Lateral Bar Jumps

  • 11 Back Extensions

  • 11 Slam Balls

  • 11 Alternating KB Snatch (35/55)

  • 11 MB Sit-Ups (14/20)

*35 minute time cap. Deadlift weight should be VERY LIGHT.

Strength - 6:45PM

  • High Hang Muscle Snatch - 3x5

  • Snatch Balance - 3x5

  • Snatch - 4x(1.1.1)

  • OHS - 3x2

  • Ring Push-Up - 9x4

  • Supinated Strict Chin Up - 9x4

 

Wednesday, September 12

WOD: 3 Rounds For Time

"Badger" [compare to 7/12/16]

  • 30 Squat Clean (63/95)

  • 30 Pull-Ups

  • 800M Run

*40 minute time cap.

 

Thursday, September 13

Strength: Hang Snatch + Snatch

  • 5 sets

WOD: 15 Minute AMRAP 

  • 12 Alternating DB Snatch

  • 24 Double-Unders

  • 12 Alternating DB Hang Clean & Jerk

  • 24 Double-Unders

Strength - 6:45PM

  • Press in Split - 3x5

  • Push Press - 3 waves of 4-3-2

  • Tempo Front Squat - 3x2

  • Ring Row - 3x6

  • Depth Drop + Squat Jump - 3x5

  • Shoulder Horn - 3x8

 

Friday, September 14

Push Press

  • 2-2-2-2-2

WOD: 5-10-15-20-15-10-5

  • Box Jump (20/24")

  • Thrusters (63/95)

*18 minute time cap.

 

Saturday, September 15

WOD: 32 Minute MOMO

  • KB Swings (35/55)

  • Toes To Rig

  • Bike, calories

  • KB Sumo Deadlift High Pull (35/55)

*Score will be total KB swings, toes to rig, calories & KBSDHP.

Posted on September 9, 2018 .