Sunday, August 18 – Saturday, August 24

Posted on August 18, 2019 by Anna Follman

 

Sunday, August 18 

CrossFit Eden Prairie BEER MILE @ 1:00PM

Cost: $15

WOD: For Time

  • Drink 12oz. Beer
  • 400M Run
  • Drink 12oz. Beer
  • 400M Run
  • Drink 12oz. Beer
  • 400M Run
  • Drink 12oz. Beer
  • 400M Run

 

Monday, August 19 

Strength: 10 Minute MOMO

  • 4 Front Squat @ 75-80% of 1RM
    • 3 second descent on each rep

WOD: For Time

10/4, 8/4, 6/4, 4/4, 2/4

  • Power Clean (103/155)
  • Bar Muscle-Ups

Scale BMU with 8 C2B Pull-ups/Pull-Ups

Time Cap: 18 Minutes

 

Tuesday, August 20

Strength: Strict Press

  • 4-4-4-4-4

WOD: 21 Minute EMOM

Minute 1:

  • 40 Double-Unders / 80 Single Skips

Minute 2:

  • 16 Box Step-Overs (20/24)

Minute 3:

  • 16 Wall Balls (14/20) (10/10′)

 

Wednesday, August 21

WOD: For  Total Time

  • 1000M Row

3 Minute Rest

  • 2000M Bike

3 Minute Rest

  • 800M Run

Time Cap: 30 minutes

Post-WOD “Beefcake TABATAS”

TABATA 1:

  • Alternating DB Bicep Curls
  • Banded Tricep Pulldowns

TABATA 2:

  • Push-Ups
  • Sit-Ups

 

Thursday, August 22

Strength: Deadlift

  • 3-3-3-3-3

WOD: 15 Minute AMRAP

  • 2 Deadlift (163/225)
  • 4 Handstand Push-Ups
  • 200M row
  • 4 Strict Pull-Ups

Scale HSPU with 4 Strict DB/KB Press

 

Friday, August 23

CrossFit Games 2019 Workouts: “Ringer 1 & Ringer 2” (Versions)

0:00-12:00

WOD 1: For Time

30-20-10

  • Bike/Row Calories
  • Toes To Bar

12:00-14:00 – Rest

14:00-24:00

WOD 2: For Time

15-10-5

  • Burpees To Rig
  • Overhead Squat (93/135)

*The first WOD has a 12 minute cap, while the second has a 10 minute. If workout 1 is completed in 8 minutes, then that individual will receive an 6 minute rest before starting workout 2.

Post-WOD Shoulder Mobility (8 minutes)

  • 1 Minute Thread the Needle (each side)
  • 1 Minute Scorpion (each side)
  • 1 Minute Cobra
  • 1 Minute Child’s Pose
  • 1 Minute Pigeon (each leg)

 

Saturday, August 24

Partner WOD: 25 Minute AMRAP

  • 30 Calorie Bike
  • 30 Single Arm KB Thrusters (35/55)
  • 30 Calorie Row
  • 30 Devils Presses (35/50)

Partners can split the work/movements up however they’d like

 

#WorkHardBeNice