Sunday, September 15 – Saturday, September 21

Sunday, September 15 – Rest Day 

 

Monday, September 16 

WOD: 15 Minute AMRAP

  • 5 Power Clean (103/155)
  • 5 Chest-to-Bar Pull-Ups
  • 50 Double-Unders

5 Minute Rest

15 Minutes To Reach

  • 1 Rep Max Power Clean

*Scale 5 C2B Pull-Ups to Pull-Ups, 50 DU’s to 100 single skips

 

Tuesday, September 17 

Part 1: For Time

  • 1 Mile Run

Part 2: HERO WOD: 21 Minute AMRAP

“Georgie”

Buy-In:

  • 65 Sit-Ups

AMRAP in remaining time of:

  • 7 Burpees
  • 11 Push-Ups
  • 22 KB Swings (35/55)

 

Wednesday, September 18

Strength: Strict Press

  • 3-3-3-3-3

WOD: For Time

  • 100 Thrusters (63/95)
    • EMOM 3 Burpees

Start the WOD with 3 burpees

Time CAP: 25 Minutes

 

Thursday, September 19 

Strength: 10 Minute EMOM

Minute 1:

  • :30 Weighted Wall Sit

Minute 2:

  • :30 Plank Walk-Ups

WOD 1: 6 Minute AMRAP

  • 12 Slam Ball
  • 12 Slam Ball Sit-Ups

2 Minute Rest

WOD 2: 6 Minute AMRAP

  • Row

2 Minute Rest

WOD 3: 6 Minute AMRAP

  • 6 Knees to Elbow
  • 12 Alternating DB Hang Power Clean (35/50)

 

Friday, September 20 

Strength: 2 Clean Grip Deadlift +  2 Clean Pull

  • Build to heaviest Complex

WOD: For Total Time

2 Rounds

  • 10 Deadlift (103/155)
  • 25 Wall Ball (14/20) (10/10′)
  • 400M Run

2 Rounds

  • 5 Deadlift (103/155)
  • 15 Wall Balls (14/20) (10/10′)
  • 200M Run

Time CAP: 20 Minutes

 

Saturday, September 21 

TABATA (x2)

  • Bike (calories)
  • Box Overs (20/24″)
  • Row (calories)
  • Alternating DB Snatch (35/50)

#WorkHardBeNice

Sunday, September 8 – Saturday, September 14

 

 

Sunday, September 8 – Rest Day 

 

Monday, September 9 

Strength: Push Press

  • 2-2-2-2-2

WOD: For Time

10-20-30-20-10

  • Wall Ball (14/20) (10/10′)
  • Barbell Sumo DL High Pull (53/75)
  • Box Jump (20/24″)

Time CAP: 22 minutes

 

Tuesday, September 10

Strength: Front Squat

  • 3-3-3-3-3

WOD: 4 Rounds For Time

  • 400M Run
  • 8 Clusters (73/115)
  • 4 Burpee Bar Muscle-Ups

Scale 4 burpee BMU with 4 burpee chest-to-bar or 4 burpee jumping chest-to-bar

Time CAP: 25 Minutes

 

Wednesday, September 11 

9/11 Tribute WOD: Buy-In + 9 Rds (compare to 9/11/2018)

Buy-In:

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

then…9 Rounds

  • 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)

Time CAP: 40 Min

Deadlift should be VERY LIGHT!

 

Thursday, September 12

WOD: Every 3 Minutes (x8)

Efforts 1-4: 2 minutes for Max Reps

  • 3 DB Man-makers (35/50)
  • Max Toes To Bar

Efforts 5-8: 2 Minutes for Max Reps

  • 13/15 Calorie Bike
  • Max Push-Ups

*Each effort is 2 minutes of work, followed by 1 minute of rest.

**Score is total Sit-Ups & total Push-Ups

Post-WOD 7 Minute AMRAP

  • 10 Alternating DB Curls
  • 8 Ring/Bar Dips
  • 6 Strict Pull-Ups

 

Friday, September 13 

Strength Complex: Increase to heaviest weight in 15 Minutes

  • High Hang Power Snatch + Above Knee Hang Power Snatch + Power Snatch

WOD: 12 Minute Ladder

3/3, 6/6, 9/9, 12/12……

  • Hang Power Snatch (63/95)
  • Overhead Lunge (63/95)

*30 Double-Unders between each round

 

Saturday, September 14 

PARTNER WOD: 25 Minute AMRAP

  • 30 Slam Ball
  • 30 Step-Up (20/24″)
  • 30 MB Sit-Ups (14/20)
  • 30 KB Swing (35/55)

*2 Rope Climbs Between Each Movement

**Scale the 2 rope climbs with 4 Standing Rope Ascent/Descents

***Partners can split up work as they’d like. Rope climbs or the ascent/descents must be alternated

 

Sunday, September 1 – Saturday, September 7

 

Sunday, September 1 – Rest Day 

 

Monday, September 2 – Labor Day

  • OPEN GYM – 11AM – 1PM

 

Tuesday, September 3

Strength: Deadlift

  • 2-2-2-2-2

WOD: 21 Minute EMOM

Minute 1:

  • 4 Devils Presses (35/50)

Minute 2:

  • 5 Pull-Ups + 3 Chest-to-Bar Pull-Ups

Minute 3:

  • 12/14 Calorie Bike

 

Wednesday, September 4

Strength: Back Squat  (compare to 6/10/19)

  • 1 Rep Max

WOD: For Time

10-8-6-4-2-4-6-8-10

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

Time Cap: 20 Minutes

 

Thursday, September 5 

Strength: 10 Minute MOMO

  • :30 Box L-Sit
  • 14 Bent over DB Rows (7 each arm)

*Increase weight if able on DB rows

WOD: For Time

Buy-In

  • 1000M Row

Then…

4 Rounds

  • 200M Run
  • 15 Slam Ball
  • 15 Step-Ups (20/24)
  • 15 Plate Sit-Ups (25/45)

Time Cap: 25 Minutes

 

Friday, September 6 

10 Minute MOMO

  • 1 Hang Clean + 1 Jerk

*Increase weight with each set

WOD: 14 Minute AMRAP

  • 40 Double-Unders
  • 3 Squat Clean (123/185)
  • 2 Shoulder to Overhead (123/185)

Scale 40 DU’s with 80 Single Skips

 

Saturday, September 7 

WOD For Time: “Filthy Fifty”  (compare to 9/16/2018)

  • 50 Box Jump (20/24″)
  • 50 Jumping Pull-Ups
  • 50 KB Swings (35/55)
  • 50 Walking Lunges
  • 50 Knees to Elbow
  • 50 Push Press (33/45)
  • 50 Back Extension
  • 50 Wall Balls (14/20) (9/10′)
  • 50 Burpees
  • 50 Double-Unders

 

Sunday, August 25 – Saturday, August 31

Sunday, August 25 – Rest Day 

 

Monday, August 26 

Strength: 10 Minute MOMO

  • 1 Hang Squat Snatch + 1 Squat Snatch

*Build in weight on each set

WOD: 14 Minute AMRAP

  • 12 Power Snatch (63/95)
  • 9 Knees to Elbow
  • 6 Tall Box Jump (24/30″)

 

Tuesday, August 27 

Strength: 10 Minute MOMO

  • 8 Alternating Back Rack Lunges

*Increase weight if able over the 5 sets

WOD: 3 Rounds For Time

  • 400M Run
  • 20 Back Squat (93/135)
  • 10 Shoulder To Overhead (93/135)

Time Cap: 20 Minutes

 

Wednesday, August 28 

Part 1 Strength: Weighted Strict Pull-Ups (10 minutes)

  • 5 x 3

Part 2 Strength: Bench Press (10 Minutes)

  • 5 x 3

WOD: 30 Seconds on/30 Seconds off for 12 Minutes

  • KB Swings (35/55)
  • Bike (calories)
  • Push-Ups

Score total of each of the 3 movements.

 

Thursday, August 29 

Strength: 4 Rounds (8-10 minutes)

  • 10 Tuck-Ups
  • 10 V-Ups
  • 10 Hollow Rocks
  • :20 Hollow Hold

*Try and stay unbroken with each round

WOD: Every 3 Minutes (8x)

Sets 1-4:

  • 13/15 Calorie Row
  • 12 Alternating Dumbell Snatch (35/50)

Sets 5-8:

  • 60 Double-Unders / 120 Single Skips
  • 4 Ring Muscle-Ups

Scale: 1 RMU = 2 Ring Row + 2 Ring Dip

*Record Slowest of Sets 1-4 & Sets 5-8

**Goal is having at least 30 seconds of rest each time. Scale accordingly.

 

Friday, August 30 

HERO WOD: 30 Rounds For Time (compare to 9/23/2018)

“Holleyman”

  • 5 Wall Ball (14/20) (9/10′)
  • 3 Handstand Push-Ups
  • 1 Power Clean (153/225)

Time Cap: 40 Minutes

 

Saturday, August 31 

Partner WOD: For Time

  • 400M Med Ball Run (14/20)
  • 100 Air Squats
  • 400M Med Ball Run
  • 80 MB Sit-Ups (14/20)
  • 400M Med Ball Run
  • 60 Slam Ball Over the “Wall” Toss
  • 400M Med Ball Run
  • 40 Burpee Jumping Pull-Ups
  • 400M Med Ball Run

“Wall” = 2 Boxes stacked to 48″

Members must both run. Other work can be split up as needed.

Time CAP: 35 minutes

 

 

 

 

 

Sunday, August 18 – Saturday, August 24

 

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

 

Sunday, August 11 – Saturday, August 17

 

 

Sunday, August 11 – Rest Day 

 

Monday, August 12

Strength: 10 Minute MOMO

  • 4 Push Jerk @ 75-80% of 1 RM

WOD: “Waterfall” For Time

  • 5 Alternating KB Snatch (35/55)
  • 10 KB Swing (35/55)
  • 15 Goblet Squat (35/55)
  • 200M Run
  • 25 Slam Ball
  • 30 Shoulder to Overhead (93/135)

Time Cap: 24 minutes

 

Tuesday, August 13

Strength: Clean

  • Establish 1 Rep Max

WOD: 14 Minute AMRAP

  • 1 Clean (163/225)
  • 3 Chest-to-Bar Pull-Ups
  • 6 Bar-Facing Burpees

 

Wednesday, August 14

WOD: Every 3 Minutes (8x)

Efforts 1-4

  • 13/15 Calorie Bike
  • 50 Double-Unders / 100 Single Skips

Efforts 5-8

  • 10 Shuttle Runs
  • 15 KB Sumo DL High Pull (35/55)

Record slowest effort of each group (1-4) & (5-8)

Post-WOD: 3 Rounds (8 minutes)

  • 20 Flutter Kicks
  • 10 Tuck-Ups
  • 10 Hollow Rocks
  • 10 Back Extension

 

Thursday, August 15

Warm-Up: Rope Climb / Squat Snatch Prep

2019 CrossFit Games Workout #1

WOD: 4 Rounds For Time

  • 400M Run
  • 3 Legless Rope Climbs
  • 7 Squat Snatch (130/185)

Scale legless rope climb with 1 regular rope climb or 2 standing ascent/descents

Time Cap: 35 Minutes

 

Friday, August 16

Strength: Bench Press

  • 10-10-10

WOD: “Death By”

  • Burpee To Rig
  • Wall Balls (14/20) (10/10)

Minute 1 = 1 burpee to rig + 1 wall ball

Minute 2 = 2 burpee to rig + 2 wall ball, etc.

Once “out,” continue with 3 burpee to rig + 3 wall ball

 

Saturday, August 17

HERO WOD: For Time

“Celiz”

  • 1 Mile Run
  • 75 Hand Release Push-Ups
  • 75 Air Squats
  • 1 Mile Run
  • 75 Sit-Ups
  • 75 Box Jump (20/24″)

Time Cap: 35 Minutes

 

Sunday, August 4 – Saturday, August 10

 

Sunday, August 4 – Rest Day

 

Monday, August 5

Strength: Back Squat

  • 2-2-2-2-2

WOD: For Time

21-18-15-12-9-6-3

  • Alternating Hang DB Clean
  • Box Jump (20/24)

*20 minute time cap.

 

Tuesday, August 6

Strength: Push Press

  • 3-3-3-3-3

WOD: TABATA

  • Push Press (63/95)
  • MB Sit-Ups (14/20)
  • Double Unders
  • Bar-Facing Burpees

*Record totals for each movement.

 

Wednesday, August 7 

Strength: Hang Snatch [unbroken sets]

  • 3-3-3-3-3

WOD: 15 Minute AMRAP

  • 8 Calorie Row
  • 6 Power Snatch (93/135)
  • 4 Ring Muscle-Ups

*Modify 1 Ring MU with 2 Ring Row + 2 Ring Dips.

 

Thursday, August 8

Strength: 8 Minute EMOM

Minute 1:

  • 6 Bent Over Dumbbell Rows (each arm)

Minute 2:

  • :30 Hollow Rock

WOD: 17 Minute Ladder

10/3, 15/3, 20/3, 25/3….

  • Wall Ball (14/20) (10/10)
  • Devils Press

*200M run between each round.

 

Friday, August 9

Skill Work: Handstand Push-up Practice

WOD: 6 Rounds For Time

  • 600M Bike [or 300M Row]
  • 7 Handstand Push-Ups
  • 2 Rope Climb

*35 minute time cap. Modify HSPU with heavy KB or DB strict press.

 

Saturday, August 10

14 Minute AMRAP

  • 12 Alternating Lunges
  • 12 Toes To Bar
  • 12 Box Step-Ups (20″/24″)

then directly into…

For Time

  • 1 Mile Run
  • 25 Burpee to Rig

*15 minute time cap following 14 minute AMRAP. Score will be total rounds + reps and total time.

Sunday, July 28 – Saturday, August 3

Sunday, July 28 – Rest Day 

 

Monday, July 29 

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps @ 70% of 1 Rep Max

WOD: Ladder For Time

5-10-15-10-5

  • Front Squat (93/135)
  • Shoulder to Overhead (93/135)

*35 double unders between each round

**18 minute time cap.

 

Tuesday, July 30 

Strength: 8 Minute EMOM

Minute 1:

  • 5 String Ring Dips w/ 3 Sec. Front Support Pause

Minute 2:

  • 10 Plate Sit-Ups (25/45)

WOD: 20 Minute AMRAP

  • 20 Calorie Row
  • 40 KB Swings (35/55)
  • 40 Slam Balls
  • 40 Toes To Rig
  • 20 Calorie Bike

 

Wednesday, July 31

Strength: Deadlift

  • 4-4-4-4

WOD: 5 Rounds For Time

  • 200M Run
  • 6 Deadlift (163/225)
  • 9 Chest to Bar Pull-ups

*18 minute time cap.

 

Thursday, August 1

Strength: Max Height in 10 Minutes

  • Max Box Jump Height

WOD: Every 6 Minutes [x4]

  • 400M Row
  • 8 Burpee Box Jump (20″/24″)
  • 4 Squat Clean (133/185)

*Record slowest of 4 scores.

 

Friday, August 2 

Strength: Strict Press

  • 5-5-5-5-5

WOD: 2 Minute AMRAP’s (x3)

  • Bike (calories)
  • Push-Ups

*2 Minute Rest Between Movements. Score is total push-ups & total calories after 3 efforts of each movement.

 

Saturday, August 3 

Partner WOD For Total Time:

Part 1: “Karen”

  • 150 Wall Balls (14/20) (9/10′)

…Directly into…

Part 2: “Michael”

3 Rounds:

  • 800M Run (alternating 200M with partner)
  • 50 Back Extensions
  • 50 Sit-Ups

*30 minute time cap. Partners can split reps however they’d like.

Sunday, July 21 – Saturday, July 27

Great job to all athletes at the 2nd annual Battle of the Benchmarks competition!

Sunday, July 21 – Rest Day

 

Monday, July 22

Strength: 3 Rounds [for quality]

  • 4 x 4 second descending pull-ups
  • 6 Ab Rolls
  • 12 Alternating Single Leg L-Pops

WOD: 16 Minute AMRAP

  • 14 Wall Ball (14/20) (10/10)
  • 14 KB Sumo Deadlift High Pull (35/55)
  • Row or Bike (12/14 calories)
  • 3 Bar Muscle-Ups

*Scale BMU with 6 Chest-to-bar Pull-ups.

 

Tuesday, July 23

Strength: 1 Hang Power Snatch + 1 Hang Squat Snatch

  • 5 working sets

WOD: 15 Minute EMOM

Minute 1:

  • 40 Double Unders

Minute 2:

  • 3 Snatch (103/155)

Minute 3:

  • 15 KB Swings (35/55)

 

Wednesday, July 24

Strength: Thruster

  • 5-4-3-2

HERO WOD: For Time

“Omar”

  • 10 Thrusters (63/95)
  • 15 Bar-Facing Burpees
  • 20 Thrusters (63/95)
  • 25 Bar-Facing Burpees
  • 30 Thrusters (63/95)
  • 35 Bar-Facing Burpees

*25 minute time cap.

 

Thursday, July 25

Strength: Bench Press

  • 1 Rep Max

WOD: Max Efforts for Total Time

  • 800M Run
  • 3 Minute Rest
  • 600M Run
  • 3 Minute Rest
  • 400M Run
  • 2 Minute Rest
  • 200M Run

*25 minute time cap.

 

Friday, July 26

Strength: Push Jerk

  • 5-5-5-5

WOD: Every 3 Minutes [x4]

  • 8 Calorie Bike
  • 8 Knees To Elbow
  • 8 Power Clean (93/135)

*Record fastest and slowest effort.

 

Saturday, July 27 

WOD: 25 Minute AMRAP

  • 400M Run
  • 8 Devils Presses (35/50) [view here]
  • 40 Double Unders / 80 Single Skips
  • 8 Weighted Step Ups (20″/20″)

 

Sunday, July 14 – Saturday, July 20

2nd Annual “Battle of the Benchmarks” takes place Saturday, July 20th!!

 

Sunday, July 14 – Rest Day 

 

Monday, July 15

Strength: 3 Rounds [for quality]

  • 8 False Grip Ring Rows
  • 8 Banded Oblique Twists, each side
  • 8 Inverted KB Press, each side

WOD: 18 Minute EMOM

Minute 1:

  • 12 Alternating DB Snatch

Minute 2:

  • 3 Burpee Ring Muscle-Ups

Minute 3:

  • 10 Tall Box Jump (24″/30″)

*Modify burpee ring muscle-ups with 6 Burpee Pull-Up or 6 Burpee Jumping Pull-Up.

 

Tuesday, July 16

Strength: Clean Complex [working sets]

  • 1 Hang Clean + 1 Clean + 2 Jerk

WOD: 3 Minute AMRAP [x5]

“Chief” [compare to 4/18/2018]

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squat

*1 Minute Rest between each 3 minute AMRAP.

**Continue where you left off with each “start.” Score is Total Rounds + Reps after all 5 AMRAP’s.

 

Wednesday, July 17

Skill Work: 10 Minutes

  • Rope Climbs
  • Devil Presses

Partner WOD: 4 Minute AMRAPs

  • Rope Climbs
  • Bike, calories
  • DB Devil Presses (35/50) [view here]
  • Row, calories

*2 minute rest between efforts. Partners can divide work however you’d like, score is total reps for each movement in 4 minutes. Modify rope climbs with ascent/descent today.

 

Thursday, July 18

Strength:  Tempo [Back] Squat

  • 3-3-3-3-3

*3 sec. Descent, 2 sec. Pause in bottom, Stand.

WOD: 15 Minute AMRAP

  • 200M Run
  • 10 Wall Balls (14/20) (9/10′)
  • 1o KB Swings (35/55)

*Each round add 5 wall ball reps + 5 KB swing reps [for example: round 1 = 10 WB + 10 KB, round 2 = 15 WB + 15 KB…].

 

Friday, July 19

WOD: 5 Rounds for Time

  • 8 Toes To Bar
  • 40 Double Unders
  • 3 Deadlift (183/275)
  • 8 Handstand Push-Ups
  • Row or Bike (8 calories/10 calories)

*30 minute time cap. Modify HSPU with pike push-ups today.

Post-WOD Mobility: Coach Led

  • 8-10 Minutes

 

Saturday, July 20 – NO CLASSES TODAY!

  • Come cheer on your community (Don’t forget we need volunteers, too!) at the Battle of the Benchmarks CrossFit competition. The event kicks off at 9:15AM and will wrap up around 3:00PM! Participants and volunteers be on the lookout for an email with your heat assignment, final timeline of events, etc. later this week. We will have Cyclone Speed Rope, Big Brothers Big Sisters Twin Cities, Mauer Sports Nutrition, ChiroFit Health & Wellness, and Surrender Salmon onsite as well!