Sunday, February 10 – Saturday, February 16

Posted on February 9, 2019 by Anna Follman

 

Sunday, February 10 – Rest Day

 

Monday, February 11

Warm-Up: Workout & Skill Prep

WOD: 3 Rounds for Time

“Nasty Girls” [compare to 5/3/18]

  • 50 Air Squats
  • 7 Ring Muscle-Ups
  • 10 Hang Power Clean (93/135)

*25 minute time cap. Scale for muscle-ups will be jumping ring muscle-up, or 7 strict pull-up + 7 ring dips.

 

Tuesday, February 12

Strength: Strict Press

  • 2-2-2-2-2

WOD: For Time [compare to 8/29/17]

  • 5 Deadlift (163/225)
  • 25 Box Jumps (20/24)
  • 10 Deadlift (163/225)
  • 20 Box Jumps (20/24)
  • 15 Deadlift (163/225)
  • 15 Box Jumps (20/24)

*10 minute time cap. Modify box jumps with box step-ups.

 

Wednesday, February 13

WOD Part 1: Bench Press

  • 2-2-2-2

WOD Part 2: For Time

  • 300 Double-Unders

WOD Part 3: For Time

  • 50-50 ft. Shuttle Run

*Record heaviest set of 2 BP, total DU time, and total SR time.

 

Thursday, February 14

Strength: 3 Rounds [for quality]

WOD: 15 Minute EMOM

Minute 1:

  • 11 DB Thrusters

Minute 2:

  • 11/13 cal. Row or Bike

Minute 3:

  •  :30 sec Hollow Hold

 

Friday, February 15

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3 (compare to 8/28/17)

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups

*Scale for bar muscle-ups will be 6 chest to bar pull-ups or 9 jumping chest to bar pull-ups.

 

Saturday, February 16 – We will have a professional photographer onsite taking photos of our community in action at the 10:00AM class at CFEP, all are welcome [workout may be varied to accommodate photos.]

Partner WOD: 2 Minutes On/2 Minutes Off for 32 Minutes

  • Wall Balls (14/20) (10’/10′)
  • Burpees To Rig
  • KB Swings (35/55)
  • Plate Sit-Ups (25/25)

*Partner 1 will complete 2 minutes of wall balls, then rest 2 minutes while partner 2 completes 2 minutes of wall balls. Then Partner 1 will complete 2 minutes of burpees to rig, then rest 2 minutes while partner 2 completes 2 minutes of burpees to rig. This will continue through all 4 movements for 2 complete rounds.

**Pairs can score their total wall balls, burpees to rig, KB Swings, & Plate Sit-Ups

 

 

  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
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