Sunday, January 27 – Saturday, February 2

Posted on January 27, 2019 by Anna Follman

 

Sunday, January 27 – Rest Day

 

Monday, January 28 – No 5:30AM/6:30AM [CFEP] or 6:00AM [CFPL] classes today due to weather! Stay safe!

WOD: 20 Minute AMRAP

CrossFit Games 11.4 [x2]

  • 60 Bar-Facing Burpees
  • 30 Overhead Squat (73/115)
  • 10 Muscle-Ups

*Modify ring muscle-ups with 10 chest to bar pull-ups today.

 

Tuesday, January 29

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: Every 4 Minutes [x4]

  • 5 Handstand Push-Up
  • 10 Hang Power Clean (63/95)
  • 50 Double Unders

*Record slowest time today. Modify HSPU with 5 Strict DB push-ups [chest to deck].

 

Wednesday, January 30 – No 5:30AM/6:30AM or 6:45PM at CFEP. No 6:00AM or 6:30PM at CFPL Today!

Strength: 3 Rounds [for quality]

  • 30 sec. Hollow Hold
  • 30 sec. Arch Hold

*To be performed without touching the ground in between hollow & arch hold if possible. Rest between sets.

WOD: 15 Minute EMOM

Minute 1:

  • 15 Deadlift (93/135)

Minute 2:

  • 10/12 cal Row or Bike [EP]

Minute 3:

  • 15 PVC Sit-Ups

*Record a fitness goal for 2019 as your score today! 

 

Thursday, January 31

Strength: Snatch

  • Establish a 1 Rep Max

WOD: For Time [compare to 10/3/18]

  • 10 Power Snatch (73/115)
  • 5 Bar Muscle-Up
  • 8 Power Snatch (73/115)
  • 4 Bar Muscle-Up
  • 6 Power Snatch (73/115)
  • 3 Bar Muscle-Up
  • 4 Power Snatch (73/115)
  • 2 Bar Muscle-Up
  • 2 Power Snatch (73/115)
  • 1 Bar Muscle-Up

*15 minute time cap. Scale for BMU is jumping BMU or 2:1 jumping C2B [10/8/6/4/2].

 

Friday, February 1

WOD: 3 Rounds for Max Reps

“Fight Gone Bad”

  • Wall Ball (14/20) (9/10)
  • Barbell Sumo Deadlift High Pull (53/75)
  • Box Jumps (20″/20″)
  • Push Press (53/75)
  • Row, calories
  • 1 minute rest

*Record total reps today.

Post-WOD Mobility: Coach Led [10-15 minutes]

  • Prone Quad Stretch, each leg
  • Prone Scorpion Stretch, each shoulder
  • Cobra Stretch
  • Downward Dog
  • Supine Hamstring Stretch, each leg
  • Lax Ball Calf Smash, each leg

 

Saturday, February 2

WOD: TABATA

  • Row or Bike, calories
  • Double Unders
  • Back Extensions
  • Burpee Box Step-Overs (20/24)
  • Toes to Rig
  • Slam Balls
  • Getting Started

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    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

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