Sunday, July 16 – Saturday, July 23

Posted on July 16, 2017 by Anna Follman
Sunday, July 16 – Saturday, July 23

Sunday, July 16 – Rest Day

Free YOGA Tonight at CFEP at 6:30PM. Bring a mat and/or towel if possible.

 

Monday, July 17

Strength: 10 Minute MOMO

Push Jerk

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 21-15-9 for Time

  • Hang Power Clean (73/115)
  • Toes to Bar

 

Tuesday, July 18

WOD: 10 Rounds for Time

CrossFit Games Open 17.5 (compare to 3/24/17)

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute HARD time cap.

Strength – 7:30PM

  • Push Press – 10 minutes to find heavy double
  • Back Squat – 3-3-3-3-3
  • DB/KB Walking Lunge – 3x 5/5
  • Strict Pull-Up – 3×8
  • Air Squat + Push-Up – 21-15-9 for Time

 

Wednesday, July 19

Strength: Deadlift

  • 5×3

WOD: For Time

  • 1,000M Row
  • 1 Mile Run

*17 minute time cap.

 

Thursday, July 20

Skill Work: Ring Muscle-Ups & Progressions

Hero WOD: 5 Rounds for Time

“Ryan” — Maplewood, MO Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

  • 7 Muscle-Ups
  • 21 Burpee to 12″ Target

*25 minute time cap. Can scale with bar muscle-ups, jumping muscle-ups or rows/dips but only RING muscle-ups will count as RX today.

Strength – 7:30PM

  • Deadlift – 10 minutes to find heavy double
  • Bench Press – 3-3-3-3-3
  • Bent Over Row – 5×4
  • Strict Ring Dips – 5×5
  • Glute Ham Raise – 5×6
  • Wall Ball + Pull-Up – 21-15-9 for Time

 

Friday, July 21

Strength: 8 Minute EMOM

Minute 1:

  • Max Handstand Walk or 30 sec. Handstand Hold

Minute 2:

  • 15 V-Ups

WOD: For Time

  • 15 Back Squat, from ground (103/155)
  • 400M Run
  • 10 Back Squat, from ground (103/155)
  • 600M Run
  • 5 Back Squat, from ground (103/155)
  • 800M Run

*18 minute time cap.

 

Saturday, July 22

Partner WOD: 3 AMRAP’s in Pairs

10 Minute AMRAP

  • 25 cal. Row or Bike
  • 20 MB Sit-Ups (14/20)

10 Minute AMRAP

  • 400M Run (each)
  • 40 Box Step-Ups (20″/24″)

10 Minute AMRAP

  • 40 KB Swings (35/55)
  • 20 Push-Ups
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice