Sunday, June 28 – Saturday, July 4

Posted on June 28, 2015 by Anna Follman
Sunday, June 28 – Saturday, July 4

Memorial Day Murph 2015, Excelsior Minnesota. Photos can be purchased at: http://bradrempel.photoreflect.com

Sunday, June 28 – No Class

 

Monday, June 29

Strength: Strict Press

  • Establish a 1 Rep Max

WOD: 21 Minute EMOM

Minute 1

  • 15 Back Squats (63/95)

Minute 2

  • 12 Push Press (63/95)

Minute 3

  • 9 Bar-Facing Burpees

 

Tuesday, June 30

Strength: Snatch

  • 5×2

WOD: 17 Minute AMRAP

  • 12 Hang Power Snatch (53/75)
  • 24 Box Jumps (20″/24″)
  • 400 M Run

 

Wednesday, July 1

Strength: Front Squat

  • 5×3 Minute EMOM @ 75% of 1RM

WOD: For Time

“Josh” (compare to 10/24/14)

  • 21 Overhead Squat (63/95)
  • 42 Pull-Ups
  • 15 Overhead Squats (63/95)
  • 30 Pull-Ups
  • 9 Overhead Squats (63/95)
  • 18 Pull-Ups

*17 minute time cap

 

Thursday, July 2

Strength: Deadlift

  • 1×5, 2×3, 3×2

WOD: 5 Rounds for Time

  • 10 Deadlift (123/185)
  • 20 Wall Balls (14/20)
  • 30 Double Unders

*Granite Games workout #3 will be performed at 7:00PM class

 

Friday, July 3

WOD Part 1: For Time

  • 1,000M Row

WOD Part 2: Sled Push

  • 4×50 ft.

WOD Part 3: 7 Minute Ladder

1-1, 2-2, 3-3…

  • Cluster (83/115)
  • Rope Climb

 

Saturday, July 4 – Happy Independence Day

CFEP and CFPL are CLOSED. Enjoy your holiday weekend!

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