Sunday, May 22 – Saturday, May 28

Posted on May 22, 2016 by Anna Follman
Sunday, May 22 – Saturday, May 28

Sunday, May 22 – No Class

 

Monday, May 23

Strength: 10 Minute EMOM

Minute 1:

  • 30 second Hollow Hold

Minute 2:

  • 8 Pull-Ups

WOD: 15 Minute AMRAP

  • 5 Handstand Push-Ups
  • 10 Box Jumps (20″24″)
  • 15 KB Swings (35/55)

 

Tuesday, May 24

Strength: Deadlift

  • Establish a 1 Rep Max (compare to 12/29/15)

WOD: 4 Rounds For Time

  • 10 Deadlift (163/225)
  • 12 Alternating Pistols
  • 30 Double Unders

 

Wednesday, May 25  Bring a Friend for FREE Day (last day)!

Partner WOD Part 1: 9 Minute AMRAP

  • 12 Sit-Ups
  • 12 Wall Balls (14/20)

2 Minute Break…

Partner WOD 2: 9 Minute AMRAP

  • 10 Calorie Row
  • 4 Burpees Over The Rower

2 Minute Break…

Partner WOD Part 3: 9 Minute AMRAP

  • 8 Shuttle Sprints
  • 8 Push-Ups

*All workouts will require 1 partner to work at a time. Partner 1 will complete a round, followed by partner 2.

 

Thursday, May 26

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 70% of 1 Rep Max

WOD: 18 Minute EMOM

Minute 1:

  • 3 Muscle-Ups

Minute 2:

  • 10 Power Snatch (63/95)

Minute 3:

  • 150-175M Row

 

Friday, May 27

Strength: Push Jerk

  • 5 x 3

WOD: For Time

Buy-In:

  • 500M Row

Then…

  • 21 Push Press (83/115)
  • 3 Legless Rope Climbs
  • 15 Push Press (83/115)
  • 2 Legless Rope Climbs
  • 9 Push Press (83/115)
  • 1 Legless Rope Climb

*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)

 

Saturday, May 28

WOD: 28 Minute AMRAP

  • 400M Run
  • 30 Back Extensions
  • 20 Goblet Squats (35/55)
  • 10 Burpee Box Overs

*Nutrition challenge participants can complete the benchmark WOD instead (on either Friday or Saturday)

 

Monday, May 30 – Memorial Day

We are CLOSED at both locations. We invite everyone to join us at MDM Excelsior to participate and/or support CrossFit athletes from all over the metro area perform “Murph” in honor of Michael P. Murphy.

Event Info: MDM Excelsior

  • 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