Sunday, May 29 – Saturday, June 4

Posted on May 29, 2016 by Anna Follman
Sunday, May 29 – Saturday, June 4

Thank you to our veterans and soldiers for giving the ultimate sacrifice for our freedom.

Sunday, May 29 – No Class

 

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 and all of our veterans & soldiers.

Event Info: MDM Excelsior

WOD: For Time

“Murph”

  • 1 Mile Run
  • 100 Pull-Ups
  • 200 Push-Ups
  • 300 Air Squats
  • 1 Mile Run

 

Tuesday, May 31

Post-Murph Mobility

WOD:  For Max (Double Under) Reps

4 Minutes

  • 500M Row
  • Max Double Unders

3 Minute Rest…

4 Minutes

  • 50 Sit-Ups
  • Max Double Unders

3 Minute Rest…

4 Minutes

  • 50 Sit-Ups
  • Max Double Unders

3 Minute Rest…

4 Minutes

  • 500M Row
  • Max Double Unders

 

Wednesday, June 1

Strength Part 1: Strict Press

  • 5×4

WOD: For Time

Buy-In

  • 800M Run

3 Rounds for Time

  • 5 Bar-Facing Burpees
  • 15 Sumo Deadlift High Pull (53/75)
  • 30 Box Step-Ups (20/24)

Buy-Out

  • 800M Run

 

Thursday, June 2

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 70% of 1 Rep Max

WOD: 5 Rounds for Time

  • 10 Power Clean (83/115)
  • 5 Thrusters (83/115)
  • 15 Toes To Bar

 

Friday, June 3

Skill Work: Member’s Choice

  • 15-20 Minutes

WOD: 15 Minute EMOM

Minute 1:

  • 2 Sled Push (25/45)

Minute 2:

  • 50 ft. Handstand Walk or 4 Wall Climbs

Minute 3:

  • 12 Deadlift (103/155)

 

Saturday, June 4

Partner WOD: 30 Minute AMRAP

  • 50 Burpees
  • 40 KB Swings (35/55)
  • 30 MB Sit-Ups (14/20)
  • 200M Farmer Carry (35/55)

*Each group will also complete a 5 minute row at some point in the workout

 

  • 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