Sunday, November 20 – Saturday, November 26

Posted on November 20, 2016 by Anna Follman
Sunday, November 20 – Saturday, November 26

Sunday, November 20 – No Class

 

Monday, November 21

Mobility: Movement Prep

Strength: Front Squat

  • Establish a 1 Rep Max (compare to 8/8/16)

WOD: “Death By”

  • Cluster (63/95)

*Once you can no longer complete the required # of reps in that minute, perform 5 reps every minute, on the minute until all athletes are done.

 

Tuesday, November 22

WOD: 7 Rounds for Time

“Adrian”

  • 3 Forward Rolls (view here) or 3 Candlesticks
  • 5 Wall Climbs
  • 7 Toes to Bar
  • 9 High Box Jump (24″/30″)

*25 minute HARD time cap.

Olympic Lifting – 6:30PM

  • SOTS Press – 3×3
  • Snatch Deadlift + Snatch from Hip + Snatch from above the Knee – 5 sets at 65-70%
  • Snatch Pull Down – 3×2

Accessory Work

  • Back Squat – 1×8 at 65%; 1×8 at 70%; 1×6 at 80%; 1×6 at 80%
  • Font Squat – 1×5 at 70%, 1×5 at 75%; 1×5 at 80%; 1×5 at 85%
  • Hollow Rocks – 3×12

 

Wednesday, November 23

Strength: 10 Minute MOMO

Push Jerk

  • 2 reps at 80-85% of 1 Rep Max

WOD: 15 Minute AMRAP

  • 2 Bar Muscle-Up
  • 4 Snatch (93/135)
  • 6 Bar-Facing Burpee
  • 4 Bar Muscle-Up
  • 6 Snatch (93/135)
  • 8 Bar-Facing Burpee
  • 6 Bar Muscle-Up
  • 8 Snatch (93/135)
  • 10 Bar-Facing Burpee

 

Thursday, November 24 – Thanksgiving Day
Join us for “WODdle Before you Gobble” at CrossFit Eden Prairie at 8:30AM or 9:30AM and CrossFit Prior Lake at 8:30AM (all other classes are cancelled). The workout will be a CrossFit Bootcamp style and members, friends and family are welcome. Standard drop-in fees apply for non-members. The more the merrier!

 

Friday, November 25 – CrossFit Class at 9:00AM & 10:00AM only!

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups (view here)
  • 10 sec. Hollow Hold

WOD: Ladder For Time (compare to 8/9/16)

50-40-30-20-10

  • KB Swings (35/55)
  • Double Unders

 

Saturday, November 26 – Regular Class Schedule

WOD: 21 Minute EMOM

Minute 1:

  • 15 Wall Balls (14/20)

Minute 2:

  • 8 Shuttle Sprints

Minute 3:

  • 12 Box Jump Overs (20″/24″)
  • 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