Sunday, November 23 – Saturday, November 29

Posted on November 23, 2014 by Anna Follman
Sunday, November 23 – Saturday, November 29

Pulling Up...

Sunday, November 23 – No Class

 

Monday, November 24 

Strength: Max Strict Pull-Ups

  • 3 Attempts

WOD: EMOM’s

8 Minute EMOM

  • 150M Row

8 Minute EMOM

  • 5 Overhead Squats (63/95)
  • 5 Bar-Facing Burpees

8 Minute EMOM:

  • 5 Push Press (63/95)
  • 25 Double Unders (Single Skips 1:1)

 

Tuesday, November 25

Strength: Power Clean

  • Establish a 1 Rep Max

WOD: 20 Minute AMRAP

  • 5 Hang Power Cleans (93/135)
  • 10 Box Jumps/Step-Ups (20’/24′)
  • 10 Pull-ups
  • 5 Strict Handstand Push-Ups

 

Wednesday, November 26

Strength: Front Squat

EMOM

  • 5×3 reps at 75% of 1 RM

WOD: Row + 5 Rounds for Time

Buy-In…

  • 1,000M Row

…then 5 Rounds for Time

  • 20 KB Swings (35/55)
  • 10 Thrusters (63/95)
  • 10 Wall Balls (14/20)

 

Thursday, November 27 – Happy Thanksgiving!!

“Woddle Before You Gobble” Workout at 9AM and 10AM

  • FREE for Members
  • Family and Friends are invited to join (drop-in fees apply; $20 or $25 w/ a t-shirt)
  • No previous CrossFit experience required

*No Regular Classes Today*

 

Friday, November 28 – Limited Class Schedule Today

  • General CrossFit Classes at 10AM and 12PM
  • Open Gym at 11AM
  • Competitive CrossFit Class at 1PM

Strength: Strict Press

  • 3×3; 2×2; 1×1

WOD: 10 Rounds for Time

  • 3 Snatch (113/185)
  • 3 Muscle-Ups

 

Saturday, November 28

WOD: 5 Rounds for Time

“Hansen”

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

  • 30 KB Swings (35/55)
  • 30 Burpees
  • 30 Sit-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