Sunday, September 13 – Saturday, September 19

Posted on September 13, 2015 by Anna Follman
Sunday, September 13 – Saturday, September 19

One heck of a great coaching team!

Sunday, September 13 – No Class

 

Monday, September 14

WOD: 24 Minute MOMO

  • Goblet Squats (35/55)
  • Alternating KB Ground to Overhead (35/55)
  • Shuttle Sprints
  • Pull-Ups
  • Row
  • Hand-Release Push-Ups

 

Tuesday, September 15

CrossFit Total:  (Sum of the following 3 lifts)

  • 1 Rep Max Back Squat
  • 1 Rep Max Strict Press
  • 1 Rep Max Deadlift

OR

For Time:

  • 1,000M Row

5 minute break

  • 1,000M Run

5 minute break

  • 1,000M Row

5 minute break

  • 1,000M Run

 

Wednesday, September 16

Strength: Push Press

  • 5×4

WOD: 15 Minute EMOM

Minute 1

  • 15 KB Swings (35/55)

Minute 2

  • 12 Box Jumps (20″24″)

Minute 3

  • 9 Burpees

 

Thursday, September 17

Skill Work: Bar/Ring Muscle Ups

WOD: For Time

  • 18 Power Snatch (73/115)
  • 9 Muscle-Up
  • 12 Power Snatch (73/115)
  • 6 Muscle-Up
  • 6 Power Snatch (73/115)
  • 3 Muscle-Ups

 

Friday, September 18

Strength: Overhead Squat

  • 5×2

WOD: 5 Rounds for Time (compare to 5/30/15 & 7/8/14)

“Nancy”

  • 400 Meter Run
  • 15 OHS (63/95)

*25 minute time cap

 

Saturday, September 19

Partner WOD: 25 Minute AMRAP

  • 60 cal Row
  • 60 Alternating Partner Wall Balls (14/20)
  • 60 Sumo Deadlift High Pull (53/75)
  • 60 MB Sit-Ups (14/20)
  • 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