Sunday, September 14 – Saturday, September 20

Posted on September 14, 2014 by Anna Follman
Sunday, September 14 – Saturday, September 20

Team CrossFit Eden Prairie representing at Granite Games in St. Cloud, MN.

Sunday, September 14 – No Class

 

Monday, September 15

Strength: Clean

  • 5×2

WOD: 5 Rounds (for total reps)

“The Chief” (compare to 5/22/14)

3 Minute AMRAP

  • 3 Power Clean (93/135)
  • 6 Push-Ups
  • 9 Air Squats

*Rest precisely 1 minute between each 3-minute AMRAP

 

Tuesday, September 16

Strength: Deadlift

  • 5×3

WOD: 20 Minute AMRAP

“Rankel”

  • 6 Deadlift (163/225)
  • 7 Burpee Pull-Ups
  • 10 KB Swings (35/55)
  • 200 M Run

 

Wednesday, September 17

Strength: 1 RM Weighted Pull-Up

WOD: For Time

  • 50 Double Unders
  • 30 Shoulder to Overhead (93/135)
  • 40 Box Jumps (20″/24″)
  • 50 Chest to Bar Pull-Ups
  • 40 Box Jumps (20″/24″)
  • 30 Shoulder to Overhead (93/135)
  • 50 Double Unders

 

Thursday, September 18

Strength: Front Squat

  • 5×5

WOD: Minute On, Minute Off

10 Minute MOMO (for total wall ball reps)

  • 150 M Row
  • Wall Balls (14/20)

10 Minute MOMO (for total thruster reps)

  • 6 Shuttle Sprints
  • Thrusters (63/95)

 

Friday, September 19

Strength: Push Jerk

  • 5 x 3

WOD: 20 Minute Alternating EMOM

Even Minute

  • 10 Power Snatch (63/95)

Odd Minutes

  • 20 Jumping Lunges

 

Saturday, September 20

WOD: 25 Minute Ladder + Bear Crawl

1/1, 2/2, 3/3, 4/4, 5/5…

  • Knees to Elbow
  • Goblet Squat (35/55)

*20 M Bear Crawl between each round

  • 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