Sunday, October 11 - Saturday, October 17

The new home of CrossFit Eden Prairie located at 6571 City West Parkways, Eden Prairie 55344

The new home of CrossFit Eden Prairie located at 6571 City West Parkways, Eden Prairie 55344

Sunday, October 11 - No Class

 

Monday, October 12

Strength: 12 Minute EMOM

  • Min 1: 8 Strict Pull-Ups
  • Min 2: 16 Lunges

WOD:  Row + "Annie" for Time

Buy-In: 750M Row

Followed by: 50-40-30-20-10

  • Double-Unders
  • Sit-Ups 

 

Tuesday, October 13

Strength: Overhead Squat

  • 5 x 3 

WOD: 4 Rounds For Time

  • 20 KB Swings (35/55)
  • 20 Back Extensions 
  • 400M Run 

 

Wednesday, October 14

Strength: Push Press

  • 5 x 3

WOD: 18 Min AMRAP

  • 15 Box Step-Ups (20/24)
  • 12 Push Press (73/115)
  • 9 Burpees

 

Thursday, October 15

Strength: Clean + Hang Clean

  • 5 Sets

WOD: 21-15-9

        "Fran" (compare to 7/7/15 & 12/4/14)

  • Thrusters (63/95)
  • Pull-Ups

 

Friday, October 16

Skill: Bar/Ring Muscle-Up Practice 

WOD: For Time

3 Rounds... 

  • 5 Bar Muscle-Ups
  • 10 Deadlifts (163/225)

Followed by...

3 Rounds... 

  • 10 Handstand Push-Ups
  • 5 Deadlift (163/225) 

 

Saturday, October 17

27 Minute MOMO: (2 minutes on, 1 minute off)

  • Shuttle Run
  • Burpees
  • Med-Ball Sit-Ups (14/20)
Posted on October 11, 2015 .