Sunday, June 21 - Saturday, June 27

Steffen representing at MDM Excelsior....

Steffen representing at MDM Excelsior....

Sunday, June 21 - No Class

 

Monday, June 22

Strength: Max Pull-Ups

  • 3 Max Attempts

WOD: AMRAP's

8 Minute AMRAP

  • 12 Box Overs (20"/24")
  • 12 Push-Ups

8 Minute AMRAP

  • 12 Goblet Squats (35/55)
  • 12 KB Sumo Deadlift High Pulls (35/55)

 

Tuesday, June 23

Strength: Overhead Squat

  • Establish a 1 Rep Max

WOD: 24 Minute On, Minute Off

  • Row
  • Thrusters (63/95)
  • Double Unders

 

Wednesday, June 24

Strength: Push Jerk

  • 5x2

WOD: For (total) Time

  • 800M Run
  • 600M Run
  • 400M Run
  • 200M Run

*Rest precisely 2 minutes between each run

*Mobility work

 

Thursday, June 25

Strength: Power Clean

  • 5x2

WOD: 15 Minute AMRAP

  • 5 Bar Muscle-Up
  • 5 Power Clean (103/155)
  • 5 Push Jerk (103/155)

*Granite Games workout #2 will be performed at 7:00PM class at CFEP

 

Friday, June 26

WOD Part 1: Death By 

  • KB Swings (35/55)

WOD Part 2: Death By

  • Shuttle Sprints

 

Saturday, June 27

WOD: 6 Rounds for Time

Officer Besser was shot and killed  by his own son while off duty (one of his other sons was shot and killed as well) He was a decorated military vet and a 16 year Veteran for the Elk River Police Dept. He received the Medal of Valor and was also a school liaison officer. He will be missed very much.

"Besser"

  • 12 Toes to Bar
  • 16 Burpees
  • 400M Run

*We are joining affiliates throughout the Twin Cities to complete this WOD today. For a full story visit - http://kstp.com/article/stories/s3796487.shtml

Posted on June 21, 2015 .