Sunday, October 23 - Saturday, October 29

Sunday, October 23 - No Class

 

Monday, October 24

Strength: 12 Minute MOMO

Front Squat

  • 2 Reps at 80-85% of 1 Rep Max

WOD: 12 Minute EMOM

Minute 1:

  • 12 Power Snatch (63/95)

Minute 2:

  • 30 Double Unders

 

Tuesday, October 25

Strength: 10 Minute EMOM

Minute 1: 

Minute 2:

  • 15 Back Extensions 

WOD: 10 Minute AMRAP

CrossFit Games Open 13.2

  • 5 Shoulder to Overhead (73/115)
  • 10 Deadlift (73/115)
  • 15 Box Jumps (20"/24")

 

Wednesday, October 26

Warm-Up: Movement Prep for Workout

WOD: 20 Minute AMRAP

"Cindy" (compare to 5/5/16)

  • 5 Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats

Olympic Lifting - 6:00PM

  • OLY TOTAL - 1 RM Snatch and 1 RM Clean & Jerk

Accessory Work

  • Back Squat - 1RM
  • Yates Row - 3x8
  • Hollow Rocks - 3x18

 

Thursday, October 27 - 7:00PM Class at CFPL is cancelled! Join us for Dance, WOD and Wine at 7:30PM at CrossFit Prior Lake!

WOD: Max Efforts for Time (and Total Shuttle Sprint Reps)

  • 800M Row
  • 600M Row
  • 400M Row
  • 200M Row

*1 minute rest after each attempt, followed by 1 minute of max Shuttle Sprints, then rest until recovered prior to next rowing attempt.

 

Friday, October 28

Strength: 10 Minute MOMO

Push Press

  • 3 Reps at 70-75% of 1 Rep Max

Partner WOD: 4 Rounds for Time

  • 50 KB Swings (35/55)
  • 10 - 50ft. Bear Crawl 
  • 50 MB Overhead Walking Lungs (14/20)
  • 10 Wall Climbs

 

Saturday, October 29

WOD: TABATA

  • Double Unders
  • Plank Hold
  • Wall Ball (14/20)
  • MB Sit-Ups (14/20)

*8 Candlestick Burpees between each TABATA round. Finish WOD with Burpees. Video Demo

Posted on October 23, 2016 .