Sunday, August 14 - Saturday, August 20

Sunday, August 14 - No Class

 

Monday, August 15

Strength: 10 Minute EMOM

Minute 1:

  • 2x15 second Front Support Hold on Rings or Parallel Bars

Minute 2:

  • 15 V-Ups

WOD: 5 Rounds of 3 Minute AMRAP's for Max Rounds + Reps

"The Chief" (compare to 1/26/16 & 12/23/14)

3 Minute AMRAP

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

*Rest precisely 1 minute between each 3-minute AMRAP

 

Tuesday, August 16

Strength: Push Press

  • 5x5

WOD: For Time

  • 1,000M Row
  • 15 Muscle-Ups
  • 30 Shoulder to Overhead (93/135)

*20 minute time cap

 

Wednesday, August 17

Strength: Snatch

  • 5x2

WOD: 12 Minute Ladder

1/2, 2/4, 4/8, 6/12...

  • Snatch (93/135)
  • Burpees

 

Thursday, August 18

Strength: Back Squat

  • 3x10

WOD: 5 Rounds for Time

  • 200M Row
  • 30 Wall Balls (14/20)

 

Friday, August 19 

Strength: Deadlift

  • 5x2

WOD: 18 Minute AMRAP 

  • 25 Double Unders
  • 10 Toes-To-Bar
  • 5 Deadlift (163/225)

 

Saturday, August 20

NO CLASSES at CrossFit Prior Lake or CrossFit Eden Prairie due to a coaches retreat!

Meet at Lakefront Park in Prior Lake at 9:00AM for an outdoor workout, led by Joe and Alyssa Balster! The address is 5000 Kop Parkway, Prior Lake. 

WOD: 4 Rounds for Time

  • Hill Sprint Up & Down
  • 40 Air Squats
  • 30 Sit-Ups
  • 20 Burpees
  • 10 Push-Ups

*Bring a water bottle and towel/yoga mat in case the grass is wet

Posted on August 14, 2016 .