Sunday, August 13 - Saturday, August 19

Sunday, August 13 - Rest Day

Join us for another night of YOGA at CrossFit Prior Lake at 6:00PM. Bring a mat, towel & a friend! It's FREE! No prior yoga experience necessary.

 

Monday, August 14 - Photoshoot Day @ CFEP during 4:30PM & 5:30PM classes. Any and all members are encouraged to attend! This is just like a regular class so just show up & be yourself!

WOD: 24 Minute MOMO

  • Row, max calories
  • 15 Toes to Bar
  • Box Jumps (20/24)
  • 15 Thrusters (63/95)

Strength - 6:30PM

  • Power Snatch - Heavy Double
  • Overhead Squat - 3-3-3-3-3
  • Pike Press Push-Up or Strict HSPU - 3x6
  • Strict Chin-Up - 3x10 (unbroken)
  • Hanging Leg Raises - 3x14 (unbroken)
  • 20 Walking Lunge + 50 ft. Sled Sprint (60/90lbs) + 20 Walking Lunge - For Time

 

Tuesday, August 15

Strength: Deadlift

  • 1x5; 2x3; 3x2

WOD: 7 Minute AMRAP

  • 10 Hang Snatch (73/115)
  • 5 Bar-Facing Burpees

 

Wednesday, August 16

HERO WOD: For Time

"Abbate" (compare to 8/16/14)

  • 1 Mile Run
  • 21 Clean & Jerk (103/155)
  • 800M Run
  • 21 Clean & Jerk (103/155)
  • 1 Mile Run

*38 minute HARD time cap. Clean & Jerk weight should be moderate, not HEAVY!!

Strength - 6:30PM

  • Power Clean - Heavy Double
  • Front Squat - 5-5-5-3-3
  • Strict Dips - 3x10 (unbroken)
  • Supine Row - 3x10
  • Leg Throw Down - 3x14
  • Step-Ups + Ball Slams (20+/30+) - 15-10-5 for Time

 

Thursday, August 17

Strength: 8 Minute MOMO

Front Squat

  • 6 Reps at 65%-70% of 1 Rep Max

WOD: For Time

  • 25 Wall Ball (14/20) (10'/10')
  • 50 Double Unders
  • 20 Wall Ball (14/20) (10'/10')
  • 40 Double Unders
  • 15 Wall Ball (14/20) (10'/10')
  • 30 Double Unders
  • 10 Wall Ball (14/20) (10'/10')
  • 20 Double Unders
  • 5 Wall Ball (14/20) (10'/10')
  • 10 Double Unders

*12 minute time cap.

Mobility: 10 Minutes

  • Calf Smash
  • Quad mobility 

 

Friday, August 18

Core Complex: 3 Rounds (not for time)

  • Tuck Hollow Hold (15 sec.) + Right Leg Extension (15 sec.) + Left Leg Extension (15 sec.) + Extend Both Legs (15 sec.) (view progression here)
  • 30 sec. Arch Hold 

WOD: 4 Rounds for Time

  • 10 Barbell Sumo Deadlift High Pull (63/95)
  • 50 ft. Handstand Walk
  • 200M Farmer Carry (35/55)

*22 minute time cap. Scale for handstand walks will be 5 wall climbs each round.

 

Saturday, August 19 - Photoshoot Day @ CFPL during 8:30AM & 9:30AM classes. Any and all members are encouraged to attend!

WOD: 25 Minute EMOM

Minute 1:

  • Row, 12/14 calories

Minute 2:

  • 8 Chest to Bar Pull-Ups

Minute 3:

  • 10 Burpees

Minute 4:

  • 16 MB Overhead Alternating Lunges (14/20)

Minute 5:

  • 15 KB Swings (35/55)
Posted on August 13, 2017 .