Sunday, September 10 - Saturday, September 16

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Sunday, September 10 - Rest Day

Free Yoga at 6:00PM Tonight at CrossFit Eden Prairie. All members and non-members are welcome, no previous experience required. Please bring a mat & towel if possible!

 

Monday, September 11

WOD: "9/11 Tribute WOD" (compare to 9/11/16)

Buy-In

  • 403 Single Skips (1 skip for each firefighter/police officer who lost their life on 9/11)

then...9 Rounds for Time

  • 11 KB Swings (35/55)
  • 11 Sit-Ups
  • 11 Push-Ups
  • 11 MB Over the Shoulder Toss (14/20)
  • 11 Box Overs (20"/24")

*40 minute time cap.

Strength - 6:30PM

  • High Hang Snatch - 3x1 at 60% (within 10 minutes)
  • Back Squat - 8-6-4 @ 65-70-75%
  • Front Squat - 4X4 @ 70%
  • GHD Sit-Up + Push-Up - 3x6

 

Tuesday, September 12

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 10 Minute AMRAP 

Granite Games Qualifier

  • 1000M Row
  • Max Wall Ball (14lbs/20lbs) (10'/11')

*You will have 10 minutes to complete 1000M row and as many wall balls as you can before time expires. Score will be # of wall ball reps. Note men's target will be 11 feet today.

 

Wednesday, September 13

Strength: 10 Minute MOMO

Strict Press

  • 4 Reps at 70% of 1 Rep Max

WOD: For Time 

  • 10 Bar Muscle-Up
  • 200M Run
  • 8 Bar Muscle-Up
  • 400M Run
  • 6 Bar Muscle-Up
  • 600M Run
  • 4 Bar Muscle-Up
  • 800M Run
  • 2 Bar Muscle-Up

*20 minute time cap. Scale for bar muscle-up will be 20/16/12/8/4 chest to bar pull-ups.

Strength - 6:30PM

  • High Hang Clean + 2 Jerks - 3x1 at 60%
  • Back Squat - 8-8-8 @ 60-65-70%
  • Front Squat - 4X4 @ 60%
  • GHD Hip Extension + Strict Pull-Up - 3x6

 

Thursday, September 14

Strength: Snatch

  • Work up to a heavy single

WOD: 12 Minute EMOM

Minute 1:

  • 12 Alternating KB Ground to Overhead (35/55)

Minute 2:

  • 15 Triple Unders

*Scale for triple unders will be 30 double unders or 60 single skips.

 

Friday, September 15

Strength: 8 Minute EMOM

Minute 1:

  • 30 second Handstand Hold or 45 sec. Plank Hold

Minute 2:

  • 30 second Hollow Hold

WOD: 5 Rounds for Time

  • 5 Cluster (93/135)
  • 10 Bar-Facing Burpees

*15 minute time cap. 

 

Saturday, September 16

WOD: 32 Minute MOMO

  • Max Row 
  • Max KB Sumo Deadlift High Pull (35/55)
  • 200M Run
  • Max Box Jumps (20/24)
Posted on September 10, 2017 .