Sunday, March 24 – Saturday, March 30

Posted on March 24, 2019

Sunday, March 24 – Rest Day

 

Monday, March 25

WOD Part 1: For Time

“Randy” [compare to 1/23/18]

  • 75 Power Snatch (53/75)

*10 minute time cap. Weight should be LIGHT!

WOD Part 2: Max Efforts for Time

  • 500M Row [x2]

*Record “Randy” time and both max effort rows.

 

Tuesday, March 26

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 90 sec. On, 90 sec. Off [x5]

  • 8-50 ft. Shuttle Sprint
  • Max Wall Ball (14/20) (10/10)

* Record front squat weight and total wall balls.

 

Wednesday, March 27

Strength: Deadlift

  • 5-5-4-3

Partner WOD: AMRAP’s

5 Minute AMRAP

  • Row, calories

5 Minute AMRAP

  • Burpees to Rig

5 Minute AMRAP

  • KB Swings (35/55)

*Only one person works at a time, divide reps how you’d like. Record total calories/reps for each AMRAP.

 

Thursday, March 28

Warm-Up: WOD Prep

WOD: 20 Minute AMRAP

“Cindy”

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

*200M Run after every 3rd round.

 

Friday, March 29

Strength: Strict Press

  • 5-5-5-5

WOD: 2 Rounds for Time

  • 5 Hang Power Clean (63/95)
  • 50 Double Under
  • 10 Hang Power Clean (63/95)
  • 50 Double Under
  • 15 Hang Power Clean (63/95)
  • 50 Double Under
  • 20 Hang Power Clean (63/95)
  • 50 Double Under

*25 minute cap.

 

Saturday, March 30 – Closed at both locations for the CFEP + CFPL In-House Throw Down at CrossFit Eden Prairie. 

Join us to participate in teams of 2 [Male/Male and Female/Female], volunteer or come cheer on your fellow CrossFit friends! The event starts at 9:00AM followed by a community potluck & party. We’ll have a bounce house for the kiddos, bags and more. All are welcome for some or all of the day!

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