Sunday, December 1 – Saturday, December 7

Posted on December 1, 2019 by Jesse Cole

2019 CrossFit Eden Prairie Holiday Party

 

Sunday, December 1 – Rest Day 

 

Monday, December 2

WOD: 4 Rounds

“Fight gone bad style”

• Slamballs (20/30)
• KB Sumo Deadlift High Pull (35/55)
• Box Jumps (20/24)
• Push-Ups
• Row
• Rest

 

Tuesday, December 3

WOD: 25 Minute AMRAP

• 5 Calorie Bike
• 10 Single Arm KB Thrusters (35/55)(5 each arm)
• 10 Hanging Knee tucks
• 5 Heavy KB Deadlift

 

Wednesday, December 4 

Partner WOD: 2 Times Through

4 Minute AMRAP:

• Bike (calories)

1 Minute Rest

4 Minute AMRAP:

• Box Jump (20/24″)

1 Minute Rest

4 Minute AMRAP:

• 100Ft. Farmer’s Carry (35’s/55’s)

1 Minute Rest

 

Post-WOD Strength: 3 Rounds (10 minutes)

• 10 Inverted Ring Rows
• 10 Med Ball Tuck
• 10 Alternating Bird Dog
• :20 L-Hang

 

Thursday, December 5

WOD: For Time

• 30 Slamball Clusters (20/30)
• 10 Burpees
• 10 Pull-Ups
• 15 Calorie Row or Bike
• 40 Wall Balls (14/20)
• 10 Burpees
• 10 Pull-Ups
• 15 Calorie Row or Bike
• 30 Slamball Over the Shoulder Toss (20/30)
• 10 Burpees
• 10 Pull-Ups
• 15 Calorie Row or Bike

Time Cap: 30 Minutes

 

Friday, December 6 

WOD: Every 4 Minutes (x6)

• 12 DB Push Press (35/55)
• 8 50Ft. Shuttle Run
• 30 Double Unders or 60 Single Skips

Record Slowest of the 6 Efforts

*DB Push Press is performed with two bells.

 

Saturday, December 7 

WOD: 28 Minute AMRAP

• 25 Double-Unders / 50 Single Skips
• 25 KB Swings (35/55)
• 25 Double-Unders / 50 Single Skips
• 25 Ring Rows
• 25 Double-Unders / 50 Single Skips
• 25 Push-Ups
• 25 Double-Unders / 50 Single Skips
• 25 Med Ball Cleans (24/20)