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)

#WorkHardBeNice