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:
1 Minute Rest
4 Minute AMRAP:
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)