Sunday, December 9 – Saturday, December 15

WORKOUTS OF THE WEEK

 

Sunday, December 9 – Rest Day

 

Monday, December 10

WOD: TABATA

  • MB Clean(14/20)
  • DB Push Press [switch arms every other round]
  • Alternating Lunges
  • Toes to Rig
  • Push-Ups
  • Air Squats

 

Tuesday, December 11

WOD: AMRAP’s

7 min AMRAP

  • 10 Slam Balls
  • 30 Double Unders or 60 Single Skips

7 min AMRAP

  • 12 Slam Ball Over the Shoulder Toss
  • 8 Burpees

7 min AMRAP

  • 45 sec. Slam Ball Wall Sit
  • 30 Hollow Flutter kicks

 

Wednesday, December 12

WOD: 30 min MOMO

  • Max Effort KB Swings(35/55)
  • Max Effort Sit-ups
  • Max Effort Goblet Squats(35/55)

 

Thursday, December 13

WOD: 24 min AMRAP

  • 16 ALT DB Snatch(35/50)
  • 20 Mountain Climbers
  • 10 Jumping Pull-ups
  • 500m Row or 1000m Bike

 

Friday, December 14

WOD: Ladder For Time

10-9-8-7-6-5-4-3-2-1

  • KB Deadlift (35/55)
  • Burpees
  • Box Jumps

 

Saturday, December 15

WOD: TABATA

  • Toes to Bar
  • Alternating DB Snatch (35/50)
  • Arch Hold
  • Slam Ball Over the Shoulder Toss
  • PVC Sit-Up
  • Row, calories
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Sunday, December 2 – Saturday, December 8

WORKOUTS OF THE WEEK

Sunday, December 2 – Rest Day

 

Monday, December 3

WOD: 24 Minute AMRAP
  • 20 Skaters
  • 15 Sit-Ups
  • 15 MB Russian Twists
  • 20 Wall Balls
  • 250M Row or 500M Bike [EP]

 

Tuesday, December 4

WOD: 30 Minutes of 30 Sec on, 30 Sec off [X5]

  • Slam Ball Thruster
  • Toe Taps [to Slam Ball]
  • Hand Release Push-Ups
  • KB Sumo Deadlift High Pull
  • KB Swings
  • KB Goblet Squat

 

Wednesday, December 5

WOD: 4 Rounds For Time

  • 500M Row
  • 10 Alternating DB Snatch
  • 10 BD-Facing Burpees
  • 15 Box Jump

 

Thursday, December 6

WOD: AMRAP’s [X3]

3 Minute AMRAP
  • Row or Bike, calories
3 Minute AMRAP
  • 10 Toes to Rig
  • 10 Wall Balls
3 Minute AMRAP
  • 8 Slam Balls
  • 8 Slam Ball Overhead Lunges
*Rest 1 minute between each AMRAP.

 

Friday, December 7 

WOD: 10 Rounds For Time

  • 10 KB Deadlifts
  • 10 KB Swings
  • 6 Ring Rows
  • 6 Ring Dips
  • 30 Double Unders or 60 Single Skips

 

Saturday, December 8 – FREE Mobility Class at 10:30AM w/ Dr. John at CrossFit Prior Lake!

Join us for our annual holiday party at O’Brien’s Public House in Shakopee from 7:00PM – close! We’ll have light appetizers provided until 8:30PM. There will be food, drinks, live music and more! All are welcome! 

WOD: For Time

  • 25 Burpees
  • 200M Row or 400M Bike [EP]
  • 50 Push Press (33/45)
  • 200M Row or 400M Bike [EP]
  • 75 Alternating Lunges
  • 200M Row or 400M Bike [EP]
  • 100 Wall Balls (14/20) (10/10)
  • 200M Row or 400M Bike [EP]
  • 75 Alternating Lunges
  • 200M Row or 400M Bike [EP]
  •  50 Push Press (33/45)
  • 200M Row or 400M Bike [EP]
  • 25 Burpees

Sunday, November 24 – Saturday, December 1

WORKOUTS OF THE WEEK

Sunday, November 25 – Rest Day

 

Monday, November 26

WOD: TABATA [x2]

  • Box Jump/Step-Ups (20/24)
  • Row/Bike [EP] (calories)
  • Toes to Rig
  • KB Sumo DL High Pull (35/55)

 

Tuesday, November 2: 

WOD: 30 Minute AMRAP

  • 50 Single Skips
  • 40 Mountain Climbers
  • 30 Wall Balls
  • 20 Med Ball Sit-Ups
  • 10 Burpees

 

Wednesday, November 28

WOD: 25 Minute AMRAP

  • 200M Row or 400M Bike [EP]
  • 25 Slam Balls
  • 20 DB Hang Snatch
  • 25 KB Deadlift (35/55)

 

Thursday, November 29

30 Minute MOMO

  • Row or Bike [EP] (calories)
  • KB Swings (35/55)
  • Box Step-Ups (20/24)

 

Friday, November 30

WOD: Buy-In + 7 Rounds + Buy-Out for Total Time

Buy-In

  • 1000M Row

then…7 Rounds for Time

  • 10 Burpees to Plate (25/25)
  • 15 Plate Sit-Ups (25/25)

Buy-Out

  • 25 50-ft. Shuttle Sprints

 

Saturday, December 1 – FREE Mobility Class at 10:30AM at CrossFit Prior Lake w/ Dr. John!

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 calorie Row [PL] or 10/12 calorie Bike [EP]

Minute 2:

  • 16 Alternating DB Clean (35/50)

Minute 3:

  • 10 Strict Ring Rows

Minute 4:

  • 15 Slam Ball Thruster

Sunday, November 18 – Saturday, November 24

WORKOUTS OF THE WEEK

Sunday, November 18 – Rest Day

 

Monday, November 19

WOD: 32 Minute EMOM

Minute 1:

  • 10 MB Clusters

Minute 2:

  • 10 Calorie Row [PL] Bike [EP]

Minute 3:

  • 16 Alternating Lunges

Minute 4:

  • 8 Burpees

 

Tuesday, November 20

WOD 1: 13 Minute AMRAP

  • 12 KB Deadlifts
  • 12 Slam Balls
  • 12 MB Sit-Ups

WOD 2: 13 Minute AMRAP

  • 15 KB Swings
  • 15 Box Step-Ups
  • 15 Toes to Rig

 

Wednesday, November 21

Max Efforts (x5)

  • 1:00 Max Row, calories
  • 1:00 Rest
  • 1:00 Max Ring Rows
  • 1:00 Rest
  • 1:00 Max DB Thrusters
  • 1:00 Rest
  • 1:00 Max Skaters
  • 1:00 Rest

 

Thursday, November 22 – CLOSED ALL DAY.

Happy Thanksgiving!!

 

Friday, November 23 – Classes at 9:30AM & 10:30AM Only.

Join us for the 1st annual “Post-Gobble Woddle” workout at both locations! The workout will be a partner “bootcamp style” workout. Friends & family are welcome, please have them arrive a few minutes early to fill out the online waiver.

Partner WODs: AMRAP’s

5 Minute AMRAP

  • 150M Row
  • 4 Burpees over the Rower

*Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP

  • 15 Wall Balls (14/20) (10/10)

*While other partner holds a plank. Partner 1 completes a full round, followed by partner 2

5 Minute AMRAP:

  • 12 Alt. DB Snatch

*While other partner completes max sit-ups. Partner 1 completes a full round, followed by partner 2.

5 Minute AMRAP:

  • 10 Box Jump Overs (20/24)

*While other partner holds a plate (25/45) overhead. Partner 1 completes entire round, followed by partner 2.

5 Minute AMRAP:

  • 10 Slam Balls
  • 10 Slam Ball Thrusters

*Partner 1 completes entire round, followed by partner 2.

 

Saturday, November 24 – Regular Classes — [No Open Gym or Free Intro Today]

HERO WOD: 6 Rounds for Time

“Dork”

  • 60 Double Unders or 120 Single Unders
  • 30 KB Swings (35/55)
  • 15 Burpees

*35 minute HARD time cap. Modify double unders with 120 single skips.

Sunday, November 11 – Saturday, November 17

Sunday, November 11 – Rest Day

 

Monday, November 12 

WOD: 3 Minute Max Efforts

  • MB Cleans
  • Burpees
  • Sit-Ups
  • Air Squat/Push-Up
  • KB Deadlift/KB Swings
  • Row, calories

 

Tuesday, November 13

WOD: EMOM

  • 12 DB Snatch
  • 10/12 calorie Row
  • 15 Toes to Rig
  • 8 Shuttle Sprints
  • 12 DB Push Press

 

Wednesday, November 14

WOD: 24 Minute Ladder

3-6-9-12-15-18…

  • Slam Ball
  • Plate Sit-Up
  • DB Snatch
  • Box Jumps
  • 500M Bike or Row

 

Thursday, November 15

WOD Part 1: 10 Minute Ladder

1-1, 2-2, 3-3, 4-4, 5-5…

  • Goblet Squat
  • Toes to Rig

WOD Part 2: 12 Minute Ladder

1-1-1, 2-2-2, 3-3-3, 4-4-4, 5-5-5…

  • Double Unders
  • MB Sit-Up
  • Alt. DB Clean

 

Friday, November 16

WOD: Every 5 Minutes [x5]

  • 10 calorie Row
  • 20 Squat Jump
  • 12 KB Deadlift
  • 20 Goblet Squats

 

Saturday, November 17

WOD: For Time

  • 2,000M Bike or 1,000M Row
  • 100 Wall Balls (14/20) (10/10)
  • 75 KB Swings (35/55)
  • 50 Hand Release Push-Ups
  • 25 Burpee Pull-Ups