Sunday, December 2 – Saturday, December 8

Posted on December 2, 2018 by Anna Follman

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
  • Getting Started

    Eden Prairie

    FREE intro class every Saturday @ 11AM

    Prior Lake

    FREE intro class every Saturday @ 10:30AM

  • Eden Prairie

    Prior Lake
  • Questions?

#WorkHardBeNice