Sunday, February 17 – Saturday, February 23

Welcome to the 2019 CrossFit Games Open Season!

Sunday, February 17 – Rest Day

 

Monday, February 18 

Strength: Back Squat

  • Establish a 1 Rep Max [compare to 11/15/18]

WOD: Ladder For Time

5-10-15-20-25-20-15-10-5

  • Box Overs (20/24)
  • Hang Power Clean (63/95)

*15 minute time cap. Weight should be LIGHT & SNAPPY!

 

Tuesday, February 19

Strength:Push Press

  • 5-5-5-5

CrossFit Games Open 15.1 [compare to 1/19/17]

9 Minute AMRAP

  • 15 Toes to Bar
  • 10 Deadlift (73/115)
  • 5 Snatch (73/115)

 

Wednesday, February 20

Strength/Skill: 3 Rounds [for quality]

  • 50 ft. Handstand Walk
  • 30 sec. Arch Hold

*Modify handstand walks with 20 alternating handstand “chicken-pecs” [shoulder taps], 5 wall climbs or 1 min. plank hold today.

Partner WOD: 18 Minute AMRAP

Partner 1: 2 Rounds

  • 12 Wall Balls (14/20) (10/10)
  • 4 Burpees

Partner 2: Rest

*Members will take turns completing 2 rounds of work/resting. Record total rounds + reps.

 

Thursday, February 21

WOD: For Time

  • 750M Row or 1800M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders
  • 500M Row or 1200M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders
  • 250M Row or 600M Bike [EP]
  • 40 Slam Balls
  • 100 Double Unders

*25 minute time cap.

Post-WOD: Coach Led Mobility

  • 10 Minutes

 

Friday, February 22

WOD: CrossFit Games Open 19.1

  • To be announced on games.crossfit.com at 7PM CT on Thursday, 2/21

 

Saturday, February 23

WOD: For Time

  • 5 Strict Pull-Ups
  • 10 Push-Ups
  • 15 Air Squats
  • 10 Strict Pull-Ups
  • 20 Push-Ups
  • 30 Air Squats
  • 20 Strict Pull-Ups
  • 40 Push-Ups
  • 60 Air Squats
  • 40 Strict Pull-Ups
  • 80 Push-Ups
  • 120 Air Squats

*HARD CAP of 30 minutes. Score is time once finished or reps completed in 30 minutes.

  • 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

Sunday, February 10 – Saturday, February 16

 

Sunday, February 10 – Rest Day

 

Monday, February 11

Warm-Up: Workout & Skill Prep

WOD: 3 Rounds for Time

“Nasty Girls” [compare to 5/3/18]

  • 50 Air Squats
  • 7 Ring Muscle-Ups
  • 10 Hang Power Clean (93/135)

*25 minute time cap. Scale for muscle-ups will be jumping ring muscle-up, or 7 strict pull-up + 7 ring dips.

 

Tuesday, February 12

Strength: Strict Press

  • 2-2-2-2-2

WOD: For Time [compare to 8/29/17]

  • 5 Deadlift (163/225)
  • 25 Box Jumps (20/24)
  • 10 Deadlift (163/225)
  • 20 Box Jumps (20/24)
  • 15 Deadlift (163/225)
  • 15 Box Jumps (20/24)

*10 minute time cap. Modify box jumps with box step-ups.

 

Wednesday, February 13

WOD Part 1: Bench Press

  • 2-2-2-2

WOD Part 2: For Time

  • 300 Double-Unders

WOD Part 3: For Time

  • 50-50 ft. Shuttle Run

*Record heaviest set of 2 BP, total DU time, and total SR time.

 

Thursday, February 14

Strength: 3 Rounds [for quality]

WOD: 15 Minute EMOM

Minute 1:

  • 11 DB Thrusters

Minute 2:

  • 11/13 cal. Row or Bike

Minute 3:

  •  :30 sec Hollow Hold

 

Friday, February 15

Strength: 10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: 7 Minute AMRAP

CrossFit Games Open 16.3 (compare to 8/28/17)

  • 10 Snatch (53/75)
  • 3 Bar Muscle-Ups

*Scale for bar muscle-ups will be 6 chest to bar pull-ups or 9 jumping chest to bar pull-ups.

 

Saturday, February 16 – We will have a professional photographer onsite taking photos of our community in action at the 10:00AM class at CFEP, all are welcome [workout may be varied to accommodate photos.]

Partner WOD: 2 Minutes On/2 Minutes Off for 32 Minutes

  • Wall Balls (14/20) (10’/10′)
  • Burpees To Rig
  • KB Swings (35/55)
  • Plate Sit-Ups (25/25)

*Partner 1 will complete 2 minutes of wall balls, then rest 2 minutes while partner 2 completes 2 minutes of wall balls. Then Partner 1 will complete 2 minutes of burpees to rig, then rest 2 minutes while partner 2 completes 2 minutes of burpees to rig. This will continue through all 4 movements for 2 complete rounds.

**Pairs can score their total wall balls, burpees to rig, KB Swings, & Plate Sit-Ups

 

 

Sunday, February 3 – Saturday February 9

Sunday, February 3 – Rest Day

 

Monday, February 4

Strength: 10 Minute MOMO

Back Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: Every 3 Minutes [x4]

  • 9 Thrusters (63/95)
  • 12 Toes to Bar
  • 15 KB Swings (35/55)

*Record slowest time of all four efforts.

 

Tuesday, February 5

Strength: 10 Minute AMRAP

CrossFit Games Open 12.2

  • 30 Snatch (43/75)
  • 30 Snatch (73/135)
  • 30 Snatch (98/165)
  • Snatch, as many as possible (118/210)

*Record total reps. Athletes must load own barbell, one barbell per person.

WOD: For Time

  • 1,000M Row or 2,500M Bike [EP]
  • 25 50-ft. Shuttle Sprints

*Athletes full body must cross OVER the line and you must touch the ground on each sprint.

 

Wednesday, February 6

Strength: 3 Rounds [for quality]

WOD: 1 Minute On, 30 sec. Off for 15 Minutes

  • Row, calories or Bike, calories [EP]
  • Wall Balls (14/20) (10/10)

*Record total Row/Bike calories and total Wall Ball reps today.

 

Thursday, February 7

Strength: Deadlift

  • 3-3-3-3-3

WOD: Buy-In + “Annie” For Total Time [compare to 5/9/17]

Buy-In

  • 750M Row

then…50-40-30-20-10

“Annie”

  • Double Unders
  • Sit-Ups

 

Friday, February 8

WOD 20 Minute AMRAP

CrossFit Games Open 16.1 [compare to 2/29/16]

  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Bar-Facing Burpees
  • 25ft. Overhead Walking Lunge (63/95)
  • 8 Chest-to-Bar Pull-Ups

*Modify barbell lunges with MB lunges today. Modify C2B with jumping C2B today.

 

Saturday, February 9 

Partner WOD: 3 AMRAP’s in Pairs

10 Minute AMRAP

  • 20 Goblet Squats (35/55), partner A
  • Plank Hold, partner B

10 Minute AMRAP

  • 20 Alternating DB Ground to Overhead, partner A
  • Row (cal.) or Bike (cal.), partner B

10 Minute AMRAP

  • 20 Box Step-Ups (20/24), partner A
  • Back Extensions, partner B

*Partner A works while Partner B does as many reps as possible. When Partner A is done with number of reps, switch.

Sunday, January 27 – Saturday, February 2

 

Sunday, January 27 – Rest Day

 

Monday, January 28 – No 5:30AM/6:30AM [CFEP] or 6:00AM [CFPL] classes today due to weather! Stay safe!

WOD: 20 Minute AMRAP

CrossFit Games 11.4 [x2]

  • 60 Bar-Facing Burpees
  • 30 Overhead Squat (73/115)
  • 10 Muscle-Ups

*Modify ring muscle-ups with 10 chest to bar pull-ups today.

 

Tuesday, January 29

Strength: 10 Minute MOMO

Front Squat

  • 3 Reps at 80% of 1 Rep Max

WOD: Every 4 Minutes [x4]

  • 5 Handstand Push-Up
  • 10 Hang Power Clean (63/95)
  • 50 Double Unders

*Record slowest time today. Modify HSPU with 5 Strict DB push-ups [chest to deck].

 

Wednesday, January 30 – No 5:30AM/6:30AM or 6:45PM at CFEP. No 6:00AM or 6:30PM at CFPL Today!

Strength: 3 Rounds [for quality]

  • 30 sec. Hollow Hold
  • 30 sec. Arch Hold

*To be performed without touching the ground in between hollow & arch hold if possible. Rest between sets.

WOD: 15 Minute EMOM

Minute 1:

  • 15 Deadlift (93/135)

Minute 2:

  • 10/12 cal Row or Bike [EP]

Minute 3:

  • 15 PVC Sit-Ups

*Record a fitness goal for 2019 as your score today! 

 

Thursday, January 31

Strength: Snatch

  • Establish a 1 Rep Max

WOD: For Time [compare to 10/3/18]

  • 10 Power Snatch (73/115)
  • 5 Bar Muscle-Up
  • 8 Power Snatch (73/115)
  • 4 Bar Muscle-Up
  • 6 Power Snatch (73/115)
  • 3 Bar Muscle-Up
  • 4 Power Snatch (73/115)
  • 2 Bar Muscle-Up
  • 2 Power Snatch (73/115)
  • 1 Bar Muscle-Up

*15 minute time cap. Scale for BMU is jumping BMU or 2:1 jumping C2B [10/8/6/4/2].

 

Friday, February 1

WOD: 3 Rounds for Max Reps

“Fight Gone Bad”

  • Wall Ball (14/20) (9/10)
  • Barbell Sumo Deadlift High Pull (53/75)
  • Box Jumps (20″/20″)
  • Push Press (53/75)
  • Row, calories
  • 1 minute rest

*Record total reps today.

Post-WOD Mobility: Coach Led [10-15 minutes]

  • Prone Quad Stretch, each leg
  • Prone Scorpion Stretch, each shoulder
  • Cobra Stretch
  • Downward Dog
  • Supine Hamstring Stretch, each leg
  • Lax Ball Calf Smash, each leg

 

Saturday, February 2

WOD: TABATA

  • Row or Bike, calories
  • Double Unders
  • Back Extensions
  • Burpee Box Step-Overs (20/24)
  • Toes to Rig
  • Slam Balls

Sunday, January 20 – Saturday, January 26

Sunday, January 20 – Rest Day 

 

Monday, January 21

WOD: For Total Time

3 Rounds:

  • 10 Step Ups (20/24)
  • 8 Back Rack Lunges (63/95)

2 Minute Rest

3 Rounds:

  • 10 Box Jump (20/24)
  • 8 Front Rack Lunges (63/95)

2 Minute Rest

3 Rounds:

  • 10 Burpee Box Jump (20/24)
  • 8 Overhead Lunges (63/95)

*25 minute time cap.

 

Tuesday, January 22

WOD Option #1: CrossFit Total

  • Back Squat, 1 Rep Max
  • Strict Press, 1 Rep Max
  • Deadlift, 1 Rep Max

WOD Option #2: For Time

  • 5K Row

*Lifts need to be performed in order. You can perform either option for your workout today. Score will be total weight or total time to row 5K.

 

Wednesday, January 23

Strength: 5 Rounds [for quality]

Minute 1:

  • 10 Toes to RINGS

Minute 2:

  • 2×15 sec. L-Sit Holds

WOD: 14 Minute AMRAP

CrossFit Games Open 15.3 [compare to 7/7/18]

  • 7 Muscle-Ups
  • 50 Wall Balls (14/20) (9/10)
  • 100 Double Unders

*Modify muscle-ups with 2 ring rows + 2 ring dips per muscle up. Modify double unders with 200 single skips.

 

Thursday, January 24

Strength: Power Clean

2-2-2-2-2

WOD: For Time

“Grace” [compare to 5/30/18]

  • 30 Clean & Jerk (93/135)

*10 minute cap.

 

Friday, January 25

Strength: Weighted Strict Pull-Up

  • 3-3-3

WOD: 20 Minute AMRAP

  • 11 Strict Pull-Ups
  • 33 Air Squats
  • 11 Calorie Row/Bike

 

Saturday, January 26

HERO WOD: Buy-In + Minute AMRAP in 21 Minutes

“Georgie”

Buy-In

  • 65 Sit-Ups

AMRAP in remaining time…

  • 7 Burpees
  • 11 Push-Ups
  • 22 KB Swings (35/55)

Sunday, January 13 – Saturday, January 19

 

Sunday, January 13 – Rest Day

 

Monday, January 14

WOD: 10 Rounds for Time

CrossFit Games Open 17.5 (compare to 1/22/18 & 7/18/17)

  • 9 Thrusters (63/95)
  • 35 Double Unders

*35 minute HARD time cap. Scale for double unders will be 35 single skips, per Open standards.

 

Tuesday, January 15

Strength: 5 Rounds [for quality]

  • 5 Inverted Burpee w/ 3 sec. Handstand Hold (view here) or 5 Candlesticks
  • 15 Back Extensions

*Modify candlesticks with a 30 sec. hollow hold if need be.

WOD: For Time

  • 2,000M Row
  • 50 Toes to Rig
  • 25 Plate Sit-Ups (25/25)

*18 minute time cap.

 

Wednesday, January 16

Strength: Push Jerk

2-2-2-2-2

WOD: For Time

CrossFit Games 17.1 [modified]

  • 10 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 20 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 30 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 40 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)
  • 50 KB snatches (35/55)
  • 15 burpee box jump-overs (20/24)

*20 minute HARD time cap. KB snatch alternates each rep and must come from the floor every time.

 

Thursday, January 17

Strength: 10 Minute MOMO

Front Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: Every 3 Minutes [x4]

  • 12 Wall Balls (14/20) (10’/10′)
  • 9 Power Clean (93/135)
  • 6 Chest to Bar Pull-Ups

*Record slowest of all four efforts today. Weight should be LIGHT today! Modify C2B w/ banded or jumping C2B.

 

Friday, January 18

Strength: Deadlift

  • 4-4-4-4

WOD: 18 Minute MOMO

  • Max KB Sumo Deadlift High Pull (35/55)
  • Max 50-ft. Shuttle Sprint
  • Max Slam Ball

*Record total reps for all three movements today; total KB SDHP, total Sprints, and total Slam Ball.

 

Saturday, January 19

WOD: 24 Minute EMOM

Minute 1:

  • 10/12 cal. Row or Bike [EP]

Minute 2:

  • 15 MB Sit-Ups (20/24)

Minute 3:

  • 15 KB Swings (35/55)

Minute 3:

  • 3 [Wo] ManMakers

Sunday, January 6 – Saturday, January 12

CLICK HERE FOR MORE DETAILS

Sunday, January 6 – Rest Day

 

Monday, January 7

Strength: Push Press

  • Establish a 1 Rep Max [compare to 10/12/18]

WOD: 4 Rounds For Time

  • 8 Shoulder to Overhead (93/135)
  • 8 Bar-Facing Burpees
  • 8 Pull-Ups

*15 minute time cap.

 

Tuesday, January 8 

Strength: Back Squat

  • 3-3-3-3-3

WOD: Every 4 Minutes (x4)

  • 200M Row or 400M Bike [EP]
  • 12 Box Jump (20/24)
  • 12 Back Squat, from the ground (93/135)

*Record slowest time in all four efforts.

 

Wednesday, January 9

Strength: Hang Snatch

  • 2-2-2-2-2

WOD: 16 Minute AMRAP

  • 10 Hang Power Snatch (63/95)
  • 14 Sit-Ups
  • 40 Double-Unders

 

Thursday, January 10

Strength: 10 Minute EMOM

Minute 1:

  • 2×15 sec. Ring Front Support L-Hold

Minute 2:

  • 15 Bird-Dogs, each side

*Modify ring front support holds with a 30 sec. plank hold.

WOD:  20 Minute MOMO

  • Cluster (63/95)
  • Alternating DB Snatch

 

Friday, January 11

Warm-Up: Movement & Skill Prep

WOD: 14 Minute AMRAP

CrossFit Games Open 14.4 [compare to 1/28/17]

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (14/20) (9’/10′)
  • 30 Cleans (93/135)
  • 20 Ring Muscle-Ups

*Modify ring muscle-ups with jumping MU or 20 Ring Rows + 20 Ring Dips.

 

Saturday, January 12 – Regular Classes at CrossFit Prior Lake and CrossFit Eden Prairie!

The “Get Fit in 50” 50-Day Challenge Kick-Off is Today at CrossFit Eden Prairie! InBody scans with Will from Body Knowledge will be scheduled between 8AM-10AM [we will e-mail you with your appointment time]. The pre-test workout can be performed in either 9:00AM or 10:00AM class [you cannot eat or workout prior to your scan]. The kick-off seminar will start promptly at 11:00AM where challenge participants will receive a packet of info including; guidelines, recipes, FAQ’s, resources and more! 

“Get Fit in 50” Challenge WOD: 20 Minute AMRAP

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

*Perform 5 burpees every 2 minutes. Record total reps [excluding burpees] today.

Sunday, December 30 – Saturday, January 5

 

Sunday, December 30 – Rest Day

 

Monday, December 31 – New Year’s Eve! No 530PM/645PM at CFEP or 530PM/630PM at CFPL Today!

Strength: Strict Press

  • 3-3-3-3-3

WOD: 20 Minute AMRAP

  • 5 Thrusters (63/95)
  • 7 Hang Power Clean (63/95)
  • 10 Sumo Deadlift High Pull (63/95)

 

Tuesday, January 1 – Happy New Year!

CLOSED.

 

Wednesday, January 2 – Regular Schedule

Warm-Up: Movement Prep/Skill Work

WOD: 2 Rounds for Time [14 Minute Cap]

CrossFit Games Open 18.3 [compare to 3/9/18]

  • 100 Double Unders
  • 20 Overhead Squat (78/115)
  • 100 Double Unders
  • 12 Ring Muscle Ups
  • 100 Double Unders
  • 20 DB Snatch (35/50)
  • 100 Double Unders
  • 12 Bar Muscle Up

*Strict 14 minute cap today, get as far as you can. Modify double-unders with 100 single-skips, 33/45 OHS, chin-over-bar pull-ups for both RMU & BMU.

 

Thursday, January 3

Strength: 5 Rounds [for quality]

  • 10 sec. Hollow Hold
  • 10 Tuck-Ups
  • 10 Hollow Rocks
  • 10 sec. Flutter Kicks
  • 30 sec. Arch Hold

*To be performed unbroken [if possible]. For example: perform all 5 movements without touching your feet/shoulders to the ground. Rest until recovery between all 5 rounds.

WOD: 21-15-19 for Time

“Diane” [compare to 2/2/6/18 & 3/16/18]

  • Deadlift (163/225)
  • Handstand Push-Up

*12 minute time cap. Modify HSPU with hand-release push-ups today.

 

Friday, January 4

Strength: 10 Minute MOMO

Front Squat

  • 5 Reps at 70% of 1 Rep Max

WOD: TABATA

  • Box Jumps (20/24)
  • KB Swings (35/55)
  • Burpees to Plate (25/25)
  • Row, calories [PL] and Bike, calories [EP]

*Record 4 scores; total reps/calories per movement.

 

Saturday, January 5

WOD: 30 Minute MOMO

  • Wall Balls (14/20) (10/10)
  • Row, meters
  • Plank Hold
  • KB Deadlift (35/55)
  • Alternating DB Hang Clean (35/50)

Sunday, December 23 – Saturday, December 29

 

Sunday, December 23 – Rest Day

 

Monday, December 24 – Open Gym from 10:00AM – 12:00PM at both locations today!

  • Open Gym

 

Tuesday, December 25 – Closed at both locations today!

Merry Christmas!

 

Wednesday, December 26 – Regular Schedule at both locations today!

Strength: 10 Minute MOMO

Back Squat

  • 4 Reps at 75% of 1 Rep Max

WOD: 7 Minute AMRAP

CrossFit Games Open 12.1 [compare to 2/27/18]

  • Burpees to 6″ Target

 

Thursday, December 27

Strength: Push Jerk

  • 3-3-3-3-3

WOD: 3 Rounds for Time

  • 30 Alternating DB Snatch
  • 30 Toes to Bar

*18 minute time cap. Modify toes to bar with hanging tuck-ups or toes to rig.

 

Friday, December 28

Skill Work: Coach Led

WOD: 18 Minute EMOM

Minute 1:

  • 5 Clean (133/185)

Minute 2:

  • 10/12 cal. Row

Minute 3:

  • 40 Double Unders

 

Saturday, December 29

Hero WOD: 3 Rounds for Time

“Chris Kyle”

  • 40 KB Swings (35/55)
  • 40 Box Jumps (20/24)
  • 40 Thrusters (33/45)
  • 40 Elevated Box Push-Ups (20″/24″)

*Modify elevated box push-ups with regular push-ups and box jumps with step-ups.

Sunday, December 16 – Saturday, December 22

 

Sunday, December 16 – Rest Day

 

Monday, December 17

Strength: Front Squat

  • Establish a 1 Rep Max [compare to 9/24/18]

WOD: 7 Minute Ladder for Total Reps [compare to 3/23/18]

CrossFit Games Open 18.5 [aka 12.5 & 11.6]

  • 3 Thrusters (63/95)
  • 3 Chest to Bar Pull-Ups
  • 6 Thrusters (63/95)
  • 6 Chest to Bar Pull-Ups
  • 9 Thrusters (63/95)
  • 9 Chest to Bar Pull-Ups
  • 12 Thrusters (63/95)
  • 12 Chest to Bar Pull-Ups
  • 15 Thrusters (63/95)
  • 15 Chest to Bar Pull-Ups

*Continue climbing the ladder until 7 minutes expire.

 

Tuesday, December 18

WOD Part 1: 10 Minute AMRAP

  • 10 Deadlift (163/225)
  • 50 Double Unders

WOD Part 2: Buy-In + AMRAP in 10 Minutes

Buy-In

  • 500M Row

then AMRAP in remaining time…

  • 15 KB Swing (35/55)
  • 15 MB Sit-Ups (14/20)

Coach Led Mobility: 10 Minutes

  • 1 min. Downward Dog
  • 1 min. Cobra Pose
  • 10 Banded Lying Supine Hamstring Stretch, each leg
  • 10 Banded Prone Quad Stretch, each leg
  • 1 min. Pigeon Pose, each leg
  • 1 min. Scorpion Stretch, each side
  • 1 min. Child’s Pose

 

Wednesday, December 19

Warm-Up: Movement & WOD Prep

WOD: 17 Minute AMRAP for Total Reps

CrossFit Games Open 13.1

  • 40 Burpees [to 6″ Target]
  • 30 Snatch (43/75)
  • 30 Burpees [to 6″ Target]
  • 30 Snatch (73/135)
  • 20 Burpees [to 6″ Target]
  • 30 Snatch (98/165)
  • 10 Burpees [to 6″ Target]
  • Max Snatch (118/210)

*Athletes must load their own bars. One barbell per person. Modify weight as needed to climb the ladder for the full 17 minutes.

 

Thursday, December 20

Strength: Hang Squat Clean

  • 2-2-2-2-2

WOD: 40-30-20-10 for Time

  • MB Clean (14/20)
  • Box Jump (20/24)

*20 minute time cap. Box step-ups can be performed as RX today.

 

Friday, December 21

Strength: Push Press

  • 2-2-2-2-2

WOD: 15 Minute EMOM

Minute 1:

  • 8 Handstand Push-Up

Minute 2:

  • 10/12 cal. Bike [EP] and 10/12 cal Row [PL]

Minute 3:

  • 12 Slam Balls

*Modify handstand push-ups with [challenging] pike push-ups today.

 

Saturday, December 22 – Regular Classes Today! 

WOD: For Time

“12 Days of Christmas” [compare to 12/24/17]

1, 2-1, 3-2-1, 4-3-2-1, 5-4-3-2-1…

  • 1 Jerk (93/135)
  • 2 Power Clean (93/135)
  • 3 Deadlift (93/135)
  • 4 Burpees
  • 5 Toes to Bar
  • 6 Back Extensions
  • 7 KB Swings (35/55)
  • 8 Walking Lunges
  • 9 Box Jumps (20/24)
  • 10 V-Ups
  • 11 calorie Row or Bike [EP]
  • 12 Turkish Get-Ups (35/55)

*35 minute time cap. Bootcamp members can modify all barbell movements with a DB today!