Sunday, December 2 – Saturday, December 8

Posted on December 2, 2018 by Anna Follman

 

Sunday, December 2 – Rest Day

 

Monday, December 3

Strength: Push Jerk

  • 4-4-4-4-4

WOD: 21-15-9 for Time

  • Right Arm KB Snatch (35/55)
  • Left Arm KB Snatch (35/55)
  • Pull-Ups

*18 minute time cap. Can scale KB Snatch with DB Snatch.

 

Tuesday, December 4

WOD: Max Efforts Every 3 Minutes

At 0:00, 3:00, & 6:00 Minutes
  • 21 Calorie Row or Bike
At 9:00, 12:00, 15:00 Minutes
  • 21 MB Sit-Ups (14/20)
At 18:00, 21:00, 24:00 Minutes
  • 21 Thrusters (63/95)

*Score is the slowest set for each movement; calories, sit-ups and thrusters.

 

Wednesday, December 5

Strength: Power Snatch

  • 2-2-2-2-2

WOD: 4 Rounds for Time

  • 5 Snatch (93/135)
  • 10 Bar-Facing Burpees
  • 15 Box Jump (20/24)

*20 minute time cap.

 

Thursday, December 6

Strength:10 Minute MOMO

Front Squat

  • 2 Reps at 85% of 1 Rep Max

WOD: Death By

  • 50 ft. Shuttle Sprints [compare to 12/5/17]

*Complete 15 Air Squats EMOM after you can no longer complete required reps until everyone is done.

 

Friday, December 7

Strength: Deadlift

  • 5-5-5

WOD: 15 Minuite AMRAP

  • 6 Deadlift (103/155)
  • 3 Ring Muscle-Ups
  • 30 Double-Unders

*Modify ring muscle-ups with jumping ring muscle-ups or 9 ring rows + 9 ring dips. Modify double unders with 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