Sunday, December 11 - Saturday, December 17

Sunday, December 11 - No Class

 

Monday, December 12

WOD: TABATA 

  • Shuttle Sprint
  • Air Squat
  • Arch Hold
  • Row for Calories
  • MB Clean (14/20) 
  • Back Extension 

 

Tuesday, December 13

Strength: 5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck-Ups
  • 10 sec. Hollow Hold

WOD: Buy-In + AMRAP for 12 Minutes

Buy-In

  • 4-50ft. Sled Push (25/45)

...then AMRAP for remaining time...

  • 12 Hang Power Clean (63/95)
  • 6 Ring Dips
  • 3 Candlestick Jump (view here)

 

Wednesday, December 14

Strength: Push Jerk

  • Establish a 1 Rep Max (compare to 7/13/16)

WOD Part 1: 16 Minute EMOM

Minute 1:

  • 10 Thrusters (63/95)

Minute 2:

  • 4 Pull-Ups
  • 4 Chest to Bar Pull-Ups

Olympic Lifting - 6:00PM

  • Power Jerk + Split Jerk - 5 sets
  • Clean + Hang Clean Below Knee - 5 sets at 70-75%
  • Clean Pull - 3x2 at 95-100%

Accessory Work

  • Back Squat - 1x5 at 70%; 1x5 at 80%; 1x3 at 85%; 1x2 at 90%; 1x1 at 100%
  • Front Squat - 1x5 at 65%; 1x4 at 75%; 1x4 at 80%; 1x4 at 85%
  • Hollow Rocks - 3x15

 

Thursday, December 15 - No 7:00PM class tonight! Join us for Dance, WOD and Wine at 7:30PM (cost is $10)!

Warm-Up: Rolling

  • 7 Frames

*1 shuttle sprint per point.

WOD: 5 Rounds for Time

  • 5 Deadlift (163/225)
  • 10 Front Rack KB Box Step-Up (35/55) (20"/20")
  • 15 Lateral Bar Jumps

 

Friday, December 16

Strength Part 1: Max Reps x Weight in 1 Minute

  • Back Squat

Strength Part 2: Max Reps x Weight in 1 Minute

  • Bench Press

*Score 1 = total pounds for back squat, score 2 = total pounds for bench press.

WOD: Max Reps in 7 Minutes

"CrossFit Games Open 12.1"

  • Burpees

 

Saturday, December 17Join us at O'Brien's Public House in Shakopee from 7:00PM - 11:00PM for the CFEP/CFPL Holiday Party! Members and spouses are welcome!

WOD: 28 Minute EMOM

Minute 1

  • 30 Double Unders

Minute 2

  • 15 Wall Balls (14/20)

Minute 3

  • 4-50ft. Farmer Carry (35/55)

Minute 4

  • 10 Ring Toes to Bar
Posted on December 11, 2016 .