Holiday Schedule

12/23: Regular Schedule Christmas Eve: 10a and 12p WOD Only Christmas Day: CLOSED 12/26: 12p WOD 4:30-6:30p Open Gym 12/27: 12p WOD 4:30-6:30p Open Gym 12/28: Regular Schedule 12/30: Regular Schedule New Years Eve: 10a and 12p WOD Only New Years Day: CLOSED 1/2: 12p WOD 4:30-6:30p Open Gym 1/3: 12p WOD 4:30-6:30p Open Gym

12-19-19 WOD

5 Rounds for Time: Person 1: 500m Row Person 2: 15 Bench Press (155/95#) 15 Kettlebell Swings (70/53#) *This should take about 25 minutes. One partner is on the rower rowing 500m WHILE partner 2 is doing 15 bench press and 15 kettlebell swings. Rotate on the rower. Scale the weight to keep the bench

12-18-19 WOD

Back Squat 1-1-1 *Work up to a heavy single for the day. Test the limits of your positions/technique/strength for the day. THEN For Time: 15 Burpee Box Jump Overs (24/20”) 25 Toes to Bar 100’ Plate Overhead Walking Lunge (45/25#) 25 Toes to Bar 15 Burpee Box Jump Overs (24/20”) Rest 3-5 Minutes and repeat!

12-16-19 WOD

Back Squat (20 Minutes) 10 x 2 @ 70% of 1RM *Looking for SPEED here. Go lighter if you can’t stand up with some speed. Do a set every 90 seconds. This may be more like 65-70% for you! THEN 3 Rounds for Time: 21/18 Calorie Row 14 Toes to Bar 7 Power Cleans (185/125#)

12-13-19 WOD

Back Squat 4 x 6 @ 70% of 1RM *All at the same weight! THEN 3 Rounds for Time: 30 med ball or sandball slam downs 30 Ab Mat Sit Ups 30 Dumbbell Front Rack Walking Lunges (70/50#) 90 Double Unders Rest 2 Minutes

12-12-19 WOD

Overhead Squat 3-3-3 *Work up to a heavy set of 3 for the day! Go from a rack. Use a push jerk or split jerk to to get the bar overhead. THEN For Time: 27-21-15-9 Power Snatch (75/55#) Push Ups Pistol Squats or Back squats – same bar

12-11-19 WOD

12-9-6-3 Deadlift (315/205#) 50’ Handstand Walk Time Cap = 10 Minutes *Pick a weight on the deadlifts so that any round doesn’t take more than 2 sets! The scale for the handstand walk today is a single arm overhead walking lunge, which I know is dramatically different than HSW but we’re focusing on the OH

12-10-19 WOD

Back Squat 3 Rep Heavy – just hit it. THEN Squat Clean 5 x 1 @ 65% of 1RM 5 x 1 @ 70% of 1RM *This is technique work. Focus on speed and footwork! 5 Reps at 65%, rest as needed. And then 5 more a little heavier. THEN Weighted Sit Ups 25-25-25

12-9-19 WOD

5K Row Time Trial THEN 4×2 @ 80% Bench Press *6-8 Strict Pull Ups after each set Double Dumbbell Strict Press 3 sets for max reps (8-12 goal)

12-6-19 WOD

For Max Reps, 1 Minute ON/ 1 Minute OFF x 4 Rounds: Calorie Row Hang Clean and Jerk (95/65#) Toes to Bar Wall Ball (20/14#)   *This is 32 minutes long. 1 Minute Row, 1 Minute Rest, 1 Minute Hang Clean and Jerk, 1 Minute Rest, 1 Minute TTB, 1 Minute Rest, 1 Minute Wall

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