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Specialty Classes

February 27, 2023

Power HIIT | week of 2/27

Day One  EMOM x 18  Squat: x 7, 9, 11, 13, 15, 13, 11, 9, 7  Push up x 15  Pull up x 10  Sit up x 20  Alternate between push up, pull up, and squat - 3 rounds of each.  Rest: 2 min  Then,  5 rounds for time – 15-minute cap  Burpee x 15  Squat x 25  Sit up x … [Read more...] about Power HIIT | week of 2/27

Filed Under: Specialty Classes

November 22, 2020

week of 11/23

Monday 3 Rounds 8 Tempo Goblet Squats (3.1.1.1) 16/16 Side Plank Hip Taps 8 Reverse Burpees --- For time: 50-40-30-20-10 Reps Jumping Lunges Sit-ups   Tuesday Double Under Coaching *light landing --- For Time: 100 Double Unders 50 Single DB … [Read more...] about week of 11/23

Filed Under: At Home WOD, CrossFit WODs, Specialty Classes

Time to Act

November 15, 2020

week of 11/16

Monday 2-DB Front Squat 5 sets 1 Pausing Front Squat (2s) 2 Front Squats *start at about 60% and build --- AMRAP 15: 35/20 Calorie Assault Bike 30 Single DB Hang Clean and PP 30 Single DB Reverse Lunges 30 Suitcase Deadlifts (35/20)   Dumbbell Weight = … [Read more...] about week of 11/16

Filed Under: Specialty Classes

November 9, 2020

week of 11/9

Monday 3 Sets 12 DB Bench Press 12 DB Bent Over Row 12 Wide Stance Good Mornings 1min Double Under Practice --- 5 Rounds for Time: 21 Wall Ball (14/10) 18 Alt. DB Power Snatch (35/20) 15 Box Jumps (18/12) 12 TTB or K2E   Tuesday Every 3min x 3 Sets 30 … [Read more...] about week of 11/9

Filed Under: Specialty Classes

November 1, 2020

week of 11/2

Monday  On the 4:00 x 5 Rounds  15 Cal. Bike  10 Burpee over DB or Up Down  5/5 Alternating DB Cleans    Tuesday  10-9-8-7-6-5-4-3-2-1  Strict Pull-ups  L-Sit 2-DB OH Press or Pike Shoulder Taps  ---  AMRAP 10 mins  3-6-9-12-...  Devils Press … [Read more...] about week of 11/2

Filed Under: Specialty Classes

October 27, 2020

week of 10/26

Monday Strength: 3x Box Jump x 6, full hip extension on box each rep Down Dog/ Pike Push-up x 6-10 Scap Pull-ups or Flexed Arm Hang x 20-40" --- Workout: AMRAP 20min 20 Wallball 20 American Swings 20 Box Jumps or Goblet Step-ups (10/10) 20 Contralateral SA OH … [Read more...] about week of 10/26

Filed Under: Specialty Classes

October 18, 2020

week of 10/19

Monday 5/3/1 - Back Squat Deload "40% x 5 50% x 5 60% x 5" After each set, complete: 10-12/ea single arm DB bent over row 10-15 PB hamstring curl --- 16' EMOM 1- 45" bike 2- 45" alternating step up 3- 45" double under 4- 45" flutter kick   Tuesday … [Read more...] about week of 10/19

Filed Under: Specialty Classes

October 12, 2020

week of 10/12

Monday 5/3/1 - Back Squat Week 3 "Warm up sets: 1 x 5 @40% 1 x 5 @50% 1 x 3 @60%" Working sets: 75% x 5 85% x 3 95% x 1+ --- 3x 15 wall ball (20/14) 15 toes to bar .. directly into 3x 15 wall ball (20/14) 15 burpee to target   Tuesday … [Read more...] about week of 10/12

Filed Under: Specialty Classes

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The Power House: Highland Park
Side Door CrossFit

617 S Snelling Ave
St. Paul, MN 55116

651-699-4864
[email protected]

The Power House: St. Louis Park
CrossFit St. Louis Park

7319 W Lake St
St Louis Park, MN 55426

651-699-4864
[email protected]

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