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CrossFit WODs

Join Beyond the Whiteboard to track your workouts with The Power House community of athletes. Email us at [email protected] to receive our gym code.

December 5, 2022

week of 12/5

*weekly programming focus overview at the bottom*   Monday P1 Strength  Double KB Push Press Every 2:00 for 8:00 Set 1: 8 Reps Set 2: 6 Reps Set 3: 6 Reps Set 4: 6 Reps *After each set: :45 Weighted Plank Hold 10 Banded Tricep Ext. --- Strength  Push … [Read more...] about week of 12/5

Filed Under: CrossFit WODs

November 28, 2022

week of 11/28

*weekly programming focus overview at the bottom*   Monday P1 Strength  Take 12:00 to Find a Max For the Day DB Snatch Pull + DB Low Hang Power Snatch + Goblet Squat (1 complex on each arm) *After each set: 10 DB Lat Raise 5 Banded Curls (Tempo: 3 sec up and 3 sec … [Read more...] about week of 11/28

Filed Under: CrossFit WODs

November 21, 2022

week of 11/21

*weekly programming focus overview at the bottom*   Monday P1 Strength  10:00 Clock Double DB Squat 20 Reps @ 5-10# heavier than last week Then into… 3 Sets 12 DB Lat Raises 15 Toes to Rig --- Strength  10:00 Clock 20RM Back Squat @ 5-10# heavier than … [Read more...] about week of 11/21

Filed Under: CrossFit WODs

November 14, 2022

week of 11/14

*weekly programming focus overview at the bottom*  Monday 20:00 EMOM min 1: 3 Hang Squat Snatch @ 70%+ min 2: 12 Dual KB Front Squat 53/35# min 3: 15 Chest to Bar Pull-Ups min 4: Rest --- Strength  20RM Back Squat Day @ 5-10# heavier than last week --- P1 … [Read more...] about week of 11/14

Filed Under: CrossFit WODs

November 7, 2022

week of 11/7

 *weekly programming focus at bottom* Monday P1 Strength  Every 90sec, 6 Sets 3 Double KB Squats + :30 Double KB Overhead Hold R: 5:00 Goblet Squat 20 Rep Max, 5-10# increased weight from last week --- Strength  Every 90sec, 6 Sets 3 Overhead Squats, starting at 70% … [Read more...] about week of 11/7

Filed Under: CrossFit WODs

October 31, 2022

week of 10/31

*weekly programming overview at bottom* Monday P1 Strength  8:00 EMOM 2 DB Hang Power Snatch (each arm) Odd Minutes: :15 Handstand hold Even Minutes: :15 Weighted Hollow Hold *Build in weight each minute --- Strength  8:00 EMOM 2 High Hang Power Snatch + 2 Hang Power … [Read more...] about week of 10/31

Filed Under: CrossFit WODs

October 24, 2022

week of 10/24

  Monday P1 Strength  Take 15:00 to Establish a 3RM Double KB Squat *Between Sets: 5 Strict Toes to Bar or Knee Tucks Rest 5:00 Max Reps at 85% of 3RM (Goal 5-8 Reps) --- Strength  Every 2:00 for 8:00 Pause Front Squat + 1 and 1/4 Front Squat + Front Squat @ 80% of 1RM … [Read more...] about week of 10/24

Filed Under: CrossFit WODs

October 17, 2022

week of 10/17

 Monday P1 Strength  Take 15:00 to Establish a 3RM Double KB Squat *Between Sets: 5 Strict Toes to Bar or Knee Tucks Rest 5:00 Max Reps at 85% of 3RM (Goal 5-8 Reps) --- Strength  Take 15:00 to Establish a 1RM Back Squat Rest 5:00 Max Reps at 85% of 1RM (Goal 5-8 … [Read more...] about week of 10/17

Filed Under: CrossFit WODs

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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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