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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.

May 29, 2018

6/1/18

Hang Power Snatch  3-3-3 -use 80% across all sets. drop the weight between reps to focus on a controlled pull before returning to the hang for each rep. rest as needed between sets.  --- 9' AMRAP  9 Wallball (20/14)  3 Squat Snatch (155/105)  --- Midline  3 Rds  50' suitcase … [Read more...] about 6/1/18

Filed Under: CrossFit WODs

May 29, 2018

5/30/18

  Every 90" x 7 sets  3 deadlifts + 2 hang power clean + 1 push jerk  **build across 7 sets --- Then, D.T.  5 Rounds for time  12 deadlifts  9 hang power clean  6 push jerk  14' time cap     … [Read more...] about 5/30/18

Filed Under: CrossFit WODs

May 29, 2018

5/31/18

EMOM 12'  1- Front squat from the ground x 3-5  2- Box Jump Over x 6-8  3- Bar MU x 1-3  -- 3 Rounds for Time  21 Box Jump Over (24/20) 15 Front Squat (165/115) 9 Bar Muscle Up  12' Time Cap  … [Read more...] about 5/31/18

Filed Under: CrossFit WODs

May 28, 2018

5/29/18

20' to find 1rm Front squat @1311 3 Rds for time 100 ft walking lunge 2-Kb's or Barbell front rack 21 Cal Row 15 Bent Over Row 2-Kb's or barbell front rack … [Read more...] about 5/29/18

Filed Under: CrossFit WODs

May 28, 2018

5/28/18

MURPH 1 mile run 100 pull ups 200 push ups 300 air squats 1 mile run http://www.navy.mil/ah_online/moh/murphy.html … [Read more...] about 5/28/18

Filed Under: CrossFit WODs

May 22, 2018

05/21/18 – 05/27/18

Monday 1. 20' to find 1 RM Front Squat @1511 2A. Reverse lunge 3x 10ea 2B. Floor press 3x 10 2C. Supinated barbell row 3x 15 Tuesday 2 Rounds 800m Run Thrusters x 50 (75/55) 18-15-12-9-6-3 Strict ring dips Double unders x 2 Wednesday Hang squat clean + Front squat + Split jerk … [Read more...] about 05/21/18 – 05/27/18

Filed Under: CrossFit WODs

March 7, 2018

05/09/18

Wednesday 3-Position Clean 5 sets building. Complete 1 set every 2 minutes. --- 3 Rounds for Time 30 cal row 30 kbs 70/53 30 burpees Goal: sub 20-min … [Read more...] about 05/09/18

Filed Under: CrossFit WODs

March 7, 2018

05/08/18

Tuesday Snatch waves : EMOM 9 minutes Min 1: 3 @ 75% Min 2 : 2 @ 80% Min 3 : 1 @ 85% For time 90 wallball 60 toes to bar 30 Hang Power Snatch Goal Sub 14 min … [Read more...] about 05/08/18

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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