• Skip to primary navigation
  • Skip to main content
  • Skip to footer
The Power House

The Power House

 

  • About
    • Locations
      • Highland Park
      • St. Louis Park
    • Meet Our Team
    • Our Story
    • Contact
  • Services
    • CrossFit
    • Private Training
    • Team Training
    • Specialty Classes
    • Summer Performance Training
    • Youth Training
    • Nutrition
    • Assessment
    • Host a Private Event
  • Membership
  • Workouts
    • CrossFit WODs
    • Specialty Class Programming
  • Schedules
    • St. Louis Park
    • Highland Park
  • More
    • Podcast Blog
    • Recipe Blog
    • Articles Blog
    • Shop
      • Equipment Store
      • Design for Health
    • Waivers & Forms
    • Careers
    • COVID Protocol

week of 3/15

Monday

3 Giant Sets:

1 Minute Plank

50 Banded Pull-Aparts

25 Banded Tricep Push Downs

—

4 Rounds for Time:

10 Dumbbell Facing Burpees

20 Alternating Dumbbell Snatches

400 Meter Run

 

Tuesday

3 Sets

7 Right Side Turkish Sit ups

7 Right Arm Seated Press

7 Left Side Turkish Sit ups

7 Left Arm Seated Press

—

AMRAP 14:

21 AbMat Sit-ups

15 Shuttle Runs [10 Meters]

9 Double Dumbbell Thrusters

 

Wednesday

Every 3:00 x 4

30 Jumping Lunges

30 Shoulder Taps

—

AMRAP 7:

3 Double Dumbbell Power Cleans

30 Double Unders

6 Double Dumbbell Power Cleans

30 Double Unders

9 Double Dumbbell Power Cleans

30 Double Unders

…

Add 3 DB Power Cleans Per Round

 

Thursday

Hip/Knee/Ankle LEG MOBILITY

—

EMOM 20mins:

min 1- 1 Round DB  of Cindy

min 2-

 

DB Cindy=

5 Double DB Bent Over Rows

10 Push Ups

15 Air Squats

 

Friday

Equipment Free Open WOD 21.2

Saturday

DB Squats

10-8-6-4-2

—

6 Rounds

200m Run

10 Alt. DB Snatches

8 Alt. DB Reverse Lunges

6 Single Arm DB Devils Press

*rest 1:00 Between Rounds

 

Sunday

4 Rounds for Quality:

1 Minute Hollow Hold

200m Double DB Farmers Carry (50’s/35’s)

1 Minute Side Plank (Each Side)

Footer

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]

  • Facebook
  • Instagram
  • LinkedIn
  • Vimeo

CrossFit Journal: The Performance-Based Lifestyle Resource

Privacy Policy

© Copyright 2023 The Power House · All Rights Reserved