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651-419-5112 Info@bearfitnessmn.com

Friday 12.23.16

  5/6/930/12 CrossFit Class and 1030am BodyFit (evening closed) 12 WODNESS OF CHRISTMAS 1 Ring Dip 2 Handstand Push-ups 3 Push-ups 4 Pull-ups 5 Burpees 6 Box Jumps 24/20” 7 Kettlebell Swings 53/35lb 8 Walking Lunges 9 Deadlifts 115/73lb 10 Hang Power Cleans...

Thursday 12.22.16

  CrossFit WOD Back Squat 4×5 @ 75% Then -5/10% for Max Reps Bike Interval x20 0:10 On/0:20 Off Accessory: Hanging Leg Raise x3-5, max Goodmorning 3×8 *Light Mobility: PVC IT Mash PVC VMO Mash Frog BodyFit For 20 Minutes: 300/250m Row 10 Dumbbell Push...

Wednesday 12.21.16

  CrossFit WOD 10 Min Skill: Snatch Balance AMRAP 20: 300/250m Row 30 Double Under 15 Kettlebell Swing 53/35lb 10 Toes-2-Bar 5 Push-Press 135/93lb Accessory: Max Height Vertical. Find something to touch so you can measure. Mobility: Pigeon or Figure 4 Saddle Lax...

Tuesday 12.20.16

  CrossFit WOD AMRAP 4 6 Box Jump 24/20” 6 Alt Dumbbell Snatch 50/35lb Rest 1 AMRAP 4 6 Bar Facing Burpee 6 Power Snatch 95/63lb Rest 1 And repeat Suitcase Carry 3x50ft *Each Arm Accessory: Weighted Plank x3-5, 1:00 Strict Pull-Up 3-5x 5 reps + or weighted...

Week of 12.26.16

Day 1 Strength: Back Squat 4×5 @ 80% then -10% for max Reps 4×8 Dumbbell Bench + 8 Dumbbell Row each arm Conditioning AMRAP20 50 wall balls 50 double unders 40 box jumps (24/20) 40 Toes-2-Bar 30 Pull-ups (c2b) 30 Burpees 20 power cleans (145/100) 20 jerks...