Crusher CrossFit – Waconia – CrossFit


Warm-up (No Measure)


**6AM Class will be cancelled effective next week

**7:30PM CrossFit will be Bootcamp for the next 4 weeks on Mon and Wed only. Tues and Thurs is still there!

**Fitness Reimbursement – It is now offered at Crusher! Yeah! Sign up online.

**Please no food in the kids area – and wash hands before entering!

Get Sweaty With a Light KB!


Good Mornings

High Pulls (use two arms instead of one)

Goblet Squats

Russian Swings


Hip/Squat Drills #2 (use light-mod. KB)

2 rounds

10 Goblet Squats (slow controlled)

10 Dynamic Pigeon Poses (5 each side)

10 Cossack Squats + 5-sec. Pause at each rep (5 each side, hold KB)

10 Wall Squats (slow controlled)


Warm-up (No Measure)

Rope-Climb Technique/Shoulder Prep

First review the various Rope-Climb techniques and the Shoulder-Prep movements.

Then, in partners, while one person works on the Rope-Climb portion, the other works on the Shoulder Prep.

P1) 5 Seated to Standing

P2) 5 reps Standing Letters holding two light plates


P1) 2-3 Rope Climbs (or Attempts, Box Climbs, or more Seated to Standing)

P2) 5-10 reps Standing Shoulder Elevation/Depression with Plates


KB and Workout Prep

With the same KB you used in the warm-up, as a group perform:

6 Split Squats (each side). When you switch legs, switch arms, too. Figure out which way is more comfortable to hold the KB depending on which leg is forward.

6 Press + 5-sec. Hold Overhead (each side)

Then, using workout weight, perform:

4 laps OH Carry (2 each arm)

6 Split Squats each side/arm


Metcon (Time)

3 rounds

4 laps 1-arm KB OH Carry (R)

9 1-arm KB Split Squats (R)

3 Rope Climbs

4 laps 1-arm KB OH Carry (L)

9 1-arm KB Split Squats (L)

KB: 53/35 lb.
Scale load of KB and to Seated Rope Climbs


Warm-up (No Measure)

Under the body shoulder stretch (30 secs e/s)

Child’s Pose (1-2 minutes while walking hands to left/center/right)

Categories: WOD

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