CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Front Squat:
1-1-2-3-3

5 Rounds For Time and Max Reps:
1 Minute Max Bar-Facing Burpees
1 Legless Rope Climb
200 M Run
*15 Minute Cap

WOD AT HOME
10 Rounds For Time:
8 Push Up + Renegade Row (choose load)
25 Double-Unders
10 Sit-Ups

WORKOUT OF THE DAY
AMRAP 20 Minutes:
400 M Row
Max Rep Push Jerk (135/93)
400 M Run
Max Rep BMU

In 35 Seconds:
Max Rep Bike Calories

WOD AT HOME
For Time:
10-9-8-7-6-5-4-3-2-1 Reps of:
Barbell Lungesters (75/53)
*1 Lungester = 1 R-Leg Reverse Lunge, 1 L-Leg Reverse Lunge, 1 Thruster
**Run 200 M b/w sets

WORKOUT OF THE DAY
Back Squat:
5 x 5 @ 1.5 x BW

AMRAP 15 Minutes:
12/10 Bike Calories
50 Double-Unders
5 Box Jumps (36/30)

WOD AT HOME
For Time:
2 Mile Burden Walk/Jog

4 Rounds For Time:
12 Power Snatch (choose load)
400 M Run

WORKOUT OF THE DAY
Bench Press:
5 x 3 @ 92% of 1 RM

3 Rounds For Time:
24/18 Row Calories
21 Wall Balls (20/14)
18 DB Snatch (50/35)
15 Lateral Burpees-Over-WB

WOD AT HOME
14 Rounds For Time:
8 Burpee Box Jumps
8 DB Hang Clean
100 M Sprint

WORKOUT OF THE DAY
4 Rounds For Time:
60 Double-Unders
6 Push Press (165/108)
6 BMU

For Time:
100/85 Row Calories

WOD AT HOME
2 Rounds For Time:
50 Walking Lunges
16 Up and Down Planks

AMRAP 16 Minutes:
5 KB Snatch (pick load)
5 KB Power Clean
5 KB Front Squat
5 KB Push Press
*R-Arm then L-Arm

WORKOUT OF THE DAY
Deadlift:
Build to Heavy 5

AMRAP 18 Minutes:
0.5/0.4 Mile Bike
20 Power Clean (75/53)
10 Strict Ring Pull-Ups
…rest 1 minute b/w rounds…

WOD AT HOME
3 Rounds For Time:
400 M Run
400 M Jog
…rest 10 seconds…
300 M Run
300 M Jog
…rest 10 seconds…
200 M Run
200 M Jog
…rest 3 minutes…

WORKOUT OF THE DAY
For Load:
1 Hang Power Snatch (Hip) + 3 OHS

For Time:
15 Power Snatch (95/63)
400 M Sprint
15 Power Snatch

WOD AT HOME
For Time:
1) 12 DB Squats
2) 15 Weighted Sit-Ups
3) 12 OH DB Lunges
4) 20 DB Russian Twists
5) Rest