CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
OHS:
4 x 6

Every 3 Minutes, For 18 Minutes:
5 Power Snatch (95/63)
5 Bar-Facing Burpees
5 Power Snatch
12/10 Bike Calories

WOD AT HOME
3 Sets:
40 Tucks
10 Goblet Squats

4 Rounds For Time:
400 M Run
75 Unbroken Double-Unders

WORKOUT OF THE DAY
Deadlift:
10-10
2 x 7

AMRAP 16 Minutes:
36 Double-Unders
12 Slam Balls (40/30)
8 C2B Pull-ups

WOD AT HOME
3 Rounds For Max Reps:
1 Minute at Each Movement:
Single-Arm DB Push Press (alt. every 5 reps)
Burpees
Single-Arm DB Hang Power Snatch (alt. every 5 reps)
DB Side-Hop Overs
Single-Arm DB Hang Power Clean and Jerk (alt. every 5 reps)
…rest 1 minutes b/w movements…

WORKOUT OF THE DAY
“Northstar 967”
AMRAP 9 minutes:
1 Power Clean (185/123)
4 Push Ups
7 Air Squats
…then…
In 5 minutes complete:
967 M Row
…then…
AMRAP 6 Minutes:
1 Clean and Jerk (185/123)
4 Hand-Release Push Ups
7 Stationary Lunges
…then…
In 5 minutes complete:
967 M Row
…then…
AMRAP 7 Minutes:
1 Thruster (185/123)
4 Burpees
7 Jump Squats
*Pick up each AMRAP where the previous sequence left off

WOD AT HOME
4 Rounds, Each For Time:
30 Russian KB Swings (AHAP)
15 HSPU
30 Flutter Kicks (4 count)
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
4 Rounds, Each For Time:
15/12 Row Calories
15 Hang Power Clean (115/83)
15 S2OH, 15 Pull-Ups
15/12 Bike Calories
…rest 4 minutes b/w rounds…

WOD AT HOME
5 Rounds, Each For Time:
20 DB Hang Power Cleans (10/arm)
20 Reverse Lunges
10 Inch Worm + Push Up
20 Reverse Lunges
…rest as needed b/w rounds…

WORKOUT OF THE DAY
10 Rounds, Each For Time:
2 Cleans (75-80% of 1 RM)
8 Box Jumps (1/2 of your height)
…rest 90 seconds b/w rounds…

WOD AT HOME
For Time:
3 Rounds:
50 Double-Unders
22 DB Thrusters (11/arm)
…rest 3 minutes…
3 Rounds:
40 Double-Unders
16 DB Push Press (8/arm)
…rest 3 minutes…
3 Rounds:
30 Double-Unders
10 DB Strict Press (5/arm)

WORKOUT OF THE DAY
Back Squat:
1 RM

AMRAP 10 Minutes:
1 Rope Climb
2 Snatch (155/103)
6/5 Bike Calories
…rest 30 seconds b/w rounds…

WOD AT HOME
For Time:
2:00 Wall Sit
2:00 Plank
30 Sit-Ups
30 Burpees
1:30 Wall Sit
1:30 Plank
20 Sit-Ups
20 Burpees
1:00 Wall Sit
1:00 Plank
10 Sit-Ups
10 Buprees

WORKOUT OF THE DAY
AMRep 24 Minutes:
2 Minutes On, 1 Minute Off:
300 Double-Unders
60 Row Calories
50 TTR
40 Wall Balls (20/14)(11′)
30 Muscle Cleans (135/93)
20 BMU

WOD AT HOME
DB/KB Bent-Over Row:
5 x 10 (each arm)

AMRAP 17 Minutes:
20 Alt. DB Snatch,
15 Hollow Rocks
20 OH Reverse Lunges (10/arm)
15 Back Extensions