crossfitstpaul

WOD AT HOME
For Time:
2 Mile Road Bike Sprint
…rest 3 minutes…
50-40-30-20-10 Reps of:
Double-Unders
Tucks
…rest 3 minutes…
30 Burpees

HOME GYM WOD
With a Partner:
Race to 2000 M Running
*Each partner runs 5 x 200 M, Alt. each run with your partner

AMRAP 35 Minutes:
Accumulate 2:00 Squat Hold
500 M Row/400 M Run
Accumulate 1:30 In Hang (from bar)
20 Burpees to 6″ Touch
Accumulate 1:00 HS Hold (on wall)
12 C2B Pull-Ups
Accumulate 0:30 Support Hold (top of ring dip)
10 Jump and touches (AHighAP)

WOD AT HOME
For Time:
800 M Run
70 Russian KB Swings (pick load)
800 M Run
60 Box Jump-Overs
800 M Run
50 Pistols

HOME GYM WOD
5 Sets:
2 Strict Press

Compare to 121616
For Time:
1000 M Row/800 M Run
…rest 1 minute…
60 Alt DB Snatch (AHAP)
40 Wall Balls (20/14)(12′)
20 Burpees
100 M Sprint

WOD AT HOME
10 Rounds For Time:
14 DB Power Clean and Jerk (7/arm)(pick load)
100 M Sprint
0:10 Hollow Hold
14 Flutter Kicks

HOME GYM WOD
L-Sit from the Floor:
Accumulate 3 Minutes

“Power Badger”
3 Rounds For Time:
30 Power Cleans (95/63)
30 Pull-Ups
800 M Run

WOD AT HOME
For Time:
111 Air Squats
Max Time Farmer Carry Hold
*Find two really heavy objects

For Time:
“Deck of Cards”
Pick 4 Movements
*A = 1 rep, J = 11 reps, Q = 12 reps, K = 13 reps, all other cards are face value

HOME GYM WOD
Time Trail:
2 x 500/400 M Row

3 Rounds For Time:
50 Air Squats
7 Strict HSPU
15 Deadlifts (225/153)

WOD AT HOME
CHALLENGE
For Time:
10-20-30-40-50-40-30-20-10 Reps of:
Unbroken Double-Unders

5 Rounds For Time:
25 Up and Down Planks
17 KB Swings (pick load)
9 HSPU

HOME GYM WOD
Snatch:
5-5-5

Compare to 121116
27-21-15 Reps For Time:
Burpees
KB Swings (53/35)
Box Jumps (30/24)

WOD AT HOME
AMRAP 17 Minutes:
200 M Run
Alt. b/w 10 OHS (choose load) and 10 Thrusters
*If using a KB or DB, do thrusters and alternate arms each round

Buy-Out:
Accumulate 100 Partner Leg-Throwdowns

HOME GYM WOD
Front Squat:
1 x 20 (AFAP)

Compare to 121016
For Time:
10 Cleans (135/93)
50 Sit-ups
8 Cleans
40 Sit-ups
6 Cleans
30 Sit-ups
4 Cleans
20 Sit-ups
2 Cleans
10 Sit-ups
100 Double Unders