CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Back Squat:
Heavy 1

AMRAP 15 Minutes:
1 Rope Climb
9 Box Jumps (30/24)
2 Thrusters (AHAP)
9 Lateral Burpees

WOD AT HOME
Single Leg RDL:
5 x 10 (each leg)

AMRAP 12 Minutes:
(+1) Wall Walk
8 Single-Arm DB Hang Power Clean (AHAP)
*Alt. arms each round for power cleans

WORKOUT OF THE DAY
For Time:
500 M Row
…rest 3 minutes…
250 M Row
…rest 2 minutes…
100 M Row

AMRAP 15 Minutes:
3 Bar Muscle-Ups
…rest 30 seconds…
1 Deadlift (AHAP)
8 Lateral Burpees

WOD AT HOME
2 Rounds For Time:
50 Double-Unders
15 R-Arm Push Press (AHAP)
15 L-Arm Push Press
50 Double-Unders
…rest 2 minutes…
15 Push-Ups
10 R-Arm DB Thruster
10 L-Arm DB Thruster
15 Push Ups
…rest 2 minutes…

WORKOUT OF THE DAY
High Hang Power Clean:
4-4-4-4

AMRAP 20 Minutes:
5 Power Cleans (145/98)
5 Wall Balls (20/14)(11′)
10 TTB
5 Wall Balls
…rest 30 seconds b/w rounds…

WOD AT HOME
For Time:
“Deck of Cards”
Pick 4 Movements
*1 for each suit in the deck: hearts, diamonds, clubs, and spades
**Ace = 1 rep, J = 11 reps, Q = 12 reps, K = 13 reps, all other cards are face value

WORKOUT OF THE DAY
Back Squat:
5-5-5-5

AMRAP 15 Minutes:
0.4/0.35 Mile Bike
10 Box Jumps (30/24)
5 Hang Muscle Snatch (115/83)

WOD AT HOME
2 Sets For Time:
4 Rounds of:
8 Alt. DB Snatch (AHAP)
8 Tucks
…rest 1 minute…
4 Rounds of:
12 Alt. DB Hang Power Clean (AHAP)
8 Flutter Kicks (2 count)
…rest 1 minute…

WORKOUT OF THE DAY
For Time:
100 Sit-Ups

For Max Meters:
Minutes 0-6:
40 DB Hang Power Clean and Jerk (AHAP)
1 Rope Climb
1 Minute Max Meter Row

Minutes 6-12:
32 DB Hang Power Clean and Jerk
2 Rope Climbs
1 Minute Max Meter Row

Minutes 12-18:
24 DB Hang Power Clean and Jerk
3 Rope Climbs
1 Minute Max Meter Row

Minutes 18-24:
16 DB Hang Power Clean and Jerk
4 Rope Climbs
1 Minute Max Meter Row

Minutes 24-30:
8 DB Hang Power Clean and Jerk
5 Rope Climbs
1 Minute Max Meter Row

WOD AT HOME
Every 3 Minutes, For 7 Minutes:
10 Burpees Over DB/KB
20 DB/KB Russian Swings (AHAP)
Max Rep Alt. Lunges
…rest 2 minutes b/w sets…

WORKOUT OF THE DAY
AMRAP 12 Minutes:
100 M Row
1 Strict Muscle Up
…rest 30 seconds b/w rounds…

AMRAP 12 Minutes:
6 Deadlift (250168)
0.3/0.25 Mile Bike
9 Bar-Facing Burpees

WOD AT HOME
5 Sets:
10 DB/KB Bent-Over Rows (per arm)
10 DB/KB Curls (per arm)

For Time:
120 Double-Unders
30 DB Front Rack Lunges
30 V-Ups
30 Push Up + Pull Across
…rest 2 minutes…
30 Pull-Ups + Pull Across
30 V-Ups
30 DB Front Rack Lunges
120 Double-Unders

WORKOUT OF THE DAY
For Load:
1 Muscle Clean + 1 Hang Power Clean + 1 Hang Clean + 2 Front Squats

5 Rounds For Time:
5 Hang Muscle Clean (155/103)
5 Push Press
10/8 Bike Calories
…rest 30 seconds b/w rounds…

WOD AT HOME
EMOM 10 Minutes:
1 Strict HSPU + 3 Kipping HSPU

AMRAP 15 Minutes:
(+1) Devils Press (AHAP)
(+2) Sit-Ups
*Devils Press is 1 rep per arm per round