CrossFit Minneapolis + St. Paul

WOD AT HOME
20 Minutes:
Bike, Run or Row

21-15-9 Reps For Time:
Deadlift
Burpee-Over-Object

HOME GYM WOD
Push Jerk:
1-1-1-1

“Betty” (Compare to 51017):
5 Rounds For Time:
12 Push Press (135/93)
20 Box Jumps (24/20)

WOD AT HOME
20 Minutes:
Bike, Run or Row

5 Sets:
0:30 HS Hold
20 Hollow Rocks
0:30 L-Sit Hold

HOME GYM WOD
Snatch Barbell Complex x 3
6 Reps of each movement:
Snatch High-Pull
Muscle Snatch
Behind the Neck Snatch-Grip Thruster
Good Morning
Bent-Over Row

5 Rounds For Time (Compare to 53117):
18 Russian KB Swings (72/53)
15 Sit-Ups
12 Back-Extensions
*40 M Bear Crawl after each round

WOD AT HOME
“Murph”
For Time:
1 Mile Run
100 Pull-Ups
200 Push Ups
300 Air Squats
1 Mile Run
*If you have a weight vest wear it (20#)

WOD AT HOME
Time Trial:
400 M Run, or 0.5 Mile Bike, or 500/400 M Row

50/25 40/20 – 30/15 – 20/10 – 10/5 Reps For Time:
Double-Unders
Weighted Sit-Up
*After each set, Sprint 200 M

HOME GYM WOD
EMOM 12 Minutes Alt. b/w:
8 Deficit Ring Rows, 8 Dynamic Push-Ups (45# plate)

4 Rounds For Time (Compare to 033117):
40 Sit Ups
30 Wall Balls (20/14)
20 Toes-to-Ring

WOD AT HOME
Accumulate 3 Minutes:
Hollow Hold
*Each time you break complete 10 Curls

For Time:
21 R-Arm DB Hang Power Cleans
21 L-Arm DB Hang Power Cleans
1:00 L-Sit
15 R-Arm DB Hang Power Cleans
15 L-Arm DB Hang Power Cleans
0:45 L-Sit
9 R-Arm DB Hang Power Cleans
9 L-Arm DB Hang Power Cleans
0:30 L-Sit

HOME GYM WOD
Push Jerk:
5-5-3-3

2 Rounds For Time (Compare to 031717):
400 M Row
21 KB Swings (53/35)
50 Double-Unders
…rest 5 minutes and repeat…

WOD AT HOME
Time Trial:
400 M Run, or 0.5 Mile Bike, or 500/400 M Row

5 Rounds For Time:
17 KB Swings
20 Box Jumps
23 Up and Down Planks

HOME GYM WOD
For Load:
1 Clean + 2 Front Squats + 1 Thruster

For Time (Compare to 030217):
21 Front Squats (135/93)
Run 400 M
15 Cleans (135/93)
Run 200 M
9 Thrusters (135/93)
Run 100 M

WOD AT HOME
3 Sets:
40 Tucks
10 Goblet Squats

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

HOME GYM WOD
Time Trial:
2 x 400 M Run

4 Rounds (Against a 24 minute clock):
Max HSPU
…immediately into…
Max Calories in 1 minute
…rest as needed between sets…