CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
4 Rounds For Time:
350 M Row
13 Slam Balls (40/30)
19 Box Jump-Overs (24/20)
…rest 1 minute b/w rounds…
*Reverse order of each round

Superset:
DB Bench Press:
3 x 10

Pull-Ups:
3 x 5

WOD AT HOME
10 Rounds:
In 2 Minutes:
40 Double-Unders
15 Russian KB Swings (choose load)
8 Push Ups
…rest 1 minute b/w rounds…

WORKOUT OF THE DAY
Front Squat:
3 x 8 @ 55% of 1 RM

For Time:
30 TTR
400 M Run
…rest 1 minute…
400 M Run
45 Russian KB Swings (AHAP)
…rest 1 minute…
60 Single Arm OH Lunges (30/arm)(AHAP)
400 M Row
…rest 1 minute…
400 M Row
75 Unbroken Double-Unders

WOD AT HOME
4 Rounds For Time:
25 Burpees (no jump)
…rest 1 minute…
30 Box Jump-Overs (choose height)
…rest 1 minute…

WORKOUT OF THE DAY
7 Sets of Each:
1) 1 Hang Power Snatch (Hip) + 1 OHS @ 65% of 1 RM
2) 1 Hang Snatch (Hip) @ 65% of 1 RM

10 Rounds For Time:
1 Power Snatch (165/108)
100 M Sprint
1 Snatch
…rest 30 seconds b/w rounds…

WOD AT HOME
2 Rounds For Time:
20 R-Arm DB Power Cleans (choose load)
30 R-Arm DB Front Rack Lunges
20 R-Arm DB Push Press
200 M Run
…rest 1 minute…
20 L-Arm DB Power Cleans (choose load)
30 L-Arm DB Front Rack Lunges
20 L-Arm DB Push Press
200 M Run
…rest 1 minute…

WORKOUT OF THE DAY
Back Squat:
3 x 8 @ 55% of 1 RM

5 Rounds For Time:
3 Power Clean and Jerk (80% of BW)
6 Lateral Burpees
9/7 Bike Calories
…rest 1 minute b/w rounds…

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

WORKOUT OF THE DAY
“Helen”
3 Rounds For Time:
400 M Run
21 KB Swings (53/35)
12 Pull-Ups

4 Sets:
5 Weighted Push Ups
8 Single-Arm DB Bench Press (AHAP)
30 Russian Twists (AHAP)
200 M Row (Moderate Pace)

WOD AT HOME
For Time:
Run Hard For 2:00
Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30
Run Back to Your House
50 Double-Unders
20 Burpees
Run Hard for 1:00
Run Back to Your House
50 Double-Unders
10 Burpees

Buy-Out:
Accumulate 4 Minutes in Side Plank, Alt. Every 0:30

WORKOUT OF THE DAY
“Always Remembered”
For Time w/a Partner:
2001 M Run
…immediately into…
4 Rounds:
9 Rope Climbs
11 Bear Complex (155/103)
…immediately into…
2977 M Row

WOD AT HOME
4 Rounds For Time:
1 Minute on, 1 Minute off:
400 M Run
15 DB Power Cleans (choose load)
15 TTB

WORKOUT OF THE DAY
Every 30 Seconds, For 5 Minutes:
1 Hang Power Snatch (Hip) + 1 OHS @ 50-60% of 1 RM

Every 30 Seconds, For 5 Minutes:
1 Hang Snatch (Hip) @ 50-60% of 1 RM

EMOM 18 Minutes, Alt. b/w:
1) 10/8 Bike Calories
2) 30 Seconds Max Double-Unders
3) 1 Snatch (AHAP)

WOD AT HOME
5 Rounds, Each For Time:
7 Push Ups
12 Goblet Squats (choose load)
7 Push Ups
30 Wall Balls (choose load)
7 Push Ups
…rest 2 minutes b/w rounds…