CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
In 4 Minutes Complete:
800 M Run
In 2 Minutes Complete:
400 M Run
In 1 Minute Complete:
200 M Run

6 x AMRAP 3 Minutes:
(x5) 30 Double-Unders
14 KB Swings (53/35)
250/200 M Row
…rest 1 minute between…

WOD AT HOME
For Time:
At 0 Minutes, Complete:
Run 1 Mile, or Bike 2 Miles, or Row 2000/1600 M
At 10 Minutes, Complete 8 Rounds:
5 Pulls*, 8 Push Ups, 11 Jump Squats
At 20 Minutes, Complete:
Run 1 Mile or Bike 2 Miles of Row 2000/1600 M
*Pulls – Bent-Over Rows (alt. arms every round), deadlifts, DB Hang Power Snatch, KB Snatch, DB/KB High Pull, Sumo-Deadlift High Pull

WORKOUT OF THE DAY
Deadlift:
8-6-6-4

3 Rounds:
In (-1) 5 Minutes Complete:
400 M Run, 15 HSPU
…rest 3 minutes…
1 Round For Time:
400 M Run, 15 HSPU

AT-HOME WORKOUT
2 Rounds For Time:
5-4-3-2-1 Reps Of:
R-Arm DB Power Clean
R-Arm DB Jerk
R-Arm DB Front Squat
Burpee-Over-DB
5-4-3-2-1 Reps Of:
L-Arm DB Power Clean
L-Arm DB Jerk
L-Arm DB Front Squat
Burpee-Over-DB
*After 5-4-3-3-2-1 on both arms Run 800 M

WORKOUT OF THE DAY
Back Squat:
9-8-7

AMRAP 13 Minutes:
12 TTB
9 Single-Arm KB Thrusters (53/35)
6 Burpees Over KB

AT-HOME WORKOUT
4 Sets:
30 Russian Twists
15 Up and Down Planks

AMRAP 18 Minutes:
9 R-Arm DB Strict Press (AHAP)
9 L-Arm DB Strict Press
15 Weighted Sit-Ups
21 R-Arm DB Bent-Over Rows
21 L-Arm DB Bent-Over Rows

WORKOUT OF THE DAY
EMOM 15 Minutes:
1 Hang Muscle Clean + 1 Strict Press

3 Rounds For Time:
200 M Run
60 Double-Unders
20 Slam Balls (40/30)

AT-HOME WORKOUT
3 Sets:
40 Tucks
10 Goblet Squats

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

WORKOUT OF THE DAY
Hang Snatch + OHS:
7 x 1

AMRAP 14 Minutes:
12/10 Row Calories
10 Burpee Box Jump-Overs (24/20)
8 C2B Pull-Ups

AT-HOME WORKOUT
5 Rounds, Each For Time:
20 DB Snatch
30 Push Ups
40 Sit-Ups
50 Air Squats
…rest 3 minutes b/w rounds…

WORKOUT OF THE DAY
Push Press:
2-2-2-2

2 Rounds:
In 2 Minutes Complete:
45 Sit-Ups
In 2 Minutes Complete:
6 Hang Cleans (225/153)
In 2 Minutes Complete:
Max Bike Calories
…rest 1 minute after each movement…

AT-HOME WORKOUT
6 x AMRep 3 Minutes:
60 Double-Unders
20 Jumping Lunges
10 KB Swings
Max Rep Alt. Devils Clean (AHAP)
…rest as needed…

WORKOUT OF THE DAY
3 Efforts, Each For Time:
400 M Run
…rest 3 minutes b/w…

For Cumulative Time:
4 Sets, Every 6 Minutes:
15 Wall Balls (20/14)
30 Russian KB Swings (AHAP)
15 Wall Balls

AT-HOME WORKOUT
4 Sets:
30 Second Hollow Hold
8 Inch Worm + 1-2 Push Ups

2 Rounds For Time:
400 M Run
30 Box Jump-Overs (24/20)
30 Flutter Kicks (3 Count)
400 M Run
40 Air Squats
20 Toes-2-KB