CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
AMRAP 40 Minutes:
500/400 M Row -or- 400 M Run -or- 0.6/0.5 Mile Bike
12 Devils Press (40/25)
35 Sit-Ups
6 BMU
…rest 3 minutes b/w rounds…

WOD AT HOME
10 x AMRAP 2 Minutes:
8 Russian Twists (any weight)
6 Jumping Lunges (3/leg)
4 Hand-Release Push Ups
…rest 1 minute b/w AMRAPs…

WORKOUT OF THE DAY
5 Rounds For Time:
300 M Row
(-2) 10 Bench Press (AHAP)
0.35/0.28 Mile Bike
…rest 2 minutes b/w rounds…

Buy-Out:
100 Double-Unders
40 Russian Twists (40/30)
100 Double-Unders

WOD AT HOME
5 Rounds For Time:
25 KB Swings (AHAP)
5 Wall Walks
20 Alt. Step-Ups
…rest 1 minute b/w rounds…

WORKOUT OF THE DAY
Snatch Pull-Downs:
4 x 3

Hang Power Snatch:
1-1-1-1-1

Power Snatch:
1-1-1-1-1-1

AMRAP 10 Minutes:
6/5 Bike Calories
1 Power Snatch (AHAP)
…rest 30 seconds b/w rounds…

WOD AT HOME
5 Rounds, Each For Time:
50 Double-Unders
…then…
5 Rounds:
5 No Jump Burpees
7 Tucks
…rest 3 minutes b/w rounds…

WORKOUT OF THE DAY
Back Squat:
3-2-2-1-1-1 @ 80-85% of 1 RM

AMRAP 16 Minutes:
200 M Row
8 Burpees-to-Plate (25)
10 TTB or TTR
…rest 30 seconds b/w rounds…

WOD AT HOME
7 Rounds, Each For Time:
20 Weighted Lunges (AHAP)
10 Bent-Over Rows
3 Wall Walks
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
Muscle Snatch:
1-1-1

Muscle Clean:
1-1-1-1

3 Rounds For Time:
100 M Farmer Carry (AHAP)
55 Double-Unders
35 Sit-Ups
15 Plate Squats (25/15)
0.5/0.4 Mile Bike

WOD AT HOME
For Time:
150 Burpees
*Every 2 Minutes perform 25 Double-Unders
**If you have a weight vest wear it
…immediately into…
1 x Max Effort Wall Sit
1 x Max Effort Plank Hold

WORKOUT OF THE DAY
Bench Press:
1-1-1-1-1

Strict Pull-Up:
3-3-3-3-3

Clean-Grip Deadlift:
3-3-3-3-3 @ 90-95% of 1 RM

6-9-12 Reps For Time:
Bike Calories
Burpees (6″ touch)
C2B Pull-Ups

WOD AT HOME
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

WORKOUT OF THE DAY
Back Squat:
4-4-3-3-3 @ 73-78% of 1 RM

AMRAP 15 Minutes:
6 Dynamic Push Ups
9 Box Jump-Overs (24/20)
12 Slam Balls (40/30)
150 M Row
…rest 1 minute b/w rounds…

WOD AT HOME
For Time:
10-9-8-7 Reps of:
DB Devil’s Clean (per arm)
*25 Sit-Ups after each set on both arms
7-8-9-10 Reps of:
DB Devil’s Press (per arm)
*15 Tucks after each set on both arms