CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Pause Back Squat:
5 x 3
*3 Second Pause

Every 4 Minutes, For 16 Minutes:
400/350 M Row
26 Push Ups

WOD AT HOME
For Time:
2 Mile Burden Walk/Jog (AHAP)

4 Rounds For Time:
12 Power Snatch (95/63)
400 M Run

WORKOUT OF THE DAY
Bench Press:
5 x 5

4 Rounds For Time:
10/8 Bike Calories
12 Deadlifts (205/133)
…rest 1 minute b/w rounds…

WOD AT HOME
5 Rounds:
Against a 5 Minute Clock:
400 M Run
…then…
Max Reps of:
7 DB Power Cleans
5 DB Front Squats
3 DB Push Jerks
*Alt. arms each round
**Rest 1 minute b/w Rounds

WORKOUT OF THE DAY
For Load:
1 Hang Power Snatch (Hip) +
1 Hang Power Snatch (Knee) +
1 Hang Snatch (Hip)

Every 2 Minutes, For 14 Minutes:
3 Muscle-Ups
6 Lateral Burpees
1 Hang Snatch (AHAP)

WOD AT HOME
Every 4 Minutes, For 20 Minutes:
Perform Each Round as Fast as Possible:
30 Air Squats
Run 200 M
50 Double-Unders

WORKOUT OF THE DAY
Front Squat:
6 x 2

AMRAP 13 Minutes:
300/250 M Row
…rest 30 Seconds…
8 Front Squats (155/103)
…rest 30 seconds…
15 Russian KB Swings (AHAP)
…rest 30 seconds…

WOD AT HOME
5 Rounds For Time:
400 M Run
10 Alt. Devils Press (choose load)
20 Alt. Devils Clean
…rest 1 minute b/w rounds…

WORKOUT OF THE DAY
EMOM 12 Minutes:
1 Power Clean

EMOM 5 Minutes, For 20 Minutes:
5 Power Clean and Jerks (165/108)
15/12 Bike Calorie Sprint

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

WORKOUT OF THE DAY
EMOM 12 Minutes, Alt. b/w:
2 Deficit HSPU
3 Muscle-Ups

AMRAP 15 Minutes:
400 M Run
20 Box Jump-Overs (24/20)
50 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
Back Squat:
6 x 1

4 Rounds For Time:
C2B Pull-Ups
Thrusters (75/53)
Slam Balls (40/30)
*35 Reps to Assign

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
Run 200 M
…rest 1 minute…
20 L-Arm DB Power Cleans (choose load)
30 L-Arm DB Front Rack Lunges
20 L-Arm DB Push Press
Run 200 M
…rest 1 minute…