CrossFit Minneapolis + St. Paul

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

HOME GYM WOD
With a Partner:
Race to 2000 M Running
*Each partner runs 5 x 200 M, Alt. each run with your partner

AMRAP 35 Minutes:
Accumulate 2:00 Squat Hold
500 M Row/400 M Run
Accumulate 1:30 In Hang (from bar)
20 Burpees to 6″ Touch
Accumulate 1:00 HS Hold (on wall)
12 C2B Pull-Ups
Accumulate 0:30 Support Hold (top of ring dip)
10 Jump and touches (AHighAP)

WOD AT HOME
For Time:
800 M Run
70 Russian KB Swings (pick load)
800 M Run
60 Box Jump-Overs
800 M Run
50 Pistols

HOME GYM WOD
5 Sets:
2 Strict Press

Compare to 121616
For Time:
1000 M Row/800 M Run
…rest 1 minute…
60 Alt DB Snatch (AHAP)
40 Wall Balls (20/14)(12′)
20 Burpees
100 M Sprint

WOD AT HOME
10 Rounds For Time:
14 DB Power Clean and Jerk (7/arm)(pick load)
100 M Sprint
0:10 Hollow Hold
14 Flutter Kicks

HOME GYM WOD
L-Sit from the Floor:
Accumulate 3 Minutes

“Power Badger”
3 Rounds For Time:
30 Power Cleans (95/63)
30 Pull-Ups
800 M Run

WOD AT HOME
For Time:
111 Air Squats
Max Time Farmer Carry Hold
*Find two really heavy objects

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

HOME GYM WOD
Time Trail:
2 x 500/400 M Row

3 Rounds For Time:
50 Air Squats
7 Strict HSPU
15 Deadlifts (225/153)

WOD AT HOME
CHALLENGE
For Time:
10-20-30-40-50-40-30-20-10 Reps of:
Unbroken Double-Unders

5 Rounds For Time:
25 Up and Down Planks
17 KB Swings (pick load)
9 HSPU

HOME GYM WOD
Snatch:
5-5-5

Compare to 121116
27-21-15 Reps For Time:
Burpees
KB Swings (53/35)
Box Jumps (30/24)

WOD AT HOME
AMRAP 17 Minutes:
200 M Run
Alt. b/w 10 OHS (choose load) and 10 Thrusters
*If using a KB or DB, do thrusters and alternate arms each round

Buy-Out:
Accumulate 100 Partner Leg-Throwdowns

HOME GYM WOD
Front Squat:
1 x 20 (AFAP)

Compare to 121016
For Time:
10 Cleans (135/93)
50 Sit-ups
8 Cleans
40 Sit-ups
6 Cleans
30 Sit-ups
4 Cleans
20 Sit-ups
2 Cleans
10 Sit-ups
100 Double Unders

WOD AT HOME
In 20 Minutes:
6K Road Bike, 5K Row, or 5K Run
Notice the time scale is 20 minutes. Here’s how this is going to work. Pick one of these exercises and try to finish it in under 20 minutes. Should you finish it under 20 minutes, you’re done. You’ve established a time. If you fail to complete your exercise in under 20 minutes, each second over th 20 minute mark now becomes a penalty rep. You may choose any movement for the penalty reps that you would like, BUT no penalty movement may be greater than 50 reps. Also, don’t penalize yourself with more than 200 reps.

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