CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Front Squat:
1 RM

3 Rounds For Time:
40/30 Calorie Row
20 Front Squats (185/123)
40/30 Calorie Bike

WOD AT HOME
For Time:
3 Rounds:
50 Double-Unders
22 DB Thrusters (11/arm)
…rest 3 minutes…
3 Rounds:
40 Double-Unders
16 DB Push Press (8/arm)
…rest 3 minutes…
3 Rounds:
30 Double-Unders
10 DB Strict Press (5/arm)

WORKOUT OF THE DAY
Snatch:
1 RM

3 Rounds For Time:
21 Box Jump-Overs (24/20)
15 TTB
9 Deficit HSPU (4″)

WOD AT HOME
For Time:
2:00 Wall Sit
2:00 Plank
30 Sit-Ups
30 Burpees
1:30 Wall Sit
1:30 Plank
20 Sit-Ups
20 Burpees
1:00 Wall Sit
1:00 Plank
10 Sit-Ups
10 Burpees

WORKOUT OF THE DAY
Clean and Jerk:
1 RM

AMRAP 12 Minutes:
12 Power Cleans (75/53)
6 Bar-Facing Burpees
3 Bar Muscle-Ups

WOD AT HOME
DB/KB Bent-Over Rows:
5 x 10 (each arm)

AMRAP 17 Minutes:
20 Alt. DB Snatch
15 Hollow Rocks
20 OH Reverse Lunges (10/arm)
15 Back Extensions

WORKOUT OF THE DAY
Time Trial:
2 Mile Echo Bike

For Time:
Accumulate 2 Minutes Barbell Hold (225/153)
30 Strict Ring Dips
50 Hand-2-Hand Swings (53/35)
30 V-Ups
Accumulate 2 Minutes Barbell Hold

WOD AT HOME
DB/KB Curls:
7 x 5 (each arm)

2 Cycles:
AMRep 4 Minutes:
5 DB Squats (AHAP)
6 Lateral Burpees Over DB
…rest 2 minutes…
AMRep 4 Minutes:
6 DB Lunges (3/leg)
5 Push Ups
…rest 2 minutes…
*Use 1 or 2 DB’s

WORKOUT OF THE DAY
3 Sets Not For Time:
400 M Row
30 Russian Twists
10-20 Inverted Shoulder Taps

“Serpico”
AMRAP 13 Minutes:
12 Box Jumps (24/20)
9 DB Thrusters (40/25)(Alt. arms each round)
6 DB Facing Burpees

WOD AT HOME
DB Push Press:
5 x 10 (each arm)

4 Rounds, Each For Time:
25 Jump Squats
20 Alt. Single Arm Devils Press (AHAP)(10/arm)
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
“Wyatt Earp”
4 Rounds For Time:
0.5/0.4 Mile Bike
…rest 30 seconds…
9 Power Cleans (155/103)
…rest 30 seconds…
19 TTR
…rest 2 minutes…

WOD AT HOME
DB Lunges:
3 x 10 (each leg)

3 Rounds For Time:
3 Cycles:
5 R-Arm Russian KB Swing (AHAP)
5 R-Arm KB Clean
5 R-Arm KB Push Press
5 L-Arm Russian RB Swing
5 L-Arm KB Clean
5 L-Arm KB Push Press
…then…
35 Push Ups

WORKOUT OF THE DAY
“Murtaugh”
10 Rounds For Time:
In 30 Seconds: Wall Sit (15/10)
…rest 30 seconds…
In 30 Seconds: Max Slam Balls (40/30)
…rest 30 seconds…
In 30 Seconds: Max Double-Unders
…rest 30 seconds…
In 30 Seconds: Max Calories (Bike or Rower)
…rest 2 minutes…

WOD AT HOME
3 Sets:
40 Inverted Shoulder Taps (20/side)
30 Seconds R-Side Plank
30 Seconds L-Side Plank
30 Seconds Hollow Hold

AMRAP 20 Minutes:
35 Unbroken Double-Unders
20 Second L-Sit
15 Weighted Box Step-Overs (AHAP)