CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Back Squat:
1 x 7

AMRAP 15 Minutes:
5 Thrusters (115/83)
5 Burpee Pull-Ups
100 M Run
…rest 30 seconds b/w rounds…

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

WORKOUT OF THE DAY
Bench Press:
Build to Heavy 1

AMRAP 17 Minutes:
100 M Sprint
30 Double-Unders
100 M Sprint
10 Box Jump-Overs (24/20)
…rest 30 seconds b/w rounds…

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

WORKOUT OF THE DAY
“Hoemmer”
3 Rounds of:
6 S2OH (185/123)
9 TTB
17 Jump Squats
…rest 2 minutes…
2 Rounds of:
26 Wall Balls (20/14)
4 Rope Climbs
…rest 2 minutes…
1 Round of:
440 M Run
44 Push Ups
44 Calories
44 Burpees

WOD AT HOME
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

WORKOUT OF THE DAY
Deadlift:
Build to Heavy 1

8 Rounds For Time:
15 Second Flexed-Arm Hang
7/5 Bike Calories
1 Snatch (155/103)
…rest 30 seconds b/w rounds…

WOD AT HOME
AMRAP 17 Minutes:
200 M Run
Alt. b/w 10 OHS (choose load) and 10 Thrusters

Buy-Out:
Accumulate 100 Partner Leg-Throwdowns

WORKOUT OF THE DAY
Front Squat:
1 x 7

For Time:
1000 M Row
800 M Run
1/0.8 Mile Bike
500 M Row
400 M Run
0.5/0.4 Mile Bike
250 M Row
200 M Run
…rest 2 minutes…
0:30 Max Bike Calories
*Rest 30 seconds b/w all other movements

WOD AT HOME
In 20 Minutes:
6K Road Bike -or- 5K Row -or- 5K Run

WORKOUT OF THE DAY
5 Sets:
5 Weighted Wide-Grip Strict Pull-Ups

5 Rounds For Time:
15 Push Ups
200 M Row
25 Sit-Ups

WOD AT HOME
For Time:
Run Hard For 2:00
Run Back to Your House
50 Double-Unders
30 Burpees
Run Hard for 1:30
Run Back to Your House
50 Double-Unders
20 Burpees
Run Hard for 1:00
Run Back to Your House
50 Double-Unders
10 Burpees

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

WORKOUT OF THE DAY
6 Rounds, Each For Time:
0.3/0.25 Mile Bike
50 M Farmer Carry (AHAP)
100 M Run
50 M Farmer Carry
15 TTR
0:30 Max Double-Unders
…rest 90 seconds b/w rounds…

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