CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
For Load:
1 Hang Power Clean + 1 Push Jerk

For Time:
50/40 Row Calories
40 Weighted Sit-Ups (AHAP)
90 Seconds Max C2B Pull-Ups
20 Burpees-Over-DB
5 R-Arm TGU (AHAP)
5 L-Arm TGU

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

4 Rounds For Time:
12 Power Snatch (choose load)
400 M Run

WORKOUT OF THE DAY
Back Squat:
10-8-8

For Time:
800 M Run
…then…
5 Rounds of:
12 Alt. Devils Press (AHAP)(6/arm)
8 Box Jumps (30/24)
…then…
800 M Run

WOD AT HOME
14 Rounds For Time:
8 Burpee Box Jumps
8 DB Hang Cleans (choose load)
100 M Sprint

WORKOUT OF THE DAY
Partner Workout:
“You Go, I Go”
5 Rounds Each, For Time:
21/16 Row Calories
15 Box Jump-Overs (24/20)
9 Hang Power Snatch (115/83)

WOD AT HOME
2 Rounds For Time:
50 Walking Lunges
16 Up and Down Planks

AMRAP 16 Minutes:
5 KB Snatch (choose load)
5 KB Power Clean
5 KB Front Squat
5 KB Push Press
*R-Arm and then L-Arm

WORKOUT OF THE DAY
For Load:
1 Power Clean + 1 Hang Clean + 2 Front Squats

AMRAP 15 Minutes:
25 Slam Balls (40/30)
200 M Burden Run (40/30)
100 Double-Unders

WOD AT HOME
3 Rounds For Time:
400 M Run
400 M Jog
…rest 10 seconds…
300 M Run
300 M Jog
…rest 10 seconds…
200 M Run
200 M Jog
…rest 10 seconds…

For Time:
35 Power Snatch (choose load)
-or-
50 Alt. DB Snatch (choose load)

WORKOUT OF THE DAY
EMOM 16 Minutes, Alt. b/w:
0:20 Max Bike or Row Calories
TTB

AMRAP 10 Minutes:
1 Push Jerk
10 Russian Twists (40/30)
5 Push Ups

WOD AT HOME
EMOM 30 Minutes, Alt. b/w:
1) 12 DB Squats
2) 15 Weighted Sit-Ups
3) 12 OH DB Lunges
4) 20 Russian Twists
5) Rest

WORKOUT OF THE DAY
Deadlift:
8-8-7

For Time:
60 Weighted Sit-Ups (AHAP)
30 R-Arm DB OH Stationary Lunges (AHAP)
45 Pull Ups
30 L-Arm DB OH Stationary Lunges
400 M Sprint

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

WORKOUT OF THE DAY
Every 6 Minutes, For 30 Minutes:
For Cumulative Time:
0.6/0.45 Mile Bike
6 Hang Power Snatch (115/83)
9 OHS

WOD AT HOME
5 x AMRAP 3 Minutes:
0:30 R-Side Plank
0:30 Hollow Hold
0:30 L-Side Plank
0:30 HS Hold

8 Sets, Every 3 Minutes:
20 Weighted Reverse Lunges
16 DB Push Press (8/arm)
12 Tucks
…rest 1 minute b/w sets…