CrossFit Minneapolis + St. Paul

WOD AT HOME
Accumulate 3 Minutes:
Hollow Hold
*Each time you break complete 10 Curls

For Time:
21 R-Arm DB Hang Power Cleans
21 L-Arm DB Hang Power Cleans
1:00 L-Sit
15 R-Arm DB Hang Power Cleans
15 L-Arm DB Hang Power Cleans
0:45 L-Sit
9 R-Arm DB Hang Power Cleans
9 L-Arm DB Hang Power Cleans
0:30 L-Sit

HOME GYM WOD
Push Jerk:
5-5-3-3

2 Rounds For Time (Compare to 031717):
400 M Row
21 KB Swings (53/35)
50 Double-Unders
…rest 5 minutes and repeat…

WOD AT HOME
Time Trial:
400 M Run, or 0.5 Mile Bike, or 500/400 M Row

5 Rounds For Time:
17 KB Swings
20 Box Jumps
23 Up and Down Planks

HOME GYM WOD
For Load:
1 Clean + 2 Front Squats + 1 Thruster

For Time (Compare to 030217):
21 Front Squats (135/93)
Run 400 M
15 Cleans (135/93)
Run 200 M
9 Thrusters (135/93)
Run 100 M

WOD AT HOME
3 Sets:
40 Tucks
10 Goblet Squats

4 Rounds For Time:
400 M Run
75 Unbroken Double-Unders

HOME GYM WOD
Time Trial:
2 x 400 M Run

4 Rounds (Against a 24 minute clock):
Max HSPU
…immediately into…
Max Calories in 1 minute
…rest as needed between sets…

WOD AT HOME
4 Sets:
2 TGU/Arm
0:45 Plank Hold (elbows)

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

HOME GYM WOD
Deadlift:
5 x 2

5 Rounds Each For Time:
1:00 Barbell Hold (225/153)
8 Bar-Facing Burpees
15/12 Calories
*Rest 2 minutes between each round

WOD AT HOME
For Time:
At 0 Minutes, Complete:
Run 1 Mile, or Bike 2 Miles, or Row 2000/1600 M
At 10 Minutes, Complete 8 Rounds:
5 Pulls*, 8 Push Ups, 11 Jump Squats
At 20 Minutes, Complete:
Run 1 Mile or Bike 2 Miles of Row 2000/1600 M
*Pulls – Bent-Over Rows (alt. arms every round), deadlifts, DB Hang Power Snatch, KB Snatch, DB/KB High Pull, Sumo-Deadlift High Pull

HOME GYM WOD
Strict Press:
5-5-5-5

7 Rounds For Time (Compare to 031617):
10 Power Cleans (115/83)
12 Stationary Front-Rack Lunges (115/83)

WOD AT HOME
7 Rounds For Time:
14 DB Hang Power Clean and Jerks (AHAP)(7/arm)
0.3/0.2 Mile Road Bike
9 Burpee Box Jumps
…rest 90 seconds b/w rounds…

HOME GYM WOD
Power Snatch:
4 working sets of 3 (no touch and go)

5 Sets:
In 2:30 Minutes (Compare to 030617):
12 Power Snatch (95/63)
14 Box Jumps (30/24)
Max Burpees to a Plate (25#)
…rest 2:30 minutes b/w rounds…

WOD AT HOME
For Time:
800 M Run
24 Burpees
1 Round of DT
21 Burpees
1 Round of DT
18 Burpees
1 Round of DT
15 Burpees
1 Round of DT
800 M Run

HOME GYM WOD
5 Sets:
1 Power Snatch + 2 Hang Snatch + 1 OHS

4 Cycles (Compare to 121818):
EMOM 3 Minutes:
12 DB Snatch (AHAP)
12 Box Jump-Overs (24/20)
…rest 1 minute b/w cycles…