CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
5 Sets:
1 Weighted Pull-Up +
2 Strict Pull-Ups +
6 Kipping Pull-Ups (no butterfly)

3 Rounds, Each For Time:
30/24 Row Calories
16 Alt. Devils Press (AHAP)(8/arm)
…rest 3 minutes b/w rounds…

 

WOD AT HOME
AMRAP 25 Minutes:
4 Sets:
6 Curls (choose load)
9 Push Ups
12 Air Squats
…then…
1 Mile Road Bike

WORKOUT OF THE DAY
Front Squat:
8 x 1

AMRAP 15 Minutes:
100 M Run
8 Hang Power Clean (135/93)
200 M Run
8 HSPU

 

WOD AT HOME
For Time:
1 Rounds:
20 Devils Press (choose load)
40 Box Jumps (choose height)
60 Air Squats
…then…
2 Rounds:
10 Devils Press
20 Box Jumps
30 Air Squats
…then…
4 Rounds:
5 Devils Press
10 Box Jumps
15 Air Squats

WORKOUT OF THE DAY
Bench Press:
5 x 5

3 Rounds For Time:
400 M Run
12 S2OH (155/103)
21 TTB

 

WOD AT HOME
4 Rounds For Time:
400 M Run
20 DB Strict Press (AHAP)(10/arm)
20 DB Push Press (10/arm)

WORKOUT OF THE DAY
5 Rounds, Each For Time:
3 Back Squats (AHAP)
8 Burpee Box Jumps (30/24)
15/12 Row Calories
…rest as needed b/w rounds…

 

WOD AT HOME
AMRAP 18 Minutes:
200 M Sprint
12 DB Hang Power Cleans (choose load)
6 R-Arm 1/4 Get-Ups
6 L-Arm 1/4 Get-Ups

WORKOUT OF THE DAY
Hang Power Snatch (Hip):
4-4-4-4

5 x AMRAP 3 Minutes:
(+1) Bar Muscle-Ups
3 Hang Power Snatch (135/93)
9 Box Jump-Overs (24/20)
…rest 1 minute b/w AMRAP’s…

 

WOD AT HOME
5 Rounds, Each For Time:
15 R-Arm DB Hang Power Snatch (AHAP)
400 M Run
15 L-Arm DB Hang Power Snatch
…rest as needed b/w rounds…

WORKOUT OF THE DAY
EMOM 8 Minutes:
1 Cluster

8 – 1 Minute Rounds:
4/3 Bike Calories
3 Thrusters (125/88)
Max Rep Double-Unders
…rest 2 minutes b/w rounds…

 

WOD AT HOME
10 Rounds For Time:
30 Double-Unders
10 Goblet Squats (choose load)
5 Burpees To 6″ Touch

WORKOUT OF THE DAY
Deadlift:
5-5-3-3

5 Rounds, Each For Time:
15 Russian KB Swings (AHAP)
12 Burpees-Over-KB
9/7 Bike Calories

 

WOD AT HOME
7 Rounds, Each For Time:
20 Weighted Lunges (AHAP)
10 Bent-Over Rows (AHAP)
3 Wall Walks
…rest 2 minutes b/w rounds…