CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
Strict C2B Pull-Ups:
3 x 3

Weighted Pull-Up:
1-1-1

AMRAP 15 Minutes:
300 M Row
20 Box Jump-Overs
10 TTB

WOD AT HOME
10 Rounds For Time:
30 Double-Unders
15 DB Bent-Over Rows
3 Wall Walks
100 M Sprint
…rest 2 minutes b/w rounds…

WORKOUT OF THE DAY
For Time:
20 KB Thrusters (53/35)(10/arm)
15/12 Bike Calories

AMRAP 20 Minutes:
1 Hang Clean (AHAP)
200 M Row
1 Hang Power Clean
1 Rope Climb
…rest 1 minute b/w rounds…

WOD AT HOME
5 Rounds For Max Reps:
1 Minute: Max Rep Russian KB/DB Swings
1 Minute: Wall Sit
1 Minute: Max Rep Walking Lunges
1 Minute: Run 200 M
1 Minute: Max Rep Sit Ups
1 Minute: Rest

WORKOUT OF THE DAY
For Time:
20 KB Thrusters (53/35)(10/arm)
15/12 Bike Calories

AMRAP 20 Minutes:
1 Hang Clean (AHAP)
200 M Row
1 Hang Power Clean
1 Rope Climb
…rest 1 minute b/w rounds…

WOD AT HOME
5 Rounds For Max Reps:
1 Minute: Max Rep Russian KB/DB Swings
1 Minute: Wall Sit
1 Minute: Max Rep Walking Lunges
1 Minute: Run 200 M
1 Minute: Max Rep Sit Ups
1 Minute: Rest

WORKOUT OF THE DAY
Back Squat:
2-2-2-2-2

7 Rounds For Time:
3 TTR + 1 Muscle-Up
150 M Row
4 Strict Burpees
100 M Sprint

WOD AT HOME
Every 2 Minutes, For As Long As You Can Go:
200 M Run
4 Push Ups
7 Burpees
11 Air Squats

WORKOUT OF THE DAY
Front Squat:
7 x 1 (1.5x BW)

9 Rounds For Time:
1 Hang Cluster (200/133)
1 Legless Rope Climb
…then…
2001 M Row/Run

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

4 Rounds For Time:
12 Power Snatch (95/63)
400 M Run

WORKOUT OF THE DAY
Strict Pull-Up:
3x Max Effort

3 Rounds For Time:
25 TTR
400 M Run
15 Lateral Burpees
…rest 1 minute b/w rounds…

WOD AT HOME
AMRAP 30 Minutes:
0.5 Mile Road Bike
50 Double-Unders
20 Box Jump-Overs (24/20)
12 Up and Down Planks

WORKOUT OF THE DAY
Strict Press:
5-5-5

4 Rounds For Time:
200 M Run
4 Hang Power Clean (185/123)
4 Front Squats
4 Jerks
15 Push Ups

WOD AT HOME
AMRep 6 Minutes:
12 Tucks
22 Walking Lunges

AMRAP 15 Minutes:
200 M Run
17 Power Snatch (75/53)
21 Box Jump-Overs (24/20)