CrossFit Minneapolis + St. Paul

WORKOUT OF THE DAY
4 Sets:
20 Alt. DB Curls (10/arm)
20 Alt. DB Bench Press (10/arm)
10 Reverse Flys

10 Rounds For Time:
2 BMU
6/5 Bike Calories
10 Weighted Sit-Ups (40/30)

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

WORKOUT OF THE DAY
“Partner McGhee”
AMRAP 30 Minutes:
5 Deadlifts (275/183)
13 Push Ups
9 Box Jumps (24/20)
…rest 30 seconds b/w rounds…

WOD AT HOME
10 Rounds For Time:
30 Double-Unders
10 Goblet Squats (choose load)
5 Burpee to 6″ Touch
…rest 90 seconds b/w rounds…

WORKOUT OF THE DAY
Bench Press:
1 RM

Pull-Up:
3-3-3-3-3

3 Rounds For Time:
200 M Run
1 Rope Climb
15 Box Jump-Overs (24/20)
1 Rope Climb
50 Double-Unders
…rest 1 minute b/w rounds…

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

WORKOUT OF THE DAY
Front Squat:
1 RM

Every 3 Minutes, For 18 Minutes Alt. b/w:
12/10 Bike Calories
12/10 Row Calories

WOD AT HOME
AMRAP 20 Minutes:
Run 200 M
10 Pull-Ups
20 Russian KB Swings (AHAP)

WORKOUT OF THE DAY
For Time:
15 Rounds:
5 Jump Squats (20/14)
3 No-Jump Burpees
1 Sumo-Deadlift High Pull (135/93)
…immediately into…
15 Rounds:
5 Wall Balls (20/14)
3 HSPU
1 Hang Power Snatch (135/93)

WOD AT HOME
6 Rounds For Time:
8 Push-Up + Renegade Row
24 Air Squats
36 Double-Unders

WORKOUT OF THE DAY
Power Clean:
Quickly Build to Heavy 1

Clean:
1 RM

4 Rounds For Time:
12/10 Calorie Row
9 C2B Pull-Ups
3 Hang Power Clean and Jerk (185/123)
…rest 1 minute b/w rounds…

WOD AT HOME
4 Rounds, Each For Time:
20 DB Push Jerks (AHAP)
20 Box Jumps (AHAP)
20 DB Bent-Over Rows
20 Box Jump-Overs
…rest as needed b/w rounds…

WORKOUT OF THE DAY
Power Snatch:
Quickly Build to Heavy 1

Snatch:
1 RM

AMRAP 15 Minutes:
100 M Sprint
6 TTR
200 M Row
9 TTR
0.3/0.25 Mile Bike
12 TTR

WOD AT HOME
4 Rounds For Time:
400 M Run
20 DB Deadlifts (AHAP)
25 Push-Ups + Shoulder Taps