CrossFit St. Cloud

For time

50x Burpees
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups

To my comrades who cannot be here to receive the thanks of their nation, We remember you.

Rest as needed between efforts

Snatch deadlift 3-3-3-3x @ 120% snatch 1RM (use a hook grip)

Front squat 2-2-2-2-2x @ 75% 1RM

5 Rounds for time

20 ft Rope climb
Sprint 400 meters
50 sit-ups

“Lizzie”

3 rounds, 15-10-5x reps

Power cleans (185/135#)
Ring dips

Squaaaaaats!

5 rounds

Rest as needed between lifts

Deadlift 5-5-3-3-1x reps

Well it’s official folks! CrossFit St. Cloud is moving to new digs into St. Cloud proper! We will be located at 1830 8th Street South in the St. Cloud Collision Center building, right across from Coborn’s store on the intersection of Cooper Street and University Drive.

View CrossFit St. Cloud in a larger map

10 rounds

GHD sit-ups 10-9-8-7-6-5-4-3-2-1x
Pull-ups 1-2-3-4-5-6-7-8-9-10x

For time
50x Burpees
75x Flutterkicks (4-count)
100x Push-ups
150x Sit-ups

Intervals

2 rounds, cover max distance

Row 1 minute/Rest 1 minute

Row 1 minute/Rest 50 seconds

Row 1 minute/Rest 40 seconds

Row 1 minute/Rest 30 seconds

Row 1 minute/Rest 20 seconds

Row 1 minute/Rest 10 seconds