CrossFit St. Cloud

Max rounds in 12 minutes

10x Overhead squats (1/2 bw)
10x Push-press (1/2 bw)

3 rounds

10x Clean & jerk (135#/95#)
15x Burpees
Row 500m

For time

Use same load throughout
30x Pull-ups
21x Thrusters (85#/65#)
50x Double unders
21x Hang power cleans
50x Double unders
21x Overhead squats
50x Double unders
21x Pull-ups

Max rounds in 20 minutes

10x Pull-ups, strict
20x Split squats

3 rounds

Run 400m
30x Wall-ball (20#/14#)
30x Box jumps
30x Back extensions

5 rounds

Set up 3 cones 20m apart, start WOD at center cone
20-40-20m shuttle run
8x KB swings (72#)
16x Push-ups

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

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12 rounds

12x DB hang power clean & jerk (45#)
12x Burpees

6 rounds

6x Overhead squats (95#/65#)
6x Muscle-ups
6x KB swings (53#/36#)

If you can’t do muscle-ups, try the muscle-up progressions below