CrossFit St. Cloud

10 rounds

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

AMRAP for 20 Minutes

Walking lunges with 25# bumper
10 SDHP 95/65#
15 sit-ups
10 decline ring push-ups

5 Rounds for time

30X Kettlebell swings
200 meter sprint
30X sit-ups
10X ring dips

I’ll be attending the Olympic Lifting Certification in Little Canada this coming Saturday and Sunday. That doesn’t mean it’s a day off! I’ll post the WOD for Saturday as usual, so enjoy a workout at home or wherever! 3,2,1, GO!

AMRAP for 20 Minutes

10X Sumo Deadlift high pull
10X Overhead squat
15X decline ring push-ups
20X single unders

Heavy singles, rest as needed between efforts

Clean & jerk 3-3-3x @ 75% 1RM
Snatch deadlift 5-5-5-5x @ 110% snatch 1RM
Front squat 3-3-3-3-3x @ 80% 1RM

3 rounds

50x Push-ups
50x Sit-ups
50x Squats

3 rounds, 21-15-9x reps

Deadlifts (225#/135#)
DB push-press (45#/30# DBs)

Time trial
Cover max distance
Run 20 minutes

For time

Repeat this couplet for 400m

5x Deadlifts (225#/135#)
Walk 10 steps with bar in hang position