CrossFit St. Cloud

AMRAP for 20 Minutes

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

AMRAP for 20 Minutes

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

3 rounds

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

For time

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

5 Rounds for time

20 ft Rope climb
Sprint 400 meters
50 sit-ups

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

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

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.

3 rounds

20x step-ups onto 16 inch box with 2x(53#/36#) KBs held in any position
10x Ring push-ups
5x Inverted burpees
5x Push jerk (135#/95#)