CrossFit St. Cloud

3 rounds. Rest for exact amount of time required to complete previous interval

Run 200m
Rest
Run 400m
Rest
Run 600m
Rest

Time trial

Run 1200m

For time

Row 50 calories
Sprint 100m
Row 40 calories
Sprint 100m
Row 30 calories
Sprint 100m
Row 20 calories
Sprint 100m
Row 10 calories
Sprint 100m

Must carry KBs in backpack during run

Run 400m
30x Double KB snatch (36#/18#)
Run 400m
30x Double KB long cycle clean & jerk
Run 400m
30x Alternating KB shoulder press
Run 400m
30x KB renegade rows
Run 400m

Intervals

Cover max distance during each interval

Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes
Rest 1 minute
Run 3 minutes
Rest 3 minute
Run 3 minutes

15 foot rope climb,  5 ascents in 1 minute

3 Rounds for time

20x KB clean & jerk 35#/26#
Run 800 meters
30x wall ball 20#/16#
Row 500 meters

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

3 Rounds for time

21-15-9 Sumo deadlift high pull (SDHP) @ 95/65 lbs
Sprint 200 meters

2009 CrossFit Games women's champion Tanya Wagner

7 rounds

3x Power clean (70% 1 RM)
Sprint 35 meters
Walking Lunges 10 meters with bumper plate held overhead – 25/10 lbs

5k run