CrossFit St. Cloud

(1) Deadlift
5-5-5

(2) 10 Rounds
3x Ring dip
6x 12 meter shuttle sprint
4x pull-up

Sprints – make sure you touch line at each end

10x L-sits
10x Kick up to handstands

3 Rounds
5x handstand push-up progressions
use a plyo box, truck tire, etc. to rest feet, pike hips up, perform push-ups nose-to floor

Power cleans
5-5-5-3-1

Warm-up
DROM
Arm Circles
Trunk twists 10 – 10 – 10
Ball slams 5 – 5 – 5
40 meter Sprint
Knees-to-elbows 10 – 10 – 10
15x Med ball cleans w/10# ball

WOD

Push Press 135/115#
5-5-5-3-3

Hang clean 135#/115#
5-5-3-3-1

Ronda, deep into Thursday's WOD. You guys were terrific!

Warm-up
accumulate 5 minutes down in the “3rd world squat”
DROM
10x Arm circles, all angles
Leg swings
30 sec. calf stretch, each leg
3x Arm walk, L/R
200 meter run
Single unders 25-25-25
15x Mountain climbers

WOD: “Diane”
21-15-9 for time

Deadlift 225#
Handstand push-ups

By request, we’re now including the warm-ups as well!

Warm-up
DROM 10-15x of each:
pass-throughs, trunk twisters, good mornings, overhead squat w/PVC pipe
Ring dips 5-5-3-3-3
10x Sampson stretch (5 each leg) hold for 10 sec.
air squats 10-10-10
Pull-ups 4-4-4-4
Partner relay:
20 meter farmer’s carry (2 water-filled 5 gal pails)
Burpees
change over x 4

WOD

Back squat (b/w) 5-5-5-3-3
Front squat (50% b/w) 3-3-3-1-1-1

NEW!: Question of the day
Do you find yourself talking about CrossFit everywhere you go? Post your responses to comments

5 rounds

Deadlift 2-2-1-1-1x

Back Squat

5-5-5-3-3

@ 80% 1RM

5 Rounds

Rest as needed between lifts

Back squat 5-5-5-3-3x reps
Rack pull 5-5-5-3-3x reps

5 rounds

Rest as needed between lifts

Push jerk 3-3-3-3-3x

“Smiles All Around”
5 Rounds

10x Ring push-ups
15x Kettlebell swings 43#/35#
Run 400 meters
20x Air squats
25 meter tire drag