CrossFit St. Cloud

3 Rounds for time

10 Deadlift @ 3/4 bodyweight
20 Ball slams
30 Kettlebell swings

5 Rounds for time

10 muscle snatches @ 65#
15 pull-ups
200 meter run

3 Rounds for time

12 Thrusters 115#/85#
200 meter run with 45# bar

5 Rounds

20 Step ups with sandbag 60#/45#
5 Man-maker Jrs.
1 Rope ascent

Due to yesterday’s storms, most folks did not get a chance to do this, so we repeat yesterday’s WOD

For Time

35 Push presses
30 Toes-to-bar
25 Push-ups
20 Jumping Lunges
15 Ring pull-ups
10 10-meter bear crawls

For Time

35 Push presses
30 Toes-to-bar
25 Push-ups
20 Jumping Lunges
15 Ring pull-ups
10 10-meter bear crawls

(1) Back squat
3-3-3-3-3

(2) AMRAP in 15 minutes
5 Knees-to-elbows
10 Wall ball shots 20#/16#
5 Hang power cleans 115#/85#

4 Rounds for time
10 1-arm kettlebell overhead squats (10 each arm)
5 Burpee pull-ups

Warm-up:

4 Rounds w PVC pipe
3 Pass-throughs
3 Overhead squats
3 Power cleans

4 Rounds
3 Pass-throughs with 15# bar (or greater if you can manage safely)
3 Overhead squats with 45# bar
3 Power cleans with 45# bar

WOD:

(1) 8 Rounds
3 Power snatches + Overhead squat

(2) 8 Rounds
3 Power cleans + Push press

(3) 8 Rounds
3 Squat cleans

Note: Today’s WOD has a definite strength emphasis. These reps/rounds are not to be done “for time”. Move briskly through each movement resting when needed. Add 5 # every round if possible. Last round of each should be hard yet “doable”

(1) Deadlift
5-5-5-5-5

(2) For time

100 Push-Ups
50 Walking Lunges