.

2017-05-17T20:39:00.000-06:00

Strength: Squat Snatch
2-2-2-2-2 Touch & Go

WOD: 21-15-9
Squat Snatch 95/65
Handstand Push Ups

2017-05-16T20:39:00.003-06:00

Strength:
Yoke Carry 50 ' Max Effort
Then
Farmers Bar Carry 50' Max Effort

WOD: Amrap 15 Min
Run 200 Meters
5 Ring Muscle Ups
10 Dead Lift 275/185

2017-05-15T20:36:00.000-06:00

WOD: "Monday Mash" Courtesy Of CrossFit Linchpin

9-15-21 reps for time of:
Kettlebell Swing 53/35
Thruster 75/55
Pull-up

3 Rounds for time of:
25 GHD Sit-ups
25m Handstand Walk

5 Rounds for time of:
50 Double-unders
5 Squat Cleans 155/105

*Rest 5 minutes between workouts

2017-05-12T16:39:00.000-06:00

Strength: Bench Press
5-5-5-5-5-5-5
Do 3 Bar Muscle Ups Between Sets

WOD: 2 Rounds
100 DU's
50 SDHP 75/55
25 HSPU

2017-05-11T16:35:00.000-06:00

Emom 10 Min
7 Box Jumps 24/20
7 Kb Swings 1.5/1 pood

Strength: Squat Clean off boxes
2-2-2-2-2-2-2

WOD: Regional Event 2
21-15-9
Dumbell Snatch 80/50
Ring Dips

2017-05-10T18:08:00.002-06:00

Weight Training: Back Squat 135/95 (Bring Sally Up Song)

WOD: 5 Rounds
Run 400 Meters
30 Push Ups
20 V-Ups
Option 10 Ring Dips

2017-05-09T18:04:00.000-06:00

Strength: Hang Squat Snatch
2-2-2-2-2

WOD: Amrap 12 Min
Cal Row 20/15
10 Toes 2 Bar
5 Stone 2 Shoulder 140/95

2017-05-08T21:21:00.000-06:00

WOD: Monday Mash Courtesy Of CrossFit Linchpin

21-15-9 reps for time of:
Deadlift 225/155
Wall Ball 20/14
Chest-to-bar Pull-ups

3 Rounds for time of:
15 Burpees, bar-facing
15 Shoulder to Overhead 135/95

4 Rounds for time of:
40 Air Squats
4 Rope Climbs, 15 ft

*Rest 5 minutes between workouts

2017-05-05T21:16:00.000-06:00

Strength:

WOD: Amrap 4 Min
8 Hang Power Cleans
4 Latteral Burpees

Rest 4 Min

Amrap 4 Min
8 Hang Power Cleans
4 Latteral Burpees

2017-05-04T11:35:00.001-06:00

Strength: Bench Press
5-5-5-5-5-5-5
Do 10 Toes Thru Rings Between Sets

WOD:7 rounds for time of:
75-lb. shoulder presses, 21 reps
21 back extensions

2017-05-03T11:33:00.000-06:00

WOD: Miron

5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

2017-05-02T17:33:00.001-06:00

Strength: Snatch high pull + hang power snatch
3-3-3-3-3

WOD: AMRAP 20 Min Courtesy of CrossFit
10 Dumbell Squat Cleans 45/25
15 Pull Ups
20 Box Jumps 24/20

2017-05-01T13:02:00.000-06:00

WOD: Monday Mash Courtesy of CrossFit Linchpin

5 Rounds for time of:
10 Kettlebell Clean & Jerks, 53/35
3 Ring Muscle-ups

3 Rounds for time of:
50 Double-unders
10 Overhead Squats 135/95

For time:
1 Mile Sandbag Carry 100/70

*Rest 5 minutes between workouts
*1st Workout Courtesy of CrossFit

2017-04-27T16:19:00.001-06:00

Row 500 Meters
Burgener Warm Up
Skill Transfer Work
Row 500 Meters

Strength: Squat Snatch

Wod: 2 Rounds
10 Dead Lift 315/220
20 Deficit HSPU 4.5"
30 Front Squat 95/65

2017-04-26T14:04:00.001-06:00

Strength: Bench Press
8-8-8-6-6-6-4-4-4-2-2-2
Alternate between sets 45 sec Handstand holds or Handstand Walk for 30'

WOD: 21-15-9
Shoulder 2 Overhead 135/95
Chest 2 Bar Pull Ups

2017-04-25T12:45:00.001-06:00

Strength: Squat Clean & Jerk
3 reps 50%x2
3 reps 60% x2
3 reps 70%
2 reps 80%

Wod: Beginning on a 4-minute clock, complete as many reps as possible of:
   25 toes-to-bars
   50 double-unders
   15 squat cleans, 135 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
   25 toes-to-bars
   50 double-unders
   13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
   25 toes-to-bars
   50 double-unders
   11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
   25 toes-to-bars
   50 double-unders
   9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
   25 toes-to-bars
   50 double-unders
   7 squat cleans, 315 lb.
Stop at 20 minutes.

2017-04-24T12:42:00.000-06:00

WOD: "Monday Mash" Courtesy of CrossFit Linchpin

9-15-21 reps for time of:
Calories, Rowing
Power Snatch 115/80

5 Rounds for time of:
15 GHD Sit-ups
10 Ring Dips, strict
1 Legless Rope Climb, 15 ft

3 Rounds for time of:
15 Back Squats 135/95
15 Burpees, bar-facing

*Rest 5 minutes between each

2017-04-21T14:27:00.000-06:00

Strength: Split Jerk out of a rack load from a empty bar ahap

WOD: Run 800 x 2 Rest 2 Min between runs
Run 400 X 2 Rest 90 Sec between runs
Sprint 200 x 2 Rest 1 min between sprints

2017-04-20T14:17:00.000-06:00

Emom: 12 Min

Odd: 15/12 Box Jumps 24/20

Even: 3 Stone 2 Shoulder ahap

WOD: Amrap 7 min

28 DU

7 Power Cleans 135/95

2017-04-19T14:13:00.000-06:00

Strength:Squat Clean
5 Reps @ 60%
3 Reps @ 70% x2
2 Reps @ 80% x2

WOD: 4 Rounds
Run 400 Meters
20 Ab Mat Sit Ups
10 Push Jerk 115/75

2017-04-18T14:10:00.000-06:00

Strength: Over Head Squat
3-3-3-3-3

WOD: 21-15-9
Cal Row
KB Swings 2/1.5 Pood
Burpees

2017-04-17T14:08:00.000-06:00

Wow: "Monday Mash" Courtesy of Crossfit Linchpin

3 Rounds for time of:
25 Power Snatch 75/55
25 Front Squats 75/55

5 Rounds for time of:
12 Toes-to-bar
9m Handstand Walk
6 Deadlifts 275/185

For time:
60 Push-ups
40 Pull-ups
20 Thrusters 115/80

*Rest 5 minutes between workouts

2017-04-13T16:24:00.002-06:00

Row 500 Meters X 4
Warm Up Hang Power Clean And Front Squat Between Rows

Strength: Front Squat
5-5-3-3-3 (2 Second Pause @ Bottom On The 3's)

Wod: Amrap 8 Min
10 Burpess
5 Hang Power Cleans 185/135

2017-04-12T16:16:00.000-06:00

WOD: For Time
40-30-20-10
Wall Ball 20/14
Toes 2 Bar
HSPU

Strength: SDHP
3-3-3-3-3

2017-04-11T12:54:00.001-06:00

Strength: Strict Press
5-5-3-3-1-1

WOD: "Helan"
3 Rounds
Run 400 Meters
21 KB Swings 1.5/1 Wood
12 Pull Ups