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Friday, September 23, 2016

General Warm Up




WZA 2016 - Indy Online Challenge - Week 1, WOD 1

Complete six unbroken reps of the following complex:
·       Clean (any style)
·       Front Squat (Squat Cleans are acceptable)
·       Shoulder to Overhead from the front rack (any style- including thruster-jerks)
·       Back Squat
·       Shoulder to Overhead from the back rack (any style)
The bar may not "rest" on the ground at any point over the course of the 6 reps. 
Tie breaker: Time it takes to complete the 6RM Bear Complex.

WZA 2016 - Indy Online Challenge - Week 1, WOD 2

7min AMRAP of, 21-15-9:
·       Deadlifts
·       Overhead Squats (Front Squats for Youth 10-12)
·       Double-unders
Tie-breaker: Time it takes to complete the first round of 15 reps & reps of jump ropes.



Thursday, September 22, 2016

General Warm Up

Extended: 3 X Rest 60 Sec between
Sled Pull 100 Meters 45/25


WOD: 10 Rounds
With a 3 Minute Window
Row 250 Meters
10 Burpees

Wednesday, September 21, 2016

General Warm Up


Conditioning: 10 Rounds
Shuttle Sprint 100 Meters
Rest 20 Seconds Between Rounds
Then
Run 1600 Meters


WOD: For Time
9-15-21
4x Reps DU's
Stone 2 Shoulder 140/95

Tuesday, September 20, 2016

General Warm Up

Strength: Back Squat
5-5-3-3-3 2 Sec pause @ bottom on 3's



WOD: "Joshie"
3 rounds for time of:
40-lb. dumbbell snatches, 21 reps, right arm
21 L pull-ups
40-lb. dumbbell snatches, 21 reps, left arm
21 L Pull-ups

Monday, September 19, 2016

General Warm Up




WOD: "Monday Mash"
4 Rounds for time of: 
15 Calories, Rowing 
15 Bench Press 135/85 
For time: 
15 Squat Clean 155/105 
12 Thruster 155/105 
9 Clean & Jerk 155/105 
Amrap 8 minutes of: 
4 Burpees, lateral over bar 
2 Hang Power Cleans 205/145 
*Rest 5 minutes between workouts

Friday, September 16, 2016

General Warm Up

Strength: Power Clean
2-2-2-2-2-2-2 Touch and Go. Work up to a heavy 2 rep Power Clean
Do 10 V-Ups Between Sets for a total of 6 sets 60 reps


WOD: Amrap 12 Min
5 Power Cleans 165/115
10 Ring Push Ups
45 DU's


Thursday, September 15, 2016

General Warm Up

Extended Warm Up: 2 Rounds
Run 200 Meters
20 Back Ext.

Strength: Sumo Dead Lift
100 M sled Pull/Push 85/60
10 SDHP 95/65
10 Back Rack Lunges (5 each side)
100 M Sprint Row

Wednesday, September 14, 2016

General Warm Up

AB Asessery Work: 3 Rounds
30 Dracula Sit Ups
30 Dumbbell Twists
30 Flutter Kicks

WOD: 12-9-6
Power Snatch 155/115
Bar MU's


Strength: Snatch Grip Dead Lift
5x70, 5x80, 3x902, 3x100x2

Monday, September 12, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
15 Calories, Rowing 
12 Burpee Box Jump, 24"/20" 
9 Clean & Jerks 135/95 
4 Rounds for time of: 
200m Run 
5 Front Squats 185/135 
1 Legless Rope Climb, 15ft 
2 Rounds for time of: 
20 Deadlifts 225/155 
20 Calories, Assault Bike 
20 Toes-to-bar 
*Rest 5 minutes between workouts

General Warm Up


Strength: Front Squat
5x70x2, 3x80x2, 2x90x1

WOD: 4 Rounds
21 Wall Ball 20/14
18 Pull Ups
15 KB Swings 1.5/1 Pood
12 HSPU

Friday, September 9, 2016

General Warm Up


Strength: Dead Lift
3-3-3

WOD: For Time
For time:
135-lb. squat cleans, 10 reps
50 GHD sit-ups
135-lb. squat cleans, 8 reps
40 GHD sit-ups
135-lb. squat cleans, 6 reps
30 GHD sit-ups
135-lb. squat cleans, 4 reps
20 GHD sit-ups
135-lb. squat cleans, 2 reps
10 GHD sit-ups


POST STRENGTH: Bench Press
10-10-10-7-7-7-5-5-5

Thursday, September 8, 2016

General Warm Up


Strength: Push Jerk
5-5-3-3-3
Strength: Split Jerk
5-5-3-3-3


WOD: 10 Rounds
3 MU's
6 Shoulder 2 Over Head 155/115
24 DU's

Wednesday, September 7, 2016

General Warm Up

Extended: 3 X 100 Meter sled pull 45/25 or push prowler


Strength: Back Squat
3-3-3
Do 3 Minute Plank Between Sets (2x Plank)
Then
Weighted Dips
5-5-5-5-5
Do 15 V-Ups Between Sets

WOD: AMRAP 8 Minutes
5 Stone 2 Shoulder 140/95
10 Box Jumps 24/20



Tuesday, September 6, 2016

General Warm Up



WOD: "Monday Mash" Courtesy Of CrossFit Linchpin
5 Rounds of: 
12 Wallball Shots 20/14 
9 Toes-to-bar 
6 Power Cleans 185/135
For time: 800m Kettlebell Farmer's Carry 
(M= 2x53's, W=2x35's) 
21-15-9 reps for time of: 
Overhead Squat 115/80 
Handstand Push-up 
Burpee Pull-up 
*Pull-up bar 1 foot above reach 
*Rest 5 minutes between workouts

Monday, September 5, 2016

General Warm Up



WOD:"Hotshots 19"
Six Rounds
30 Squats
19 Power Cleans 135/95
7 Strict Pull Ups
Run 400 meters
Hotshots 19
  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters
otshots 19
  • Six rounds for time of:
  • 30 Squats
  • 135 pound Power clean, 19 reps
  • 7 Strict Pull-ups
  • Run 400 meters

Friday, September 2, 2016

General Warm Up




WOD: For Time
Row 500 Meters
40 Pull Ups
30 KB Swings 2/1.5 Pood
20 HSPU
10 Stone Clean & Jerks 135/95
100 Double Unders
10 Stone Clean & Jerks
20 HSPU
30 KB Swings 2/1.5 Pood
40 Pull Ups
Row 500 Meters



Thursday, September 1, 2016

General Warm Up

Extended: 3 Rounds
6 Lunges 3 each leg
15 Sec support hold on rings


Strength: Bench Press (Dynamic)
10-10-7-7-7-5-5-5-3-3-3

Strength: Back Rack Reverse Lunge
10x3


WOD: AMRAP 10 Minutes
Run 200 Meters
15 Push Ups Off 25's Plates
10 Front Rack Lunges 135/95


Wednesday, August 31, 2016

General Warm Up

Strength/Conditioning
EMOM 14 Min
Odd: 5 Dead Lift 365/255
Even: 12 Box Jumps


WOD: 5 Rounds
Row 250
20 Hang Power Cleans 115/75
15 Toes thru Rings

Tuesday, August 30, 2016

General Warm Up

Strength: OHS
2-2-2-2-2


WOD: 7 Rounds
1 Minute Muscle Snatch 75/55
1 Minute OHS 75/55
1 Minute Bar facing Burpees

Monday, August 29, 2016

General Warm Up



WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time: 
400m run 
15 Ring Muscle-ups 
800m run 
12 Bar Muscle-ups 
400m run 
9 Rope Climbs, 15 ft 
27-21-15-9 reps for time of: 
Wallball Shot 20/14 
Clean & Jerk 95/65 
2 Rounds for time of: 
100 ft, Handstand Walk 
50 Abmat Sit-ups 
*Rest 5 minutes between workouts

Friday, August 26, 2016

General Warm Up

Strength: Power Snatch
2-2-2-2-2

EMOM: 10 Min
Odd: 10 KB Swings
Even: 50 Double Unders




WOD: For Time
50 Box Jumps 24/20
25 HSPU
40 Box Jumps
20 HSPU
30 Box Jumps
15 HSPU
20 Box Jumps
10 HSPU
10 Box Jumps
5 HSPU

Thursday, August 25, 2016

General Warm Up


Extended Warm Up: 3 Rounds
100 Meter Sled Pull
10 K2E


Strength: Dead Lift
3-3-3
Work Up TO 80% To Start 3x


WOD: For Time
Run 800 Meters
10-9-8-7-6-5-4-3-2-1
SDHP
Toes 2 Bar
Burpees Onto A 45# Plate

Wednesday, August 24, 2016

General Warm Up


Strength: 10 Minutes to establish a heavy squat clean
Then
Emom 5 Minutes
5 Squat Cleans @ 60% Of heavy squat Clean
Then
Strength: Split Jerk
2-2-2-2-2
Then
Barbell Complex X 4 Sets
3 Push Press
3 Push Jerk
3 Split Jerk

WOD: "Karen"
150 Wall Ball 20/14



Tuesday, August 23, 2016

General Warm Up


Strength: Bench Press
5-5-5-5-5-5-5
Please do 7 Dead Hang Pull Ups Between Sets


WOD: Amrap 15 min
50 Meter Shuttle Run X4 (200 Total)
5 Shoot Throughs
5 Muscle Ups

Monday, August 22, 2016

General Warm Up


WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
"Randy" 
For time: 
75 Power Snatch 75/55 
3 Rounds of: 
20 GHD sit-ups 
10 Front Squats 185/135 
5 Rope Climbs, 15 ft 
4 Rounds of: 
20 Calories, Row 
15 Shoulder Press, 95/65 
*Rest 5 minutes between workouts

Friday, August 19, 2016

General Warm Up




WOD: 7 Rounds
10 Thrusters 95/65
10 Pull Ups
Run 400 Meters
Rest 3 Minute Between Rounds

Thursday, August 18, 2016

General Warm Up

Extended Warm Up: Row 500 Meters X 3 (Mobility between rows)


Strength: Power Clean
3-3-3


WOD: 5 Rounds For Time
100 Meter Farmer Carry 2/1.5 Pood
50 DU
25 Push Ups

Wednesday, August 17, 2016

General Warm Up

Hip Mobility

Strength: Back Squat
7-7-5-5-3-3
Then
Snatch High Pulls With 3 Sec Pause Above Knee
50x5, 60x5, 70x3, 80x3, 90x2, 100x2, 110x2


WOD: Amrap 7 Min
Burpee Box Jump 24/20



Post: Tabata Hollow Rock
Then
Tabata Plank with ab mat between legs, rest in the piked position.

Tuesday, August 16, 2016

general Warm Up

Extended Warm Up

Strength/Conditioning: EMOM 12 Minutes
Odd: 3 Stone 2 Shoulder AHAP
Even: 5 Bar MU's


WOD: Amrap 10 Min
10 Dumb Bell Snatch 60/30
10 Ring Dips

Monday, August 15, 2016

General Warm Up



WOD: " Monday Mash" Courtesy of CrossFit LinchPin
For time: 
50-40-30-20-10 reps, Air Squat 
5-4-3-2-1 reps, Clean & Jerk 225/155 
21-15-9 reps of: 
Wallball Shot 20/14 
Toes-to-bar 
Handstand Push-up 
For time: 
1500m Row 
1 Mile Run 
*Rest 5 minutes between workouts

Friday, August 12, 2016

General Warm Up

Extended Warm Up
3 Min Of
10 Slam Balls 50/25
10 Lunges 5 Each Leg

Strength: Front Squat
5-5-3-3-3
2 Sec pause at bottom


WOD: 21-15-9
OHS 135/95
HSPUS


Thursday, August 11, 2016

General Warm Up

Extended Warm Up
Row 1000
30 Burpee Push Ups to a target
2 Min Double Unders


Conditioning: For Time
Row 2000 Meters

WOD: Partners Of Two
5 rounds Each
Row 300 Meters
Amrap Rope Climbs
Rest 1 Min Between Rounds

(While One Partner Rows The Other Max Rope Climbs)

Wednesday, August 10, 2016

General Warm Up


Strength: Back Squat
5-5-3-3-3 ( 2 Second pause at the bottom )
Do 50 Sit Ups Between Sets

WOD: "Jack"
Amprap 20 Minutes
10 Push Press 115/75
10 KB Swings 1.5/1 Pood
10 Box Jumps 24/20

Tuesday, August 9, 2016

General Warm Up


Conditioning: Run 400 Meters All Out X 3
Rest time = Run time


Strength: Dead Lift
3-3-3


WOD: AMRAP 3 Min
10 DL 135/95
10 Push Ups
Rest 3 Minutes

Repeat 5 Cycles

Monday, August 8, 2016

General Warm Up

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time, as a 2-person team: 
42 Thrusters 135/95 
21 Ring Muscle-ups 
36 Squat Snatch 135/95 
18 Ring Muscle-ups 
30 Thrusters 
15 Ring Muscle-ups 
24 Squat Snatch 
12 Ring Muscle-ups 
18 Thrusters 
9 Ring Muscle-ups 
12 Squat Snatch 
6 Ring Muscle-ups 
6 Thrusters 
3 Ring Muscle-ups 


*Divide the reps as desired, but all 42 thrusters must be completed 1st, then the 21 MU's, then the 36 snatch, etc

Monday, August 1, 2016

General Warm Up


WOD:5 Rounds for time of: (Courtesy of CrossFit Linchpin)
15 Kettlebell Swings 70/53 
15 Burpees 
2 Rounds for time of: 
800m run 
60 Air Squats 
30 Pull-ups 
15 Power Snatch 155/105 
3 Rounds for time of: 
75 Double-unders 
200m Prowler Push, empty 
*Rest 5 minutes between workouts 

Friday, July 29, 2016

General Warm Up


WOD: 2 Rounds For Time
100 Meter Farmer Carry 2/1.5 Pood
10 Burpees to a 6 inch target
100 Double Unders
10 Ground 2 Over Head 155/115
100 Meter Walking Lunge With Plate Over Head 45/25
10 Burpees to a 6 inch target
100 Meter Sled Sprint 45/25

Thursday, July 28, 2016

General Warm Up

Strength: Back Squat
5-5-5-3-3

WOD: 3 Rounds
25 Box Jumps 24/20
25 KB Swings 2/1.5 Pood


Post: V-Ups


Wednesday, July 27, 2016

General Warm Up

Strength: Bench Press
7-7-7-5-5-5-3-3-3


WOD: Amrap 12 Minutes
5 Power Snatch 135/95
10 Pistol Squats (5 Each Leg)
5 Bent Over Rows 135/95

Post: Tabata V-Ups

Tuesday, July 26, 2016

General Warm Up


Extended Warm Up


WOD: Conditioning
Row 500 Meters X 8
Rest 90 Seconds Between Efforts (Goal Pacing 1:45.0/1:58.0)


Strength: Split Jerk 2-2-2-2-2-2-2

Monday, July 25, 2016

General Warm Up



WOD: "Monday Mash" Courtesy of CrossFit Linchpin
3 Rounds for time of: 
400m run 
15 Knees-to-elbows 
15 R-arm KB Snatch 53/35 
15 L-arm KB Snatch 53/35 
"Nasty Girls" 
3 Rounds for time of: 
50 Air Squats 
7 Ring Muscle-ups 
10 Hang Power Cleans 135/95 
21-15-9 reps for time of: 
Row, Calories 
Bench Press 135/95 
*Rest 5 minutes between workouts

Friday, July 22, 2016

General Warm Up

Extended: Warm Up
3 Rounds
Row 200 Meters
10 Push Ups

Conditioning:
Run 1600 Meters For Time
OR
Sprint 100 Meters With Sled 45/25


WOD: "Nate"
Amrap 20 Minutes
2 MU
4 HSPU
8 KB Swings


Thursday, July 21, 2016

General Warm Up


EMOM 10 Min
Odd: 15 Med ball Cleans 20/14
Even: 50 Double Unders

Front Squat: 3-3-3


Wod: Partner work out 3 Rounds
Partner A ROws 500 Meters
Partner B Max Reps Power Cleans 205/140

Wednesday, July 20, 2016

General Warm Up

Strength: Snatch Dead Lift with 3 Sec Pause above Knee
50x5, 70x5, 80x3x2, 90x2, 100x1, 110x1

Then

Snatch High Pull
70x5, 80x3x2,90x2,100x1, 110x1


Wod: Amrap 3 Minutes
1 Press 115/75
2 Push Press
3 Push Jerk

Rest 3 Minutes

Amrap 3 Minutes
Ring Dips

Rest 3 Minutes

Amrap 3 Minutes
Push Ups

Tuesday, July 19, 2016

General Wam Up


Extended Warm Up: 2 Rounds
Row 200 Meters
10 Burpees


Strength: Back Squat
5-5-3-3-3 Then take 60% of your 3 rep and max squats for 1 minute.



WOD: 5 Rounds
Run 400 Meters
3 Rope Climbs
20 KB Snatches 10 Each Sode 1.5/1 Pood

Monday, July 18, 2016

General Warm Up




WOD: "Monday Mash" Courtesy of Crossfit Linch Pin
For time: 
40 Pull-ups 
30 Clean & Jerks 115/80 
20 Bar-facing Burpees 
9-15-21 reps for time of: 
Front Squat 185/135
Handstand Push-up
In a 5 minute window:
50 GHD Sit-ups
Max Cals Assault Bike
*Rest 5 minutes between workouts

Friday, July 15, 2016

General Warm Up

Extended Warm Up: 3 Rounds
10 OHS pvc
20 Single Jumps
10 Good Mornings With Bar 45/35

Strength: OHS
3-3-3-3-3


WOD: For Time
3 Rounds
100 DU
50 Wall Ball 20/14
25 Dead Lift

Thursday, July 14, 2016

General Warm Up


Extended: Run 400 meters for form. "Pose Running"


Conditioning: 10 Rounds
Sprint 100 Meters
10 Box Jumps 24/20
Rest 60 Seconds Between Rounds


WOD: 7 Rounds
10 Sumo Dead Lift High Pull 95/65
10 Ring Dips

Wednesday, July 13, 2016

General Warm Up

Extended Warm Up: Row 1000 Meters Hard

Strength: 15 Minutes to establish a heavy one rep Squat clean


Conditioning: Emom 12 Min
Odd: 5 Squat Cleans with 60% of your heavy 1 rep
Even: 10 Bar Facing Burpee


Wod: 6 Rounds
10 KB Swings 2/1.5 Pood
10 Toes 2 Bar

Tuesday, July 12, 2016

General Warm Up


Extended Warm Up: 3 Rounds
Run 200 Meters
10 Push Ups
5 Ring Rows


Strength: Bench Press
5-3-3-1-1-1-3-3-5


WOD: 5 Rounds Of 4 Minutes
100 Meter Sled Pull 45/25
Amrap remainder of time:
10 HSPU
2 Rope Climbs

Rest 1 Minute Between Rounds

Monday, July 11, 2016

General Warm Up

Extended Warm Up: Row 500 Meters


Wod: Amrap 5 MIn
5 Power Cleans 95/65
5 Thrusters 95/65

Rest 5 Min

Wod 2: Amrap 10 Min
3 Dead Lift 315/220
1 Round Of "Cindy"
5 Pull Ups
10 Push Ups
15 Squats

Friday, July 8, 2016

General Warm Up


EMOM: 5 Min
10 Push Press AHAP
Rest 2 Min
EMOM: 5 Min
7 Power Clean AHAP



WOD: 4 Rounds
Run 400 Meters
10 KB Snatches 5 Each Side 1.5/1 Pood
10 SDHP 115/75

Wednesday, July 6, 2016

General Warm Up



WOD: Wednesday Mash
For Time:
21-15-9
Hang Squat Snatch 135/95
MU'S

Rest 5 Min

For Time:
Run 800 Meters

Rest 5 Min

7 Min Amrap
7 Lateral Burpees Over The Bar
7 Power Snatch 75/55

Tuesday, July 5, 2016

General Warm Up


Strength: Power Clean
5-5-5-5-5
( Load bar each set)


WOD: 7 Rounds
Row 1 Minute Max Cal
Rest 1 Minute
1 Minute Dead Lift 225/185 Max Reps
Rest 1 Minute

Monday, July 4, 2016

Happy Fourth Of July



T.J.
For time:
185-lb. bench presses, 10 reps
10 strict pull-ups
135-lb. thrusters, max set 
Repeat the triplet until you have completed 100 reps of the thruster.

Friday, July 1, 2016

General Warm Up



WOD: For Time
100 Wall Ball 20/16
80 Box Jumps 24/20
60 KB Swings 2/1.5 Pood
40 Burpees
20 Push Jerk 155/115
10 Bar Muscle Ups
5 Stone 2 Shoulder 140/95

Thursday, June 30, 2016

General Warm Up


Conditioning: Row 500 Meters X 8 Rest 90 Seconds Between Efforts.
(Goal Pacing 1:48 - 1:50 / 1:58 - 2:00


WOD: "Isabel"
30 Snatches For Time 135/95

Wednesday, June 29, 2016

General Warmup

Extended Warm: 3 Rounds
20 Single Jump rope
10 Sumo Dead Lift with KB 88/70/55


Conditioning: EMOM 12 Min
Odd: 50 DU's
Even: 12 Toes 2 Bar



WOD: AMRAP 7 Min
4 Dead Lift 2x Body Weight
2 Rope Climbs (Legless if you can)

Tuesday, June 28, 2016

General Warm Up

Extended Warm Up:
Row 1000 Meters For Technique


Strength: 15 Min TO Work On Squat Clean & Jerk



WOD: 4 Rounds For Time Of
Run 400 Meters
20 One Legged Squats (10 Each Side Alternating)
10 Clean & Jerk 115/75

Monday, June 27, 2016

General Warm Up

COURTESY OF CF LinchPin

06.20.2016 | MONSTER MASH

21-15-9 reps of: 
Chest-to-bar pull-ups 
Handstand Push-ups 
Ring Dips 
Bench Press 135/95
3 Rounds for time of: 
50 ft Front Rack Lunge 155/105 
100 ft Overhead Carry, 155/105 
50 Abmat Sit-ups
AMRAP 6 minutes of: 
4 Burpees 
2 Ring Muscle-ups
*Rest 5 minutes between workouts

Friday, June 24, 2016

General Warm Up

Tabata Hollow Rock Holds
Rest 1 Minute
Tabata Ab Mat Sit Ups


WOD: 3 Rounds For Max Reps
90 Sec Ring MU's
90 Sec Stone 2 Shoulder 140/95
90 Sec Box Jumps 24/20
90 Sec Clean & Jerk 135/95

Thursday, June 23, 2016

General Warm Up

Extended Warm Up: Burgner Warm Up


Strength: Hang Squat Snatch
50x3x2, 60x3x2, 70x2x3, 80x1x2


WOD: 3 Rounds
Row 500 Meters
30 Thrusters 75/55
Run 400 Meters

Wednesday, June 22, 2016

General Warm Up

Extended Warm Up: Pizza Game :)


Strength: Bench Press
65-70x7x3, 70-75x5x3,80-85x3x3,90-95x2x2

Strength: Power Clean (Touch & Go)
2-2-2-2-2-2-2


WOD: Amrap 10 Min
100 Meter Farmer Carry 2/1.5 Pood Each Hand
5 Hang Power Cleans 185/125

Tuesday, June 21, 2016

General Warm Up

Extended Warm Up: Work for 3 Min
5 MedBall Cleans
5 Thrusters with a bar 45/35
20 Single Jump Rope


Strength: Front Squat
70x7x2,75x5x2,80x3x2,85x2x2


WOD: 4 Rounds For Time
60 Double Unders
30 Wall Ball 20/14
15 Toes 2 Bar

Monday, June 20, 2016

General Warm Up


Wod: "Monday Mash" Courtesy of CrossFit Linchpin 
10-9-8 reps for time of: 
Bar Muscle-ups 
Dumbbell Clusters 65's/45's
2 Rounds for time of: 
25 Deadlifts 225/155 
20 yd Handstand walk 
15 Handstand Push-ups
27-18-9 reps for time of: 
Calories, Assault Bike 
Kettlebell Swing 70/53
*Rest 5 minutes between workouts

Friday, June 17, 2016

General Warm Up

3 Rounds NFT
10 Lunges 5 each leg
7 Ring Rows


Strength: Squat Snatch
50x5,60x5,70x3x2,80x2x3


WOD: Amrap 20 Min
100 Foot Overhead Walking Lunge 45/25
5 Bar Muscle Ups
10 Dumbbell Snatch 60/3 (5 Each arm alternating)
10 Box Jumps

Thursday, June 16, 2016

General Warm Up

Run 1600 Meters

Tabata Row For Cal


EMOM 12Min
Odd: 12 Burpees
Even: 15 KB Swings 2/1.5 Pood

WOD: 3 Rounds
50 Double Unders
5 Stone 2 Shoulder 140/95
3 Rope Climbs (Legless if you can.)

Wednesday, June 15, 2016

General Warm Up


Strength: Barbell Complex
3 Push Press, 3 Push Jerk, 3 Split Jerk (AHAP Loading From A Empty Bar.)


WOD:"The Chief" 
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats 
Rest 1 minute. Repeat for a total of 5 cycles.

Tuesday, June 14, 2016

General Warm Up


Strength: Back Squat
10 Reps 315
20 Reps 225
30 Reps 135
20 Reps 225
10 Reps 315


WOD: For Time
"Diane"
21-15-9
Dead Lift 225/155
HSPU


Post: 150 Ab Mat Sit Ups For Time

Monday, June 13, 2016

General Warm Up



CrossFit Linchpin: Test 2 
3 Rounds for time of: 
5 Ring Muscle-ups 
10 Squat Cleans 135/95 
20 Box Jumps 24"/20"
3 Rounds for time of: 
21 Wall Ball Shots 20/14 
15 Toes-to-bar 
9 Power Snatch 115/80
For time: 
60/40 Pull-ups, strict 
*every time you break run 400m
*Rest 5 minutes between w

Friday, June 10, 2016

General Warm Up


Strength: Push Jerk
5-5-3-3-2-2


WOD: Amrap 20 Min
5 Power Clean
10 Box Jumps
15 Wall Ball 20/14

Wednesday, June 8, 2016

General Warm Up

Strength: Bench Press
9-9-9-6-6-6-3-3-3
9's @ Body Weight Plus - 6's @ 75% - 3's @ 85+


WOD: For Time
50 Kb Swings 70/55
25 Ring Dips
40 Kb Swings
20 Ring Dips
30 Kb Swings
15 Ring Dips
20 Kb Swings
10 Ring Dips
10 Kb Swings
5 Ring Dips


Post: Tabata V-Ups


Option: Strongman "Grace With Stone"
30 Reps Clean & Jerk 140/95

Tuesday, June 7, 2016

General Warm Up

Extended Warm Up
3 Rounds
Row 200 M
7 Thrusters With Bar


Strength: Squat Clean
50x5, 60x5, 70x3, 80x2x2, 90x2x2



WOD:

CROSSFIT LINCHPIN TEST 1

For time:
  • 400m run 
  • Fran 75/55 
  • 400m run
  • Fran 75/55 
  • 400m run

Monday, June 6, 2016

General Warm Up



"Icon 3" (Courtesy of CF Linchpin)
For time: 
12 Front Squat 225/155 
9 Clean & Jerk 225/155 
6 Snatch 225/155
3 Rounds for time of: 
30/25 Calories, Assault Bike 
30 GHD sit-ups
27-18-9 reps for time of: 
Hang Power Clean 135/95 
Handstand Push-up
*Rest 5 minutes between each

Friday, June 3, 2016

General Warm Up


Conditioning: 10 Rounds
Sprint 100 Meters Rest 20 Seconds Between Rounds

Emom 12 Minutes
Odd: 10 Dead Lift 275/190 (Mod as needed!)
Even: 30 Seconds DU's 30 Seconds Rest (Goal for those that are super proficient with Double Unders 50 Reps0


Wod: 7 rounds
5 Shoot Throughs
10 Front Rack Lunge 115/75



Thursday, June 2, 2016

General Warm Up:


Extended Warm Up: Tabata Med Ball Cleans 20/14
(This is a warm up. No scoring and looking for good form.)


Strength: Back Squat
5-5-3-3-2-2-2
70%-80%-90%


WOD: "Isabel"
For Time:
30 Snatches 135/95




Wednesday, June 1, 2016

General Warm Up

Strength: Push Press
5-5-3-3-2-2-2
70%-80%-90%


WOD: Amrap 15 Min
3 Bar MU's
6 Front Squats 135/95
9 HSPU


Post:4 Sets 12 Toes 2 Bar (Rest 90 Sec Between Sets)

Tuesday, May 31, 2016

General Warm Up

Strength: Strongman
50' Yoke Carry
50' Farmer Carry
Stone 2 Shoulder Work To AHAP

Conditioning WOD:
Row 500 Meters X8 Rest 2 Min Between Rounds.
(Goal Pace: 1:48/1:58)

Monday, May 30, 2016

Friday, May 27, 2016

General Warm Up

Extended Warm Up: 3 Rounds
7 Goblet Squats light
14 High Knees (7 Each Side)
7 Burpees


Strength: Back Squat
7-7-5-5-3-3-1-1
65-75-85-95+%


WOD: 21-15-9
Burpee Box Overs 24/20
Clean & Jerk 155/115

Thursday, May 26, 2016

General Warm Up

Extended Warm Up:
Row 1000 Meters
30 Burpee Push Ups To a Target


Strength: Farmer Carry 50 Feet AHAP


WOD: 4 Rounds
100 Meter Sled Pull 45/25
15 Back Ext.
15 Hang Power Snatch 75/55
Sprint Row 250
50 Ab Mat Sit Ups