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Monday, December 5, 2016

WOD: "Monday Mash" Courtesy of CrossFit Linchpin
CrossFit Linchpin: Test 4 
2 Rounds for time of: 
18 Calorie Row 
15 Thrusters 95/65 
12 Chest-to-bar Pull-ups 
For time: 
5 Rounds of "Cindy" 
3 Rounds of "DT" 
1 Mile run 
In a 10 minute window: 
Establish a 1RM hang clean 
*Rest 10 minutes between each workout

Friday, December 2, 2016

Conditioning: EMOM 6 Min
10 Box Jumps 24/20
5 Slam Balls 50/25


Strength: Split Jerk
1-1-1-1-1

WOD: 5 Rounds
Row 300 Meters
20 Deficit Push Ups Off Plates
10 Front Rack Lunges 155/115

Thursday, December 1, 2016

Extended Warm Up:
Row 1000 Meters
30 Burpees to a 6" Target above
2 Min Double Unders


Strength: Bench Press
8-8-6-6-4-4-2-2
1 Sec Pause @ bottom for each rep


Wod: 5 Rounds
Row 300 Meters
20 Push Ups Off Plates
10 Front Rack Linges 155/115

Wednesday, November 30, 2016

Strength: Snatch
50x5,60x5,70x3x2,80x2x2,90x1

Then

10x4 Squat Snatch touch and go 95/65 rest 90 sec between sets

WOD: 7 Rounds
10 Toes 2 Bar
10 Ring Dips

Tuesday, November 29, 2016

Strength: Romanian Dead Lift
7-7-5-5-3-3

Then

Emom 5 Min
5/10 KB Swings 2/2.5 Pood (Russian is ok)

Then

Emom 6 Min
2 Turkish Get Ups Each Arm 

WOD: Amrap 8 Min
3 Hang Power Clean 205/155
6 Burpees
9 Chest 2 Bar Pull Ups 

Monday, November 28, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit LinchPin

4 Rounds for time of: 
40 Double-unders 
2 Rope Climbs, 15 ft 
2 Clean & Jerk 225/155 
27-21-15-9 reps of: 
Wall Ball Shot 20/14 
Power Snatch 75/55 
3 Rounds for time of: 
21 Calories, Rowing 
14 Handstand Push-ups 
7 Front Squats 205/145 
*Rest 5 minutes between workouts

Friday, November 25, 2016

General Warm Up


Emom 5 Min:
3 Squat Cleans 225/145
Then
Emom 5 Min:
15 HSPU


WOD: 3 Rounds
25 Med Ball Cleans 20/14
25 Box Jumps 24/20
25 Shoulder 2 Overhead 135/95

Thursday, November 24, 2016

Happy Thanksgiving



WOD: " The Goblet " Partner WOD
For Time
Run 200 M
100 DU's
Run 200 M
100 Sit Ups
Run 200 M
100 Wall Ball
Run 200 M
100 KB Swings
Run 200 M
100 Sec Plank

Wednesday, November 23, 2016

General Warm Up

Extended Warm Up 3 rounds
10 Ring Rows
10 Good Mornings With Bar 45/35
10 Thrusters With Bar 45/35


WOD: 12-9-6
Dead Lift 365/255
Bar Muscle Ups



Strength: Thruster
3-3-3-3-3 Build to a heavy set of 3

Tuesday, November 22, 2016

General Warm Up



Strength: Front Squats
5-5-5-3-3-3


WOD: Complete this sequence 5 times. 
Min 1: Burpee, Max Reps 
Min 2: Rest 
Min 3: Power Snatch  Max Reps 
Min 4: Rest 
Min 5: Abmat Sit-up, Max Reps 
Min 6: Rest

Monday, November 21, 2016

General Warm Up





WOD: "Monday Mash" Courtesy Of CrossFit Linchpin  

3 Rounds for time of: 
10m Handstand Walk 
10 Clean & Jerks 155/105 
2 Rounds for time of: 
400m Run 
10 Ring Muscle-ups 
For time: 
1000m row 
50 GHD Sit-ups 
*Rest 5 minutes between workouts

Friday, November 18, 2016

General Warm Up


Strength: Squat Snatch
50x5, 60x5, 70x3,80x2x2


WOD: Amrap 5 Min for 3 Cycles
3 Squat Snatch 115/70
1 Rope Climb
6 Squat Snatches
2 Rope Climbs
9 Squat Snatches
3 Rope Climbs
Ect. Ect. Ect
Rest 90 Sec Between Cycles

Thursday, November 17, 2016

General Warm Up


Conditioning:
Row 500 @ 1:58/2:10
Rest 30 Sec
Row 500 @ 1:55/2:07
Rest 45 Sec
Row 500 @ 1:52/2:04
Rest 60 Sec
Row 500 @ 1:49/2:01
Rest 75 Sec
Row 500 @ 1:46/1:58
Rest 90 Sec
Row 500 all out


WOD: 2 Rounds For Time
400 Meter Farmer Carry 2/1.5 Pood
30 Burpees Over Parallette
20 Alternating Weighted Pistol Squat 1/.5 Pood
10 Stone 2 Shoulder 140/95

Wednesday, November 16, 2016

General Warm Up


Strength: Barbell Complex
3 Push Press + 3 Push Jerk X 2
As heavy as possible loading from a empty bar


WOD: Amrap 9 Minutes
3 Clean & Jerk 205/140
30 DU's

POST: Alternating Tabata For 16 Rounds
Knee Push Ups
V-Ups

Monday, November 14, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
9-15-21 reps for time of: 
Overhead Squats 95/65 
Chest-to-bar Pull-ups 
4 Rounds for time of: 
400m run 
20 Wallball Shots 20/14 
10 Deadlifts 275/185 
AMRAP 7 minutes of: 
3 Bar Muscle-ups 
5 Handstand Push-ups 
7 Toes-to-bar 
*Rest 5 minutes between workouts.

Friday, November 11, 2016

General Warm Up


Skill: Every 30 Seconds for 4 Minutes
5 Muscle Ups Or 1 Rope Climb

Strength: Weighted Ring Dips 5-5-5-3-3-3
Do 10 Bent Over Bar Bell Rows Between Sets Athlete Chooses Weight


WOD: For Time
21-15-9
21 Box Jumps 30/24
15 Squat Cleans 115/75
100 DU's
15 Box Jumps
15 Squat Cleans
100 DU's
9 Box Jumps
9 Squat Cleans

Thursday, November 10, 2016

General Warm Up

WOD: Amrap 8 Min
Row 200 Meters
10 Hang Power Clean 95/65
5 HSPU

Strength: Strict Press 3-3-3-3-3
Push Press 3-3-3-3-3

Wednesday, November 9, 2016

General Warm Up

Strength: Bench Press
10-10-7-7-4-4-4-2-2-2

WOD: "Artie"
5 Pull Ups
10 Push Ups
15 Squats
5 Pull Ups
10 Thrusters 95/65

Tuesday, November 8, 2016

General Warm Up





WOD: For Time
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Snatches for time 135/95
100 Meter Front Rack Med ball Walking Lunge 20/14
30 Clean And Jerk 135/95

Monday, November 7, 2016

General Warm Up


Strength: Dead Lift
7-7-5-5-3-3


EMOM 10 Min:
Even: 45 Sec Hand Stand Walks Rest 15 Sec
Odd: 45 Sec Ab Mat Sit Ups Res 15 Sec


WOD: 4 Rounds
20 SDHP 95/65
Run 400 Meters

Friday, November 4, 2016

General Warm Up


Strength: Find a Heavy Snatch Or Clean & Jerk


WOD:
Amrap 4 Min
5 Box Jumps 24/20
4 Toes 2 Bar
3 Power Snatch 125/80

Rest 2 Min

Amrap 4 Min
4 Box Jumps
3 Toes 2 Bar
2 Power Snatch 145/100

Rest 2 Min

Amrap 3 Min
3 Box Jumps
2 Toes 2 Bar
1 Power Snatch 165/115

Thursday, November 3, 2016

General Warm Up


Conditioning: Row 1500 Meters


WOD: For Time
100 DU's
5 Rounds
Row 500 Meters
25 KB Swings 2/1.5 Pood
100 DU's

Wednesday, November 2, 2016

General Warm Up

Conditioning: Run 800 meters Rest 90 Sec Run 800


Strength/Conditioning: Emom 10 Min
Even: 100 Meter Sled Pull or Push
Odd: 100 Foot Farmer Carry AHAP


WOD: AMRAP 14 Minutes
18 Bench Press 135/95
12 Ring Dips
9 Stone 2 Shoulder 140/95

Tuesday, November 1, 2016

General Warm Up


Strength: Back Squat
7-7-5-5-3-3
60/65-70/75-(80 with 2 Sec Pause at bottom)

For 10 Minutes:
Even: 45 sec work Toes 2 Bar 15 sec rest
Odd: 45 sec work Pull Ups 15 sec rest

WOD: Amrap 7 Min
5 Front Squat 185/135
5 burpee

Monday, October 31, 2016

General Warm Up


Strength: Hang Power Clean and Jerk
15 Min to Work



WOD: "Holleyman"
30 rounds for time of:
5 Wall ball shots, 20 pound ball
3 Handstand push-ups
225 pound Power clean, 1 rep

Wednesday, October 26, 2016

General Warm Up


Strength: Back Squat
5-5-3-3-1-1

WOD: 2008 Games Dead Lift/Burpee
5 Rounds
5 Dead Lift 225/155
10 Burpees

Post: Tabata V-Ups

Tuesday, October 25, 2016

General Warm Up


Strength: Hang Power Snatch
3-3-3-3-3 Build to a heavy set of 3


WOD: 3 Rounds
Run 400 Meters
20 Power Snatch 75/55
Row 500 Meters
25 KB Swings 1.5/1 Pood

Monday, October 24, 2016

General Warm Up


WOD: "Monday Mash" Courtesy Of CrossFit LinchPin
3 Rounds for time of: 
100 Ft, Front Rack Lunge 135/95 
10 Clean & Jerks 135/95 
5 Ring Muscle-ups 
For time: 
25 Deadlifts 225/155 
25 Calories, Assault Bike 
21-15-9 reps for time of: 
L-sit Pull-up, strict 
L-sit Ring Dips, strict 
*Rest 5 minutes between workouts

Friday, October 21, 2016

General Warm Up



FITTEST GAMES

WOD: Qualifier One
For Time:
9-7-5-3-1
Squat Clean Thruster
*8 minute time cap
**See note on video below
Men will use one bar that ascends in weight from 135-165-195-225-255.
Women will use one bar that ascends in weight from 95-115-135-155-175.
WOD: Qualifier Two
For Time:
250m Row
Rest 2 Minutes
For Time:
21 Muscle Ups
*4 minute time cap

Thursday, October 20, 2016

General Warm Up



WOD: 10 Rounds
Row 500 Meters
10 Toes Thru Rings

Wednesday, October 19, 2016

General Warm Up


Strength: Hang Power Clean
3-3-3-3-3


Conditioning:
Run 800 Meters
Rest 2 Minutes
Run 800 Meters


WOD: 3 Rounds
25 KB Swings 2/1.5
75 DU's
25 Push Press 115/75

Tuesday, October 18, 2016

General Warm Up

Strength: Dynamic Bench Press
10-10-8-8-6-6-4-4-2-2
Do 10 Overhead Lunges 5 Each side between each set for a total of 9 sets. 25/15


WOD: For total reps
4 Min Wallball 20/14
3 Min Box Jumps 24/20
2 Min Bar MU's
1 Min Overhead Lunges 45/25

Monday, October 17, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit LinchPin
AMRAP 7 minutes of: 
7 Burpees, lateral 
7 Thrusters 95/65 
1 Rope Climb, 15 ft 
AMRAP 7 minutes of: 
15 Air Squats 
5 Deadlifts 275/185 
5m Handstand Walk 
AMRAP 7 minutes of: 
12/9 Calories, Assault Bike 
6 Hang Power Snatch 115/80 
6 Overhead Squats 115/80 
*Rest 5 minutes between workouts

Friday, October 14, 2016

General Warm Up


Conditioning: Row 2k

Strength: Push Press AHAP Loading from a empty bar


WOD: 21-15-9
Box Jumps 24/20
SDHP 95/65
Toes 2 Bar

Thursday, October 13, 2016

General Warm Up


Strength: Emom 12 Min
Odd: 3 Squat Cleans on third squat clean C&J
Even: 10 RIng Dips

WOD: 5 Rounds
Row 300
6 stone clean & Jerk 140/95
9 Burpees onto a 45 Plate
100 Meter Farmer Cary 2/1.5 pood

Wednesday, October 12, 2016

General WarmUp


Conditioning: Run 1600 Metrs


Strength: Bench Press
10-10-5-5-5-5-5
Run 400 Meters Between Sets Of 5 For A Total Of 4x 400's


WOD: 3 Rounds 5 Minutes Each
Run 200 Meters
Amrap Remainder Of Time
10 Pull Ups
5 Power Snatch 95/65
Rest 90 Seconds Between Rounds


Tuesday, October 11, 2016

General Warm Up


Strength:
 DeadLift 3-3-3
Strict Press 3-3-3
Back Squat 3-3-3


WOD: For Time
30 Wall Ball 20/14
30 Dead Lift 185125
30 Hand Stand Push Ups

Every time you break, you must hold the bar at the top of the dead lift for 15 seconds.

Monday, October 10, 2016

General Warm Up


Extended: Row 500 Meters


WOD: "Monday Mash" Courtesy Of CrossFit Linchpin
2 Rounds for time of: 
30/20 Calories, Assault Bike 
3 Rope Climbs, 15ft 
AMRAP 5 minutes of: 
50 Double-unders 
5 Clean & Jerks 135/95 
3 Rounds for time of: 
50 Abmat Sit-ups 
50 ft Front Rack Lunge 155/105 
50 ft Handstand Walk 
*Rest 5 minutes between workouts

Friday, October 7, 2016

General Warm Up



WOD:

WZA 2016 - Indy Online Challenge - Week 3, WOD 6

Complete as many rounds as possible in 15minutes of 10-8-6-4-2: 

  • Hang Power Cleans 
  • Lateral Over-the-bar Burpees 
  • Toes-to-bar 
* After finishing the round of 2 reps, increase the weight of your barbell and start again on the round of 10.
This workout will be scored as the total repetitions completed within the 15 minute window.


Weight breakdown by division-

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44 Men:                         135/165/185/205/225/245lbs 
Women:                 95/115/125/135/145/155lbs

Wednesday, October 5, 2016

General Warm Up

Extended: 3 Rounds
10 Strict press 45/35
10 Front Squats 45/35
10 Ring Rows


Strength: Thrusters
2-2-2-2-2


WOD:

WZA 2016 - Indy Online Challenge - Week 3, WOD 7

Complete for time:

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44: 
1000m Row 
15 men/12 women Ring Muscle-ups 
30 Thrusters – 95lbs/65

General Warm Up


Strength: Back Squat
5-5-5-3-3 (3 Sec pause at bottom on 3 reps)


WOD: AMRAP 20 Min
5 Shoot Throughs
100 Meter Sled Pull 45/25
15 KB Swings 2/1.5 Pood

Post: Plank for max effort X 3 Rest as needed.

Tuesday, October 4, 2016

General Warm Up



WOD: "Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

Recover

WOD: Double "Annie"
100-80-60-40-20
Double Unders
Ab Mat Sit Ups (Athlete can anchor feet)

Post: 4 Sets 10 HandStand Push Ups
Rest 30 Sec Between Sets

Monday, October 3, 2016

General Warm Up


WOD: "Monday Mash" Courtesy of CrossFit Linchpin
For time as a 2-person team: 
80 Thrusters 115/80 
80 Chest-to-bar Pull-ups 
80 Squat Cleans 115/80 
80 Burpee Box Jumps 24"/20" 
80 Calories, Assault Bike 
*Divide the reps between the 2 athletes as you choose, but all thrusters must be completed before moving on to C2B pull-ups, etc, etc.

Friday, September 30, 2016

General Warm Up



WOD:

WZA 2016 - Indy Online Challenge - Week 2, WOD 5

In 17 minutes, complete as many rounds as possible of:
Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:
·       20 Handstand Push-ups
·       20 Alternating Pistols
·       20 Pull-ups
·       20 Wallballs – 20lbs/14  - 10ft target
Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:
·       15 Hand-release Push-ups
·       15 Goblet Squats – 55lbs/35
·       15 Pull-ups
·       15 Wallballs – 20lbs/14 – 10ft target

Thursday, September 29, 2016

General Warm Up

Extended: Row 500 Meters Hip Mobility/Row 500 Meters Shoulder Mobility/Row 500 Meters Hard


WOD:

WZA 2016 - Indy Online Challenge - Week 2, WOD 3 & 4

On a 19 minute running clock, perform the following two workouts:
WOD 3, Part A- BEFORE AMRAP: Minute 0:00 to 5:00 – Find your 1RM Snatch
WOD 4 – Minute 5:00 to 14:00 - 9min ascending AMRAP ladder of:
·       3 Power Snatches
·       3 Box Jumps
·       6 Power Snatches
·       6 Box Jumps
·       9 Power Snatches
·       9 Box Jumps
·       etc… Increasing each round by 3 reps on each movement
WOD 3, Part B – AFTER AMRAP: Minute 14:00 to 19:00 – Find your 1RM Snatch
WOD 3 is scored as the combined load of part A & part B.
WOD 3 Tie-breaker: Heaviest single snatch between A & B.

WOD 4 is scored as the total rounds and reps completed within the 9 minute window.WOD 4 Tie-breaker: Time it took to complete round of 12's. If did not complete 12's, don't enter tie-breaker.

Elite/Rx, International Cup, Master’s 35-39, Master’s 40-44:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20

Intermediate/Scaled, Master’s 45-49, Master’s 50+, Youth 16-18:

Power Snatch Load- 75lbs/55 | Box Jump Height- 24in/20 (step-ups permitted)

Wednesday, September 28, 2016

General Warm Up


Strength: Bench Press
2x10 Dynamic
2x7 Dynamic
2x4 Dynamic
3x5 @ 70-75%


WOD: For Time
10 Dead Lift 365/255
20 HSPU
30 MU's
20 HSPU
10 Dead Lift

Tuesday, September 27, 2016

General Warm Up

Extended: 3 Rounds
5 Hang Muscle Cleans
5 Font Squat 45/35
5 Split Jerk From Forehead no Dip



Strength: 15 Minutes work to a heavy Clean & Jerk



Strength/Conditioning: EMOM 10 Min
Odd: 3 Squat Clean & Jerk @ 60/65% of todays Heavy C&J
Even: 15 Box Jumps 24/20



WOD: Amrap 8 Min
4 Pistol Squats (2 Each Side)
8 Dumbbell Snatch 60/30 (4 Each Side)


Monday, September 26, 2016

General Warm Up



WOD: "Monday Mash" Courtesy of CrossFit LinchPin
4 Rounds for time of: 
500m Row 
15 Push Press 135/95 
9-15-21-27 reps for time of: 
Wall Ball Shot 20/14 
Toes-to-bar 
"Helen" 
3 Rounds for time of: 
400m run 
21 Kettlebell Swings 53/35 
12 Pull-ups 
*1st & 3rd workouts courtesy of CrossFit.com 
*Rest 5 minutes between workouts

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