November 22, 2016

For time:

40 double unders
20 burpee box jumps
20 wall balls 
40 pull ups
20 wall balls
20 burpee box jumps
40 double unders 

Double the number for single unders

Accessory core:
2 Rounds for quality:
1 min L sit
20 GHD
20 hip extensions 


November 21, 2016

AMRAP 4 min

4 Ring Dips
8 pistols

Rest

AMRAP 4 min

4 Ring Push Ups
8 squats

Rest

AMRAP 4 min

4 Push press
8 Overhead Squat




November 18, 2016

WOD 1: E2MO2M 16 - 5 Overhead Squat
WOD 2: 4 rft -
15 T2B
15 Weighted Back Extension

November 17, 2016

Warmup, then...
BENCH- 3-3-2-2-1-1....Max out

WOD
4 rounds for time, with 25 lb plate
Lunge 100 meters 
Run 300 meters


November 16, 2016

Strategy and pacing is key on this one...

For time: 
100 Thrusters. Every time you drop the bar, 5 burpees.


November 15, 2016

Warmup, then...
10 min cap of 
30 Power Snatches @ 135/95
WOD
AMRAP 10 
·         Run 200m 
·         21 OHS 95/65
·         15 C2B pull-ups

November 14, 2016

Dirty 30
For Time

30 Box Jumps (24/20 in)
30 Pull-Ups
30 Kettlebell Swings (35/26 lbs)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lbs)
30 Back Extensions
30 Wall Balls (20/14 lbs)
30 Burpees
30 Double-Unders

Veterans Day!

1030 (delayed because of rain), 11NOV2016, Veterans Day 

Murph 
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

If you have a 20 lb vest, rock it. 

November 10, 2016

Get out and go for a run. Shoot for 40 min of running. 

November 9, 2016

Wednesday, 9NOV2016

CROSSFIT LINCHPIN TEST 7

4 Rounds for time of:

4 Power Cleans 205/145
4 Front Squats
4 Shoulder to Overhead


I know this weight is too heavy for a lot of us. The intent is to pick a weight that is manageable for about one round. Kerry will be rocking the women's weight for this without any reservations. Scale appropriately. Intensity is key. 

The other tests from Crossfit Linchpin are awesome if you're looking for a weekend WOD:

November 8, 2016

Tuesday, 8NOV2016

12 Min AMRAP

12 Suitcase Deadlift 72/53 lb Kettlebell
Farmers carry length of the gym (40m or so)
12 GHD Sit-ups 
Farmers Carry 

November 7, 2016

Monday, 7NOV2016

Part A

EMOM for 8 min
Minute 1: Handstand Hold
Minute 2: 6 Ring Rows with 5 sec hold at the top

Part B

27-24-21-18-15-12-9-6-3
Hand Release Push-up
Calories Rowing

November 4, 2016

Friday, 4NOV2016

4 Rounds:
10 Hang Squat Snatches 95/65 lbs
10 Toes to Bar
10 Clean and Jerks 95/65 lbs
10 Russian Kettle-bell Swings 70/53 lbs

November 3, 2016

Thursday 3NOV2016

Diane
21-15-9
Deadlift 225/155
Handstand Push-ups 

November 2, 2016

Wednesday 2NOV2016

For Time:
2 Rounds
30 Box Jumps
20 Strict Pull ups 
10 Front Squats at 75% 1RM

November 1, 2016

Tuesday 1NOV2016

A) For Time:

100 Burpees

B) 2-2-2-2-2

Bench Press

October 28, 2016

Friday!!!

For Time:

10 GHD Situps
45 Thrusters 95/65 lbs
10 GHD Situps

Go! Go! Go! 
Scale if you need so you can Go! Go! Go! 

October 27, 2016

Thursday

5 Rounds
1 minute of Rope Climbs
1 minute of Ring Push Ups
1 minute rest

October 26, 2016

Wednesday 26OCT2016

Strength Day:

A) Work up to a heavy snatch

B) 2-2-2-2 Front Squat

C) 3 Max Effort Pull-ups

October 25, 2016

For Time:

10 Squat Cleans 135/95 lbs
20 Burpees
30 Deadlifts 135/95 lbs
40 Abmat Situps
50 Cal Row
40 Abmat Situps
30 Deadlifts
20 Burpees
10 Squat Cleans

October 21, 2016

WOD:
12
Snatch (95/65)
Double unders
Calorie Row
Burpees
9
Snatch (115/75)
Double unders
Calorie Row
Burpees

6
Snatch (135/95)
Double unders
Calorie Row
Burpees

October 19, 2016

Warm up, then...
Front Squat- accumulate 50 reps with 65% max weight
WOD-
12 min AMRAP
·         10 OHS 135/95
·         15 Chest to Bar Pull-Up
·         200m run

October 18, 2016

WOD 1: E2MO2M 10 -
3 Backsquat

WOD 2: for time -
21-18-15-12-9-6-3 KBS (24/16kg)
3-6-9-12-15-18-21 KB Weighted Lunges (24/16kg)

October 17, 2016

Warm up, then....
BENCH PRESS - 4 x 8
DEADLIFT-
Accumulate 50 reps with 65% of your max
WOD-
5 rounds
·         9 Power snatch 135/95 (scale- this is heavy)

·         15 Box jump 24/20

October 14, 2016

Warm-up, then:
WOD: "50 @ 50"
Part 1 - With a 5 minute time cap, complete 50 Deadlift @ 50% of 1RM, then
Part 2 - With a 5 minute time cap, complete 50 Power Clean @ 50% of 1RM, then
Part 3 - With a 5 minute time cap, complete 50 Bench Press @ 50% of 1RM

October 13, 2016

Warmup then,
20 MIN AMRAP
3 HSPU
6 Pull Ups
9 Ring Dips
12 KBS
15 Sit Ups
100m Shuttle Sprint

October 12, 2016

Warm up, then....
Back squat: 1-1-1-1-1 try and find a 1 rep max. Don't let your form get compromised and you add weight. 
Then, tabatas:
Tabata 1 - plank
Tabata 2 - jumping air squats

Tabata 3 - mountain climbers 

October 11, 2016

"Double Grace"
For time
60 clean and jerk 135/95

October 10, 2016

Warm up, then...
Complete as many rounds as possible in 25 minutes of:
45-lb. thrusters, 25 reps
25 burpees
45-lb. sumo deadlift high-pulls, 25 reps

October 7, 2016

FRIDAY, 7OCT2016

WOD:

For Time:

800m Run
50 Pull Ups
100 Lunges

Nobody Cares. Train Harder. 

October 6, 2016

THURSDAY, 6OCT2016

BRING YOUR FRIEND. MAKE THEM FITTER.

WOD:

With a partner:

5 min AMRAP

Max Clean and Jerks at 65-75% of 1 rep max

One partner works at a time. The intent is to do 1 and switch. So go heavy. Get a lot of work done. 


Extra Credit Conditioning:

10 Rounds:
30 sec work/ 30 sec rest Rowing

Extra Credit Core:

4 Rounds:
GHD Holds  30 sec work/ 30 sec rest

Extra Credit Strength:

Pause Overhead Squats
Work to a Heavy 1

October 5, 2016

WEDNESDAY, 5OCT2016

Cindy

20 min AMRAP

5 Pull Ups
10 Push Ups
15 Squats

October 4, 2016

TUESDAY, 4OCT2016

WOD:

3 Rounds:

4 minute AMRAP:
8 Deadlifts 225/135 or 70% of 1RM
8 Bar Facing Burpees

Rest 2 min between rounds*

These are all out sprints each round! GO! GO! GO!


Optional Strength

8 sets of 4-7 Strict Pull Ups
Slow and controlled. Keep the core rigid in a hollow position. 


October 3, 2016

MONDAY, 3OCT2016


Strength:

Take 10-15 minutes to work up to 1 heavy Front Squat. 

WOD:

3 Rounds:

30 Wallballs 20/14 lbs
20 Toes to Bar
10 Front Squats 185/135 lbs

The front squat weights are very heavy. Scale as needed. 

September 30, 2016

FRIDAY, 30SEP2016

WOD:

For Time:

Buy in 400m Run w/ 53/35lb KB

4 Rounds
21 Suitcase Deadlift 53/35 lb KB on each side
15 Bent Over Rows
9 Toes to Bar

Cash out 400m Run w/ 53/35lb KB

September 29, 2016

THURSDAY, 29SEP2016

Strength:

2-2-2-2-2
Power Snatch

WOD:

3 Rounds
10 Full Squat Snatch 95 lbs
20 Push Ups
10 GHD Sit-ups

September 28, 2016

Wednesday, 28SEP2016

Warm-up:
400m Run
30 Sec Hollow Body Hold on the Bar
5 Strict Pull Ups
10 Shouulder Rotations

METCON:
3 Rounds:
400m Run
20 Pull-ups

Rest 5 Min

3 Max Effort L-Sits on Parallette Bars or Rings

"Athletes who have developed their L-sit to the point where they can hold it for three minutes subsequently find all other ab work easy." - Greg Glassman

September 27, 2016

Tuesday, 27SEP2016

Warm-Up:
Row 400m 
Scorpion Stretch
Bend Leg Body Twists (the videos are dumb, but great warm-ups)
10 Second Squats:
5 Back Squat 45 lbs
5 Front Squat 45 lbs
5 Overhead Squat 45 lbs

METCON:
Chipper
500m Row
30 Hang Squat Cleans 75/45 lbs
30 Thrusters 75/45 lbs
30 Overhead Squats 75/45 lbs
30 Thrusters 75/45 lbs
30 Hang Squat Cleans 75/45 lbs
500m Row