Jan 16, 2017

WOD
Jerry:
Run 1 mile
Row 2K
Run 1 mile

Post time to the board and/or Benchmark records

Jan 15, 2017

WOD

5 Rounds of:

Max Reps of Bench Press (Body Wt or Scaled for 15-20 reps)
Max Reps Pull Ups

Post total reps to the board!

Jan 13, 2017

Skill: 
Bar Muscle up Progression
https://www.youtube.com/watch?v=ObtovY6AQso
WOD
AMRAP 12:

20 GHD sit-ups
10 left-arm overhead walking lunges
10 right-arm overhead walking lunges
Use a 35# dumbbell on the lunges

Jan 12, 2017

For time:

150 Wall Balls (20 lbs)


Cash out: 2 x 400m run

Jan 11, 2017

Skill Work:
Push Jerk 
WOD, for time:
15 Over the bar Burpees
5 Clean & Jerk (75% max) 
12 Over the bar Burpees
Clean & Jerk
Over the bar Burpees
Clean & Jerk 

January 10, 2017

Warm up, then...

EMO2M for 10 mins - max reps. (Pick weight for 8-10 reps) 
Push Press
Front Squat

WOD
5 RFT
15 SDHP 115/80

15 Push Press

January 9, 2017

Skill Work: 
Muscle-up progression
WOD: Helen
3 rounds for time of:
Run 400 meters
53 lb KBS , 21 reps
12 pull-ups

January 5, 2017

Warmup:
Rowing & mobilizing
Strength: 7 x 8 KB Lunges (4 each leg)

WOD: 7 rounds -
12 Wall Ball (20/14 lb)
12 Ring Row
12 Russian KBS (70/53 lb)

Jan 4, 2017

Happy New Year!
WOD:
400m run
21 med ball cleans
21 pull ups
30 sec plank
400m run
15 med ball cleans
15 pull ups
45 sec plank
400m run
9 med ball cleans
9 pull ups
1 min plank

400m run

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