Feb 16, 2017

WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
  25 toes-to-bars
  50 double-unders
  15 squat cleans, 135 / 85 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 / 115 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 / 145 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 / 175 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 / 205 lb.
Stop at 20 minutes.

Feb 14, 2017

AMRAP 20 

20 Burpee Pull-ups
20 Thrusters 75/55
20 Cal Row
60 Double Unders

Feb 13, 2017

WOD- THE CHIEF
3 min AMRAP
3 power cleans (135/95)
6 push ups
9 squats
Rest 1 minute
Repeat for a total of 5 cycles

Feb 10, 2017

Warm up, then...

WOD1
7 min AMRAP 
·         15 Power Snatch 75/55
·         30 Double Unders

WOD2
10 Min Ascending Ladder AMRAP
9-12-15-18-21 etc
·         Thruster 115/75

·         C2B Pull-up 

Feb 7, 2017

Crossfit Open 16.1
20 min AMRAP
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups
Men lunge 95 lb.
Women lunge 65 lb.
Compare your score to last year!

Feb 6, 2017

Superbowl WOD @ 0530!


1st Quarter: 6 min AMRAP

  • 15 Wallballs (20/16)
  • 15 Pushups
  • 15 OH Plate Lunges (45/25)
2nd Quarter: 6 min AMRAP
  • 25 abmat situps
  • 25 KBS (53/35)
  • 30s front plank
Halftime: 3 min REST
3rd Quarter: 6 min AMRAP
  • 10 Burpees
  • 10 Jumping Lunges
  • 30s Wall sit
4th Quarter: 6 min AMRAP
  • 25 Air Squat
  • 25 Double Unders
  • 30s Superman hold


Feb 3, 2017

Tabata 

Eight Rounds of 20 seconds of ‘all-out’ work followed by 10 seconds of restTotal workout=4 minutes

Push ups

Hollow Rocks

Double Unders


Score is lowest reps during each round. Try to let the highest low score!


Feb 2, 2017

Front Squat- 5-5-5-5-5 (building each set)
plus up to  5 C2B Pullups with each set. 
WOD
EMOM 12 
·         12-16 Turkish get ups. 

·         1-5 Strict HSPU (no kipp) 

Feb 1, 2017

Warmup, then...

800M run or row

50 KBS (53 lb)

800M run or row

50 goblet squats (53 lb)

800M run or row

50 sit-ups

Jan 30, 2017

Strength: 3-3-2-2-1-1 
strict press-push press-push jerk
WOD:
5 RFT
50 DU
10 squats
10 push ups
10 sit ups

Jan 31, 2017

Strength
Back Squat 5-5-3-3-1
WOD
For time 
27-21-15-9
Pull ups
Thruster 95/65

Burpees 

Jan 24, 2017

From Crossfit Main Site:
"Death by..."
Burpee + 185/115 lb back-squat ladder
Rest 3 minutes

Burpee + 115/75 lb shoulder-press ladder
Rest 3 minutes

Burpee + 245/165 lb deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Jan 25, 2017

Warm up, then...
Clean and Jerk - work up to a 1RM

Then...
100 calorie row
50 C2B
50 calorie row

Jan 23, 2017


Strength/Skill

Snatch balance 3-3-3-3-3 reps (work on technique)

WOD:

EMOM 8

1 Power Snatch (75%) + 3 OH Squats

Cash out: 

3 RFT

40 Air Squat

50 Double Unders




Jan 20, 2017

22 min AMRAP

30 Double Unders
20m Overhead Lunges 95/65
10 Burpees Over the Bar

Jan 19, 2017

Back Squat
3-3-3-3-3

3 Rounds for Time
15 Chest to Bar Pull Ups
12 Box Jumps
9 Overhead Squats 135/95

Jan 18, 2017

For time:

30 Thrusters 135/95



Don't be afraid to scale this workout. Intensity is the key to success.  



Ring L-sits
30 seconds on 30 seconds off
20 seconds on 20 seconds off 
10 seconds on 10 seconds off

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