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