Monday July 24, 2017

Posted on Jul 23, 2017 | 0 comments

 

Strength:

Deadlift

9 x 3 @ 70%

Sumo Deadlift

3 x 3 @ 70%

 

WOD:

For time:

10 Dumbbell Thrusters, 45/30 lbs

50 Double Unders

8 Dumbbell Thrusters, 45/30 lbs

40 Double Unders

6 Dumbbell Thrusters, 45/30 lbs

30 Double Unders

4 Dumbbell Thrusters, 45/30 lbs

20 Double Unders

2 Dumbbell Thrusters, 45/30 lbs

10 Double Unders

Goal: 7 min or less

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Friday July 21, 2017

Posted on Jul 20, 2017 | 0 comments

 

Strength:

Bench Press

8 @ 60% of 1 RM

6 @ 65%

5 @ 70%

4 @ 70%

3 @ 75%

DB Close Grip Bench Press x 30

DB Heavy Row x 30/arm

Banded Face Pulls x 30

WOD:

For Time:

500 m Row

30 Box Jumps 24″/20″

30 Sumo Deadlift High Pulls 75#/55#

500 m Row

15 Sumo Deadlift High Pulls

15 Box Jumps

500 m Row

 

 

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Thursday July 20, 2017

Posted on Jul 19, 2017 | 0 comments

 

WOD 1:

4 Rounds

400 m Med Ball Run 20#/14#

20 Burpee Pull Ups

 

WOD 2:

5 rounds for time of:

8 D-Ball Ground-To-Over-Shoulders, 100/80 lbs

12 Handstand Push Ups or Push Ups

16 Assault Bike Calories

 

Strength:

Back Squat

5-4-3-3-3

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Wednesday July 19, 2017

Posted on Jul 18, 2017 | 0 comments

WOD:

6 Rounds for time of:

200m Run

15 Wallball Shots 20/14

10 Push Press 95/65

1 Rope Climb, 15 ft

*Courtesy of CrossFit Linchpin

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Tuesday July 18, 2107

Posted on Jul 17, 2017 | 0 comments

Skill:

Strict Pull Up

WOD:

Every 1 min for 10 mins do:

5 Hang Power Cleans, 155/105 lbs

4 Front Squats, 155/105 lbs

3 Muscle-ups

**Rx+ – 175#/125#

*Muscle Up Scale – 3 ring dips

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Monday July 17, 2017

Posted on Jul 16, 2017 | 0 comments

Strength:

Deadlift

5-5-4-3-3-3-3-3-3 @65% of your 1RM

Sumo Deadlift

3-3-3 @ 70%

WOD:

50-35-20

50-35-20 reps, for time of:

Dumbbell Snatch, 40/25 lbs

AbMat Sit-up

Goal: Sub 12 min

*cap – 12 Min

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Friday July 14, 2017

Posted on Jul 13, 2017 | 0 comments

Strength:

Bench Press

4 x 10 @ 55%

WOD:

3 rounds for time of:

20 Kettlebell Swings, 70/53 lbs

20 Box Jumps, 24/20 in

20 Chest-to-bar Pull-ups

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