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Mobility WOD


Monday 07.16.2018

3 Rounds for time of: 
50 Ft. Front Rack Lunge, 155/105 
10 Hang Squat Cleans, 155/105 
Courtesy of CrossFit Linchpin

Friday 07.13.2018

REST or make up a WOD you missed this week.

Thursday 07.12.2018

Happy Birthday Marc and Ian!


7 Rounds With a Partner For Time:
120 ft Farmers Carry (53/35)*
31 Partner Sit ups w/ slam ball (20/15)**
36 Double Unders each
Each team must complete 10 team tire flips at any time (Big tire = RX)
Each team must also complete 6 DBall Cleans at any time (150/100)
*You may walk together and hand off the weights as needed
**Face each other and toss the slam ball to each other when you sit up


Wednesday 07.11.2018

4 Rounds for time:
10 Push Jerks 115/85
15 Pull-ups
20 Deadlifts 115/85

Tuesday 07.10.2018

A) Pendlay Row 4x5

B) Front Squat 10-7-5-3

Monday 07.09.2018

For time: 

50 Push-ups, Hand Release 

50 Thrusters, 65/45 


Courtesy of CrossFit Linchpin

Thursday 07.05.2018

Complete as many rounds as possible in 10 minutes of:
• 8 Toes to bar
• 8 Dumbbell thrusters (35/25)
•12 Dumbbell walking lunge  (35/25)
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

Wednesday 07.04.2018

The gym is closed today. Have a happy and safe 4th of July!

Tuesday 07.03.2018

A) Find your 1 RM weighted pull up

B) Overhead Squat

Monday 07.02.2018

AMRAP 5 minutes of: 
5 Burpees 
5 Ring Muscle-ups 
Courtesy of CrossFit Linchipin