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Tuesday 12.12.2017

10 min EMOM

1 Hang snatch

1 Power Snatch

2 Overhead squats

 

Perform at 70% of your 1RM OHS

 

then

 

Death by strict pull-ups 

Monday 12.11.2017

3 Rounds for time:
21 Calories on Rower
15 Toes-to-Bar
9 Burpees over the rower, lateral
Courtesy of CrossFit Linchpin

Sunday 12.10.2017

Get on the Swole Train with Jay's 2 hour pump fest. (10am - 12pm)

Saturday 12.09.2017

The CoCo Christmahanakwanzika Invitational is today! Good luck if you are competing or come watch and cheer everyone on!

Friday 12.08.2017

REST or make up a WOD you missed this week.

Thursday 12.07.2017

OPEN 16.3

 

Complete as many rounds and reps as possible in 7 minutes of:
• 10 power snatches (Men:75#, Women:55#)
• 3 bar muscle-ups

 

Wednesday 12.06.2017

Push Jerk
2-2-2-2-2-2

Time Trial:
100 Abmat situps

Tuesday 12.05.2017

21-18-15-12-9 for time: 

Wall balls (20/14)

Deadlifts (225/155)

Monday 12.04.2017

Half mash:

 800 Meter run

15 squat snatches (135/95)

800 Meter run

15 thrusters (135/95)

800 Meter run

15 squat cleans (135/95)

 

Courtesy of CrossFit Linchpin. 


Friday 12.01.2017

REST or make up a workout you missed from this week!