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Friday 06.22.2018

Rest or make up a WOD you missed this week. Or do Beau’s birthday WOD!
Beau knows 25!
For time, all done at your body weight:
25 deadlifts 
25 power cleans
25 front squats
25 jerks
25 back squats
*25 double-unders between each movement.  You may break up rep scheme as necessary/desired but any time you change movements, you must first complete 25 double-unders.

25 minute cap

Thursday 06.21.2018

Nate Turns 30!

6 Rounds For Time:
24 Ring Rows
19 Push ups
8 Calories on assault bike
8 Calories rower
30 Abmat sit ups
30 min cap

 

Wednesday 06.20.2018

Push Jerk

5-5-3-3-2-2-1-1

Tuesday 06.19.2018

15 Min. AMRAP

20 Russian Kettlebell swings (70/53)
50 Double unders
20 Abmat sit ups

 

Monday 06.18.2018

4 Rounds for time of: 
20 Front Squats, 65/45 
20 Pull-ups 
Courtesy of CrossFit Linchpin

Friday 06.15.2018

Fri-yay! Rest or make up a WOD you missed this week. 

Thursday 06.14.2018

JT

21-15-9

Handstand push-ups

Ring dips

Push-ups

Wednesday 06.13.2018

Bench 3x15

Back squat 3x15

Tuesday 06.12.2018

 

20 min. EMOM
1 - 12/10 Cal Assault bike
2 - 25 Kettle-bell swings (53/35)
3 - 12/10 Cal row
4 - 45 seconds max rep man makers* (35/25)
5 - 1 min. rest
*push up, single arm row, single arm row, squat clean thruster
Your score will be your total number of COMPLETED man makers.
It is strongly advised that you do not do more than 45 seconds of work at each station - the idea is to have high intensity for a short amount of time. You will also need transition time.

 

Monday 06.11.2018

AMRAP 7 min of: 
35 Double-unders 
11 Thrusters 75/55 
7 Burpee Box Jumps 24/20