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Wednesday 04.25.2018

5x5 Bench Press

Super set with 10 pendlay rows (45/35)


Sprints

Gate and back 5 times with 2 min recovery
(watch out for each other on the turn - stay to the right)


Tuesday 04.24.2018

Happy Birthday Nick, Demetri and Sandy!
3 Rounds for time:
27 Double kettle bell overhead walking lunge* (35/25)
33 GHD Situps
35 Double Unders
*Done with one kettlebell per hand locked out overhead. 27 total lunges each round

Monday 04.23.2018

7 Rounds for time of: 
10 Thrusters, 75/55 
10 Pull-ups 
Courtesy of CrossFit Linchpin

 

Friday 04.20.2018

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

Friday 04.20.2018

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

Thursday 04.19.2018

Elizabeth

21-15-9 reps for time of:

• Clean 135/95#

• Ring dips

 

*Elizabeth is done with squat cleans*

Wednesday 04.18.2018

Death by power snatch (135/95)

 

5 min AMRAP

25 Russian kettlebell swings (70/53)

50 double unders

Tuesday 04.17.2018

Sprint day!

10x100 meter sprints 

 

1 - 60%

2 - 70%

3 - 80%

4 - 90%

(Use this as a guideline to ramp up intensity)

Monday 04.16.2018

Linchpin Test 3 

3 Rounds: 
21 Wallballs 20/14 
14 Handtsand Push-ups 
7 Deadlifts 315/205

 

Courtesy of CrossFit Linchpin 

Thursday 04.12.2018

ALEXANDER
5 rounds for time of:
• 31 back squats, 135/95 lb.
• 12 power cleans, 185/125 lb.
30 min. time cap
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.