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Friday 09.22.2017

REST or make up a wod you missed this week. 

Thursday 09.21.2017

21-15-9-9-15-21 reps for time of:
Deadlifts (225/155)
Burpees

Wednesday 09.20.2017

Snatch Press:
5-5-3-3-1-1-1

Overhead Squat
5-5-5

 

Tuesday 09.19.2017

Happy Birthday AJ!

 

10 Minute AMRAP with a Partner:
9 Rope climbs
19 Power Snatches (95/65)
31 Abmat Situps
Teams may split up movements however they like. Must tag partner in.

 

Monday 09.18.2017

2 Rounds for time: 
18 Calories, Assault Bike 
15 Toes-to-bar 
12 Thrusters, 115/80 
9 Chest-to-bar Pull-ups
 
Courtesy of CrossFit Linchpin

Join us this Saturday to help raise money and awareness for Autism. T-shirts are $35. It costs nothing to do the workout and Give 5 minutes to support the Cause. Saturday's class will invove a 5 min AMRAP called Luke. If you participated last year, can you beat your score?

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Sunday 09.17.2017

Power lifting with Jay:

Backsquat

Deadlift

Bench Press

Saturday 09.16.2017

Death

Friday 09.15.2017

REST or make up a WOD you missed this week.

Thursday 09.14.2017

10 rounds for time of:
•30 double-unders
•15 pull-ups
•30 squats
•100-m sprint
Rest 2 minutes

 

*4 min time cap per round*

Wednesday 09.13.2017

Push Jerk
5x3

Front Squat
5x3