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Thursday 07.19.2018

Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Wednesday 07.18.2018

A) Hang Power Snatch
5x3

B) 3 Rounds for time:
10 Deadlifts (225/155)
10 Kettlebell Snatches (53/35)

Tuesday 07.17.2018

Happy Birthday Regis and Ryan!

 

A) 10 min. AMRAP
27 ft. x2 Handstand Walk*
7 Ring Muscle ups
16 Burpees
*54 feet. Every 3 ft. = 1 rep, scale with 4 wall walks or handstand on wall and do 30 shoulder taps (total)
B) Find your 1RM thruster

 

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

DG
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.