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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

Friday 06.07.2018

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

Thursday 06.07.2018

Three Wise Men
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)

After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps.

The workout was originally posted on threewisementribute.org, which has since joined Headstrong, "a national organization that provides post-9/11 veterans with cost-free, stigma-free and bureaucracy-free mental health care."

Wednesday 06.06.2018

Core Work: Tabata leg raises

Gymnastic Work: Accumulate 3 min. hang from the pull up bars

Stregth: 5x5 Front Pause Squat*
*Must come to a complete stop at the bottom of your squat - no bouncing up

Monday 06.04.2018

12-9-6 Reps for time of:
Bar Muscle-ups
Push Jerk, 185/135
Courtesy of CrossFit Linchpin