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Thursday 02.15.2018

BLAKE
Four rounds for time of:
• 100 foot Walking lunge with 45lb/25lb plate held overhead
• 30 Box jump, 24/20 inch box
• 20 Wallball shots, 20/14 pound ball
• 10 Handstand push-ups
30 min. time cap
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Wednesday 02.14.2018

Happy Valentine's Day - Partner WOD!
8 min. AMRAP with a Partner:
15 Partner Deadlifts (MM: 405/ FF:305/ MF:355)*
160 ' Partner D-ball Carry (MM: 150/ FF: 80/ MF:150/80)**
*2 people on the bar at the same time
** 1 person holds the ball at a time - may switch as needed
Push Jerk
6x3

Tuesday 02.13.2018

In a 15 minute window:
Run 1 mile
With the remaining time, find a 1 rep max squat clean
Your score is your heaviest lift.

Monday 02.12.2018

15-12-9 for time:
Clean and jerk (135/95)
Chest to bar pull ups

Courtesy of CrossFit Linchpin

Friday 02.09.2018

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

Thursday 02.08.2018

Megan

21-15-9 reps for time of:
Burpees
KB Swings (53/35)
Double-Unders

A) Deadlift 5x5

 

B) 6 Rounds:

30 seconds max reps Ring Pull-ups

30 seconds max reps Push-ups

1 minute rest

Tuesday 02.06.2018

For time:
12 Power Cleans (185/135)
12 Front Squats (185/135)
12 Push Jerks (185/135)
Rest 3:00
9 Power Cleans (225/155)
9 Front Squats (225/155)
9 Push Jerks (225/155)
Rest 3:00
6 Power Cleans (245/165)
6 Front Squats (245/165)
6 Push Jerks (245/165)
Courtesy of Ben Bergeron

Monday 02.05.2018

Happy birthday Hoshida!

 

Pick 1 part, 2 parts or all of the Mash. 

21-15-9
Calories, assault bike
Thrusters (95/65)

rest 5 Min. 

10 min AMRAP
200 m run
100 m d-ball carry 100/70
5 d-ball cleans

Rest 5 Min.

2 rounds for time:
1 mile run
10 rope climbs

 

Courtesy of CrossFit Linchpin

Thursday February 1st

Six rounds of:
•Carry 50 pound sandbag 400 meters
•115/80 pound Push press, 12 reps
•12 Box jumps, 24 inch box
•95/65 pound Sumo deadlift high-pull, 12 reps

35 min time cap

Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards.