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Mobility WOD


Monday 03.12.2018

Pick 1 AMRAP from the Mash!

Partner Monster Mash 


Amrap 20 minutes of: 

2 Ring Muscle-ups 

4 Handstand Push-ups 

8 Kettlebell Swings 70/53 


Amrap 15 minutes of: 

15 Wall Ball Shots, 20/14 

15 Power Snatch, 75/55 


Amrap 10 minutes of: 

50 Double-unders 

5 Burpees, bar-facing 

5 Deadlifts, 315/205 


*Rest 5 minutes between workouts.


*This is performed as a two-person team. One person does a round of Nate and then the other person does a round of Nate. They work in this fashion until the 20 minute amrap is over. They continue working in this fashion for the 15-minute and 10-minute amrap as well.


Courtesy of CrossFit Linchpin 

Friday 03.09.2018


CrossFit Open WOD 18.3
2 rounds for time of:
•100 double-unders
•20 overhead squats (115/80)
•100 double-unders
•12 ring muscle-ups
•100 double-unders
•20 dumbbell snatches (53/35)
•100 double-unders
•12 bar muscle-ups
Time cap: 14 minutes
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
View full movement standards and scaling options here.


Thursday 03.08.2018

REST or Make up Day or do the CrossFit Open WOD if you have to (keep in mind 18.3 will be programmed tomorrow).

We are still having normal class times!

Wednesday 03.07.2018

1 min. at each station, for 3 rounds:
Max rep Box jumps
Max rep Knees to elbows
Max rep Deadlifts (225/155)
1 min rest.

Keep running count of reps as your score.

Tuesday 03.06.2018

Strict Press 5x3


DRG Challenge #21
Push the sled the length of alley with 1.9 X your body weight

Monday 03.05.2018

Part 3 Monster Mash

4 Rounds for time of: 
15/12 Calories, Assault Bike 
15 Russian Kettlebell Swings, 70/53 
15m Handstand Walk
Courtesy of CrossFit Linchpin

Friday 03.02.2018

CrossFit Open 18.2:


1-2-3-4-5-6-7-8-9-10 reps for time of:
•Dumbbell squats
•Bar-facing burpees
Men use 50-lb. dumbbells
Women use 35-lb. dumbbells
Men use 35-lb. dumbbells,
stepping burpees allowed
Women use 20-lb. dumbbells,
stepping burpees allowed
Time cap: 12 minutes to complete 18.2 and 18.2a


Thursday 03.01.2018

REST or Make up Day or do the CrossFit Open WOD.
We are still having normal class times!

Wednesday 02.28.2018

All for time:
BUY IN: 30 Wallballs (20/14)
3 Rounds:
15 Squat Clean and Jerk (135/95)
15 Bar Facing Burpees
15 Chest to Bar pull ups
BUY OUT: 30 Wallballs (20/14)

*20min Cap*

Tuesday 02.27.2018

A) Hang Squat Snatch 5x3

B) Dumbbell Bench Press 4x15

C) Ring Pushups 3x10

D) Accumulate 3 min plank hold