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Tuesday 10.10.2017

For Time:
800 meter Run
700 meter Row
60 American Kettlebell Swings  (53/35)
50 Wallball Shots (20/14)
40 Pull-ups
30 Burpees
20 Overhead Squats  (155/105)

Monday 10.09.2017

"SQT"
Three round for time:
10 Ground-to-overhead (95/65)
200 Yard Shuttle Sprint (50x4)

Friday 10.06.2017

REST or make up a WOD you missed this week.

Thursday 10.05.2017

Klepto
Four rounds of: 
•27 Box jumps (24"/20")
•20 Burpees
•11 Squat cleans, (145/105)
25 min time cap
U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

Wednesday 10.04.2017

Overhead Squat
7x3

Go up in weight each set. (That last set better be heavy!)

Super-set with overhead walk using the earthquake bar (fat, grey PVC). Use a challenging but doable weight. Walk the length of the warmup wall and back in between sets.

then

100 abmat sit-ups for time

Tuesday 10.03.2017

10 rounds for time of:
30 double unders 
30 kb swings 1.5p/1p

10 rounds for time of:30 double unders 30 kb swings 1.5p/1p

Monday 10.02.2017

5 Rounds for time of: 
20 Medball cleans, 20/14 
10 Shoulder Press, 95/65 
2 Rope Climb, 15 ft.

 

Courtesy of CrossFit Linchpin

Sunday 10.01.2017

Front Pause Squat
5x5
Superset with 30 Abmat situps

Deadlift
5x5
Superset with 30 Leg raises

Strict Press
5x5
Superset with 1 min Plank hold

 

Saturday 09.30.2017

Alexander
5 rounds for time of:
• 31 back squats, 135/95 lb.
• 12 power cleans, 185/125 lb.

Friday 09.29.2017

REST or make up a WOD you missed this week.