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Thursday 09.28.2017

2016 Team Series: Event 3 (Modified)
With a partner:
Max calories rowed in 5 minutes
Max push presses in 5 minutes (115 / 80 lb.)
In the first 5-minute interval, sharing one rower, athletes accumulate as many calories as possible and may trade off by tagging each other in. Same structure for the push presses.

Wednesday 09.27.2017

Bench Press
10x3

superset with 30 second superman hold

Tuesday 09.26.2017

10 Min. EMOM:
5 Thrusters (135/95)
3 Ring muscle ups

Monday 09.25.2017

3 Rounds for time of: 
50 Double-unders 
10 Clean & Jerks, 135/95 

*rest 5 min*

9-6-3 reps of: 

Squat Snatch, 155/105 
Burpee Box Jump Over, 30"/24"

 

courtesy of CrossFit Linchpin

Friday 09.22.2017

REST or make up a wod you missed this week. 

Thursday 09.21.2017

21-15-9-9-15-21 reps for time of:
Deadlifts (225/155)
Burpees

Wednesday 09.20.2017

Snatch Press:
5-5-3-3-1-1-1

Overhead Squat
5-5-5

 

Tuesday 09.19.2017

Happy Birthday AJ!

 

10 Minute AMRAP with a Partner:
9 Rope climbs
19 Power Snatches (95/65)
31 Abmat Situps
Teams may split up movements however they like. Must tag partner in.

 

Monday 09.18.2017

2 Rounds for time: 
18 Calories, Assault Bike 
15 Toes-to-bar 
12 Thrusters, 115/80 
9 Chest-to-bar Pull-ups
 
Courtesy of CrossFit Linchpin

Join us this Saturday to help raise money and awareness for Autism. T-shirts are $35. It costs nothing to do the workout and Give 5 minutes to support the Cause. Saturday's class will invove a 5 min AMRAP called Luke. If you participated last year, can you beat your score?

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Sunday 09.17.2017

Power lifting with Jay:

Backsquat

Deadlift

Bench Press