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Friday 05.18.2018

REST or make up a WOD you missed this week.

Thursday 05.17.2018

FRAN

21-15-9
Thrusters (95/65)
Pull-ups

Wednesday 05.16.2018

Announcement: No 6am class today, sorry guys!
Muscle Up Accessory Work:
Accumulate 1 min. in support on rings (top of ring dip)
Reverse Tabata Hollow Hold
Reverse Tabata Hollow Rock
Strength:
Bench 5x3 (increase weight each set)
Pendaly Row 5x3 (increase weight each set)

Tuesday 05.15.2018

20 min. AMRAP
50 Wall balls (20/14)
50 Abmat sit ups
50 Deadlifts (225/155)
50 Double Unders
50 Russian Kettle bell swings (70/53)

Monday 05.14.2018

5 Rounds for time of:
15 Hang Power Snatch, 75/55
10 Ring Dips
Courtesy of CrossFit Linchpin

Friday 05.11.2018

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

Thursday 05.10.2018

Maupin

 

4 rounds for time of:
• Run 800 meters
• 49 push-ups
• 49 sit-ups
• 49 squats
40 min. time cap
U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to his disappearance, Maupin served as part of the 724th Transportation Company in Bartonville, Illinois.
He is survived by his mother, Carolyn; father, Keith; a brother and sister; and many other friends and family members.

 

Wednesday 05.09.2018

10 min EMOM
1 Squat Clean
1 Hang Squat Clean
1 Hang Power Clean
2 Power Clean
Feel free to increase weight as the emom progresses.

Tuesday 05.08.2018

8 min. AMRAP

10 Hang power snatch (95/65)
12 Alternating pistols
14 Box jumps (24/20)

Monday 05.07.2018

For time:
40 Push Jerks, 135/95
Courtesy of CrossFit Linchpin