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Friday 05.04.2018

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

Thursday 05.03.2018

Cindy
AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

Wednesday 05.02.2018

8 min. Clean EMOM
1 Power clean
1 Hang power clean
1 Front squat
(Use 70% of your 1RM power clean)
8 min. Press EMOM
1 Strict press
1 Push press
1 Split Jerk
(Use 70% of you 1RM Strict press)
DRG Challenge #26:
 Carry 3/4's of your body weight to end of alley and back. NO REST

Tuesday 05.01.2018

15 min AMRAP
20 American Kettlebell swings (53/35)
20 Box Jumps (24"/ 20")
20 Toes to bar

Monday 04.30.2018

3 Rounds for time of: 
400m Run 
10 Squat Snatch, 135/95

SugarWOD Feed

Thursday 04.26.2018

Diane
21-15-9 reps for time of:
• Deadlift 225/155#  
• HSPU

Wednesday 04.25.2018

5x5 Bench Press

Super set with 10 pendlay rows (45/35)


Sprints

Gate and back 5 times with 2 min recovery
(watch out for each other on the turn - stay to the right)


Tuesday 04.24.2018

Happy Birthday Nick, Demetri and Sandy!
3 Rounds for time:
27 Double kettle bell overhead walking lunge* (35/25)
33 GHD Situps
35 Double Unders
*Done with one kettlebell per hand locked out overhead. 27 total lunges each round

Monday 04.23.2018

7 Rounds for time of: 
10 Thrusters, 75/55 
10 Pull-ups 
Courtesy of CrossFit Linchpin

 

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