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Wednesday 11.01.2017

Front Squats:

3-3-3-3-3

Tuesday 10.31.2017

Happy Halloween!

Partner WOD! (teams of 2)
You are encouraged to wear your costume
20 minute AMRAP:
30 Slam balls (20/15)
30 Thrusters (20/15)
30 Abmat situp w/ slam ball (20/15)
400 M run w/ slam ball (20/15)*
*partners run at same time - one person holds the ball at a time
All movements done with a pumpkin (aka slam ball)
1 person works at a time and maybe divide reps however. Must complete one movement before moving on.

Monday 10.30.2017

3 Rounds for time:
30 Dumbbell deadlifts (50/30)
20 Box jumps (24"/20")
10 Burpees
50 Meter farmer's carry
12 MIN TIME CAP

Monday 10.23.2017

3 Rounds for time of:

 

5 Ring Muscle-ups

10 Squat Cleans 135/95

20 box jumps 24"/20"

 

Courtesy of Crossfit Linchpin

Sunday 10.22.2017

Bench Press 8x3 @ 65% 1RM
SS with 5 single arm dumbell rows

Front squat 8x3 @ 65% 1RM
SS with 10 Goodmornings

Sumo Deadlift 8x3 @ 65% 1RM
SS with 5 strict pullups

Saturday 10.21.2017

4 Rounds for time:

30 deadlifts (185/125)
20 hang squat snatches (95/65)
10 bar muscle-ups

 

Friday 10.20.2017

REST or make up a WOD you missed this week.

Thursday 10.19.2017

Paul
Five rounds of: 
•50 Double unders
•35 Knees to elbows
•185/125 pound Overhead walk, 20 yards
Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

Wednesday 10.18.2017

Find your 1 Rep Max Squat Snatch

Tuesday 10.17.2017

15 Minute AMRAP
10 Pullups
10 Wallballs (20/14)
10 Abmat Situps
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