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Monday 07.23.2018

3 Rounds for Time:

100 M Farmers Carry (50/35)
15 Dumbell Thrusters (50/35)

 

Courtesy of CrossFit Linchpin

Friday 07.20.2018

REST or make up a WOD you missed this week.

Thursday 07.19.2018

Scooter
On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
• 30 double-unders
• 15 pull-ups
• 15 push-ups
• 100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift
For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you're performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.
Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many other family and friends. He is preceded in death by his mother, Alice.

Wednesday 07.18.2018

A) Hang Power Snatch
5x3

B) 3 Rounds for time:
10 Deadlifts (225/155)
10 Kettlebell Snatches (53/35)

Tuesday 07.17.2018

Happy Birthday Regis and Ryan!

 

A) 10 min. AMRAP
27 ft. x2 Handstand Walk*
7 Ring Muscle ups
16 Burpees
*54 feet. Every 3 ft. = 1 rep, scale with 4 wall walks or handstand on wall and do 30 shoulder taps (total)
B) Find your 1RM thruster

 

Monday 07.16.2018

3 Rounds for time of: 
50 Ft. Front Rack Lunge, 155/105 
10 Hang Squat Cleans, 155/105 
Courtesy of CrossFit Linchpin

Friday 07.13.2018

REST or make up a WOD you missed this week.

Thursday 07.12.2018

Happy Birthday Marc and Ian!

 

7 Rounds With a Partner For Time:
120 ft Farmers Carry (53/35)*
31 Partner Sit ups w/ slam ball (20/15)**
36 Double Unders each
Each team must complete 10 team tire flips at any time (Big tire = RX)
Each team must also complete 6 DBall Cleans at any time (150/100)
*You may walk together and hand off the weights as needed
**Face each other and toss the slam ball to each other when you sit up

 

Wednesday 07.11.2018

4 Rounds for time:
10 Push Jerks 115/85
15 Pull-ups
20 Deadlifts 115/85

Tuesday 07.10.2018

A) Pendlay Row 4x5

B) Front Squat 10-7-5-3

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