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Wednesday 07.04.2018

The gym is closed today. Have a happy and safe 4th of July!

Tuesday 07.03.2018

A) Find your 1 RM weighted pull up

B) Overhead Squat
5-5-3-3-2-2-1-1

Monday 07.02.2018

AMRAP 5 minutes of: 
5 Burpees 
5 Ring Muscle-ups 
Courtesy of CrossFit Linchipin

Friday 06.29.2018

REST or make up a WOD that you missed this week.

Thursday 06.28.2018

Baseline

 

For time:
• Row 500m
• 40 Air Squats
• 30 Sit-ups
• 20 Push-ups
• 10 Pull-ups
11 minute time cap

 

Wednesday 06.27.2018

Find your 1 rep max Deadlift

Tuesday 06.26.2018

4 Rounds for time:

50 Double unders

15 Power Cleans (135/95)

25 Wall balls (20/14)

Monday 06.35.2018

For time: 

400m run 

20 Burpees 

400m run 

19 Burpees 

400m Run 

18 Burpees 

etc, etc, etc, until... 

400m run 

1 Burpee 

 

*Time cap is 40 minutes. 

*If you have a weight vest, 20/14, wear it.

Friday 06.22.2018

Rest or make up a WOD you missed this week. Or do Beau’s birthday WOD!
Beau knows 25!
For time, all done at your body weight:
25 deadlifts 
25 power cleans
25 front squats
25 jerks
25 back squats
*25 double-unders between each movement.  You may break up rep scheme as necessary/desired but any time you change movements, you must first complete 25 double-unders.

25 minute cap

Thursday 06.21.2018

Nate Turns 30!

6 Rounds For Time:
24 Ring Rows
19 Push ups
8 Calories on assault bike
8 Calories rower
30 Abmat sit ups
30 min cap

 

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