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Monday 07.09.2018

For time: 

50 Push-ups, Hand Release 

50 Thrusters, 65/45 

 

Courtesy of CrossFit Linchpin

Thursday 07.05.2018

DG
Complete as many rounds as possible in 10 minutes of:
• 8 Toes to bar
• 8 Dumbbell thrusters (35/25)
•12 Dumbbell walking lunge  (35/25)
U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett.

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.

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