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Mobility WOD


Wednesday 09.06.2017


Happy Birthday Doron and Shaul!
For time (38 min cap)
38 strict pulls ups
38 burpees
1 min rest
38 hang power cleans (95/65)
38 sit ups
1 min rest
38 V ups
38 supermen
You may omit rest and simply add 2 min to your time.


Tuesday 09.05.2017

For Time:
40 Thrusters (95/65)
60 Overhead Squats (95/65)
80 Deadlifts (95/65)
100 Double Unders
Row 500/400 meters every four minutes (start chipper with row)
30 min time cap

Monday 09.04.2017

Happy Labor Day!

No classes today. Gym open 8am - 9pm


Thursday 08.31.2017



21-15-9 reps for time of:
• Burpees
• American KB Swings (53/35)
• Double-Unders


Wednesday 08.30.2017

Push Press for load w/ tempo descend:
 #1: 5 reps
 #2: 5 reps
 #3: 5 reps
 #4: 5 reps
 #5: 5 reps
Aim to go up in weight each round. Control the descent of the barbell from the overhead position back to the shoulders, do not just "catch" the bar. This might mean you do not go as heavy as usual.

Tuesday 08.29.2017

Happy Belated Birthday day Katie and Rina!!!
40 Lunges, Alt
22 Power Cleans (95/65)
40 Ab-mat Sit ups
22 burpee pull ups
For the burpee pull-ups, the bottom of the rep is when your chest hits the ground. The top of the rep is when your chest touches the bar. Use a bar that allows you to jump into the pull-up.

Monday 08.28.2017

3 Roudns for time:

800 M run
80 M Dball carry (150/100)
40 Air squats


Courtesy of CrossFit Linchpin

Friday 08.25.2017

REST or make up a WOD you missed this week.

Thursday 08.24.2017

Games: Tripple G Chipper


For time:
•100 pull-ups
•80 GHD sit-ups
•60 single-leg squats, alternating
•40-cal. row
•20 push presses, 100 / 70-lb. dumbbell
Please be extra mindful at scaling this WOD. This is intended to be a sub 14 min. workout. scale the number of reps and then the weight. Aim for about 3 minutes for each movement. We know that's challenging. It may be good for some of you to treat this as 5 consecutive 3 minute AMRAP style wods while I know some of you are at a level where you can tackle the whole thing. If you decide to do that, the end of class is your time cap.


Wednesday 08.23.2017

For time:
500 Meter Row
100 Double-Unders
400 Meter Run
50 Sledge Hammers, Alt.
This is a sprint!
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