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Friday 04.20.2018

Fri-yay! Rest or make up a WOD you missed this week. 

Friday 04.20.2018

Fri-yay! Rest or make up a WOD you missed this week. 

Thursday 04.19.2018

Elizabeth

21-15-9 reps for time of:

• Clean 135/95#

• Ring dips

 

*Elizabeth is done with squat cleans*

Wednesday 04.18.2018

Death by power snatch (135/95)

 

5 min AMRAP

25 Russian kettlebell swings (70/53)

50 double unders

Tuesday 04.17.2018

Sprint day!

10x100 meter sprints 

 

1 - 60%

2 - 70%

3 - 80%

4 - 90%

(Use this as a guideline to ramp up intensity)

Monday 04.16.2018

Linchpin Test 3 

3 Rounds: 
21 Wallballs 20/14 
14 Handtsand Push-ups 
7 Deadlifts 315/205

 

Courtesy of CrossFit Linchpin 

Thursday 04.12.2018

ALEXANDER
5 rounds for time of:
• 31 back squats, 135/95 lb.
• 12 power cleans, 185/125 lb.
30 min. time cap
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Wednesday 04.11.2018

10 min. EMOM
3 Push press @ 80% 1RM
Max rep strict pull ups
Your score is your total number of pull ups
Reverse Tabata L-sits (10 seconds work, 20 seconds rest)
Scaling options:
Tuck sit
1 Leg at a time
2 feet out with target under calves

Tuesday 04.11.2018

3 Rounds for time:
20 Calorie Row
20 AbMat Sit-ups
20 Alternating Dumbbell Snatches (50#/35#)
20 Thrusters (45#/35#)
Rest 2 Minutes

Monday 04.09.2018

4 Rounds for time of: 
20 Air Squats 
15 Push-ups, Hand-release 
10 Ring Dips 
5 Squat Cleans, 185/135 
Courtesy of CrossFit Linchpin
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