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Monday 05.01.2017

A) Sprints 10x100m
Rest 1 min in between sets
B) Class divides into 2 teams for a sled push relay
Athlete 1 pushes sled down alley and back, tapping in the next athlete once they return to the start, until all athletes have pushed the sled down and back. 
The fastest relay team wins! 
(Bonus points to teams with cool names)

Friday 04.28.2017

REST or make up a WOD you missed this week.

Thursday 04.27.2017

"Bradley"

 

10 rounds for time of:
• Sprint 100 meters
• 10 Pull-ups
• Sprint 100 meters
• 10 Burpees
• Rest 30 seconds

30 MIN. Time Cap

 

U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

 

Wednesday 04.26.2017

Find 1 RM Squat Clean

These reps and percentages are just suggestions to get you warmed up. Weight increment, especially when heavy, should be gradual.

 

Squat Clean for load:
 #1: 8 reps @ 0%
 #2: 5 reps @ 20%
 #3: 5 reps @ 40%
 #4: 3 reps @ 60%
 #5: 2 reps @ 80%
 #6: 1 reps @ 100%

 

Tuesday 04.25.2017

A) For time:
21-15-9
Walking Lunges (each leg)
Deadlifts (225/155)
Wall balls (20/14)
B) Max rope climbs in 5 minutes

Monday 04.24.2017

3 Rounds for time of: 
50 Double-unders 
10 Overhead Squats 135/95
*courtesy of CrossFit Linchpin
Bonus abs if time permits:
4 rounds:
30 seconds plank
30 seconds super man hold
30 seconds bicycles
30 seconds rest

Friday 04.21.2017

REST or make up a WOD you missed this week.

Thursday 04.20.2017

5 rounds for time:
• 20 pull-up
• 30 push-ups
• 40 sit-ups
• 50 squats
Rest 3 minutes between rounds.
35 minute time cap 
Athletes will time their own 3 minute rest depending on when they finish a round.

Wednesday 04.19.2017

A)Front Squat for load:
 #1: 3 reps @ 65%
 #2: 3 reps @ 70%
 #3: 3 reps @ 75%
 #4: 3 reps @ 80%
 #5: 3 reps @ 83%
#6: As many front squats as possible @ 50% 1 rep max
Score is total reps in last set.

B) Death by Power Snatches
Athletes use 50% of 1RM
Score is the last full round completed plus number of reps completed in the last round.

Tuesday 04.18.2017

Happy Birthday Nick and Sean!
On 15 minute running clock
2 Rounds:
17 Deadlifts (135/95)
25 Cleans (135/95)
26 Push Jerks (135/95)
Max Bar-muscle ups with remaining time.
Score is total bar muscle ups
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