Sunday 160131

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160130

6 Rounds For Time:
7 Thrusters (135/95)
10 Chest To Bar Pull-ups
100 Meter Shuttle Run (20 meter)
Rest 1 minute

Friday 160129

Barbell Complex
Seven rounds for loads of:
2 Dead-Lifts
2 Squat Cleans
2 Front Squats
2 Shoulder Presses
2 Push Press
2 Push Jerks
2 Back Squats
2 Overhead Squats
Rest 2 minutes between rounds.
Do not rest the barbell on the ground. If you rest the barbell on the ground then there is a 200 meter run penalty that must be completed before resuming. Try to increase the load on each round.

Thursday 160128

Gymnastics:
Three Rounds:
30 seconds Scapular Push-ups
30 seconds Handstand Hold Against Wall (facing wall)
30 seconds Hollow Holds
WOD:
7 Rounds For Time:
7 Dead-lifts (225/155)
7 Toes To Bar
7 Burpees

Wednesday 160127

For Time:
Row 500 Meters
21 Push Press (95/65)
50 Double-unders
Row 500 Meters
15 Push Press (95/65)
50 Double-unders
Row 500 Meters
9 Push Press (95/65)
50 Double-unders

Tuesday 160126

Strength:
Every Minute On The Minute For 10 Minutes:
7 Strict Weighted Pull-ups*
*Pick weight, but make it challenging
WOD:
21-15-9-9-15-21 rep rounds
Russian KB Swings (55/35)
Kettlebell Push-up

Monday 160125

Strength:
Dead-lift
5 x 5 reps @ 73% of 1RM
WOD:
21-18-15-12-9-6-3 rep rounds for time:
Dead-lift (135/95)
AbMat Sit-ups

Sunday 160124

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160123

4 Person Tag team:
5 Rounds For Time And Max Reps
Run 400 meters (timer)
Max Rep Burpee Box Jump(24"/20")
Max Rep Wall Balls (20/14)
Rest

Friday 160122

Strength:
15 minutes to establish a 1 RM Close Grip Bench Press
WOD:
For Time:
10-9-8-7-6-5-4-3-2-1
Close Grip Bench Press @ 70% of 1RM
1-2-3-4-5-6-7-8-9-10
Strict Pull-up

Thursday 160121

Strength:
Front Squat
5 reps @ 75%
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
WOD:
Complete 2 rounds for max reps at each station:
1 minute Dumbbell Ground to Overhead (pick weight)
1 minute Air Squats
1 minute AbMat Sit-ups
1 minute Burpees
Rest 1 minute
*Score is total reps per round

Wednesday 160120

4 Rounds For Time
Row 250 Meters
20 Kettlebell Swings (55/35)
5 Ring Muscle Ups

Tuesday 160119

Strength:
15 minutes to establish a 1 RM Snatch
WOD:
21-15-9 Rep Rounds For Time:
Dead-lift (225/155)
Box Jump (24"/20")
Strict Handstand Push-up

Monday 160118

Strength:
15 minutes to establish a 1 RM Clean & Jerk
WOD:
Complete as many rounds and reps in 7 minutes as possible:
2 Power Cleans (155/105)
2 Lateral Over Bar Burpees
4 Power Cleans (155/105)
4 Lateral Over Bar Burpees
6 Power Cleans (155/105)
6 Lateral Over Bar Burpees
8 Power Cleans (155/105)
8 Lateral Over Bar Burpees
10 Power Cleans (155/105)
10 Lateral Over Bar Burpees
Continue to add 2 reps to each exercise on each successive round until time expires.

Sunday 160117

Olympic Weightlifting. Make up a missed WOD. Mobility. Work on skilla.

Saturday 160116

From CrossFit Linchpin
For time:
25 Box Jumps (24"/20")
50 Pull-ups
75 Abmat Sit-ups
100 Double-unders
1.5 Mile run
100 Double-unders
75 Abmat Sit-ups
50 Pull-ups
25 Box Jumps (24"/20")

Friday 160115

Snatch
5 reps @50%
Clean & Jerk
5 reps @50%
WOD:
Seven minutes:
Row 1,000 meters
Max Rep Thrusters (95/65)

Thursday 160114

Clean & Jerk
1 rep @60%x1
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Complete as many reps as possible in 12 minutes
1 minute Max Rep Double-unders
1 minute Schwinn AirDyne, Max Calories
1 minute Max Rep Hang Power Cleans (135/95)

Wednesday 160113

Snatch
1 rep@ 60%
1 rep @65%
1 rep @70%
3 reps @60%
WOD:
Three Rounds For Time
Row, 15/12 Calories
15 Kettlebell Swings (55/35)
7 L-Hang Pull-ups

Tuesday 160112

Front Squat
3 reps @70%x3
2 reps @75%
1 rep @80%
WOD:
Complete as many rounds in 15 minutes as possible
10 Sumo Dead-lift High Pull (95/65)
20 Wall Balls (20/14)
30 Double-unders

Monday 160111

Snatch
1 rep @70%
1 rep @75%x1
2 reps @80%
Clean & Jerk
1 rep @70%
1 rep @75%
2 reps @80%
Auxiliary work:
3 rounds of
20 Hip Extensions
30 Sit-ups

Sunday 160110

Olympic Lifting. Make up a missed WOD. Mobility. Work on skills.

Saturday 160109

Strength:
Back Squat
2 x 3 reps @85%
WOD:
5 rounds for time of:
Row 250 meters
25 Thrusters (45/33)
15 Toes To Bar

Friday 160108

Strength:
Clean & Jerk
2 reps @75%
2 reps @80%
3 reps @85%
Clean Pull
2 x 3 reps @90%
WOD:
30-20-10 rep rounds for time:
Single Arm Full DB Snatch (alternating)
Box Jumps (24/20)

Thursday 160107

Strength:
Snatch Balance
3 reps @80%
WOD:
For Time:
100 Burpee Pull-ups

Wednesday 160106

Strength:
Power Snatch
2 x 5 reps @70%
Power Clean & Jerk
2 x 5 reps @70%
WOD:
Complete as many rounds in 12 minutes as possible:
Run 200 Meters
15 Dead-lifts (225/155)

Tuesday 160105

Front Squat
2 reps @80%
1 rep @85%
1 rep @90%
WOD:
Three Rounds For Time:
30 Wall Balls (20lb/14lb)
15 Ring Dips
30 Double-unders

Monday 160104

Strength:
Snatch
2 reps @75%
2 reps @80%
3 x 1 rep @85%
Snatch Pull
2 x 3 reps @90%
WOD:
Complete as many rounds in 12 minutes as possible
Row, 20 Calories
20 Push-ups

Sunday 160103

Olympic Lifting. Make up a missed WOD. Mobility. Work On Skills.

Saturday 160102

Clean & Jerk
75% x 3+1
80% x 2+1
1 rep @ 85%, 90%, 95%
Clean Pull
3 x 3 reps @95%
Back Squat
5 reps @80%, 85%, 80%

Friday 160101

New Year's Day. We Are Closed.