9 / 1 / 2018

***In observance of Labor Day we have 1 class only on Monday (the 4th) at 9am. ***

Every :30 for as long as possible
8 Wall Ball Shots 20/14
8 K Bell Swings 1.5/1

Alternate the two movements every :30.

8 / 31 / 2018

***In observance of Labor Day we have 1 class only on Monday (the 4th) at 9am. ***

2 Person Team
8 Rounds

Row 250m
2 Rope Climbs
12 Hang Power Cleans (115/75)

Alternate Rounds

8 / 30 / 2018

E2MOM for 10 min
Hang Power Snatch x 2
Heavier than 8/15/18

14 Min Amrap
5 T2B or GHD’s
8 K Bell Snatch (50/35)
5 Pullups
8 Box Jumps (20″)

8 / 29 / 2018

Accumulate
2 Mins in the L-Sit Position

15 min EMOM
5 Deadlifts (165/115)
5 Burpees

8 / 28 / 2018

7 min EMOM
Back Squat x 2 @75%

21-18-15-12-9
Goblet Squat (1.5/1)
GSPU
Situp
Run 200m after each round

20 Min Cap

8 / 27 / 2018

2 Person Team
20 Min Clock

30 Clean and Jerks
Work/Rest 1:1

Men – 115, 135, 155, 185, 205, 225
Ladies – 75, 85, 95, 115, 135, 145

Partners will share 30 Reps at each weight however they choose. Once 30 are complete they will rest the time it took to finish the previous 30 reps before continuing .

8 / 25 / 2018

For Time
Row 1000m
Rest 3 Mins
Run 1 Mile
Rest 3 Mins
“Fran”

35 Min Cap

The row and the run are interchangeable for equipment purposes.

8 / 24 / 2018

E2MOM for 10 min
Bench Press x 3

14 Min Amrap
10 D Bell Hang Clean & Jerk (50/35)
10 Burpee Box Jump Overs (24/20)

8 / 23 / 2018

4 Rounds
100 Double Unders
20 Deadlifts (165/115)
6 Bar Muscle Ups

20 Min Cap

8 / 22 / 2018

Accumulate 2 Mins each in:
L-Sit and “Catch” position in rings.

7 Rounds
5 Power Snatch (115/75)
1 Round of “Cindy”

Courtesy of CrossFit Linchpin

20 Min Cap