8 / 31 / 2019

For Time
Run 2 Miles
Bike 3 Miles
Row 3 Miles

Partition any way.

8 / 30 / 2019

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

Courtesy of CrossFit Linchpin

20 Min Cap

Retest from 8/22/19

8 / 29 / 2019

3 Person Team
3 Rounds

50 Double Unders
12 Box Step Overs 1.5/1’s (20in)
15 Ball Slams

When each teammate has completed each movement one time that = 1 Round.

Once all 3 Rounds are complete each team will finish with 6 Box Pushes with 5/4 Plates.

30 Min Cap

8 / 28 / 2019

Weightvest Wednesday
E3MOM 30 min

Run 100m
4 Power Cleans 115/85
5 Front Squats 115/85
6 Burpee Over Bar

Retest from 8/13/18

8 / 27 / 2019

E2MOM 10 min
1 Snatch Pull
1 Power Snatch
1 Hang Power Snatch
80%

3 Rounds
20 Situps
100M D Bell Farmers Walk 50/35
20 Situps
20 D Bell Push Press 50/35

20 Min Cap

8 / 26 / 2019

E2MOM 10 min
Back Squat x 3 @ 80%

3 Rounds
25 Wall Balls
20 Box Jumps 20″
15 Deadlifts 155/105

20 Min Cap

8 / 24 / 2019

Every 5 Mins – 6 Rounds
Alternate between the following:

1
Row 500m
Run 400m

2
20 Echo Cals
10 Power Snatch 135/95

8 / 23 / 2019

WOD Prep
Extended Mobility and Strategy

“Fran”
21-15-9

Thrusters 95/65
Pullups

8 Min Cap

8 / 22 / 2019

E2MOM 10 min
1 Power Clean
1 Hang Power Clean
1 Hang Squat Clean
1 Jerk
80%

2 Person Team
For Time

100 Box Jumps Overs 24/20
100 K Bell Swings 1.5/1
100 T2B or GHD’s
100 Deadlifts 135/95
100 Pushups

WOD details will be provided prior start.

8 / 21 / 2019

3 Rounds
Run 400M
20 D Bell Hang Clean and Jerk 50/35
20 Burpees to 6″ Target

20 Min Cap