Saturday 1.6.18

Partner WOD

9am and 11am

teams of 3
24 min EMOM (6 rounds)
min 1: 1 round of “Cindy” (5 pull-ups, 10 push-ups, 15 air squats)
min 2: 10 hang power snatches 95/65
min 3: max calorie row
min 4: rest

Each athlete will cycle through the 6 rounds (24 stations) of the workout. Teammate 2 starts 1 minute behind Teammate 1. Teammate 3 starts 2 minutes behind Teammate 1. Score is team total calories on the rower. On the first two stations, athletes will rest the remainder of the minute after the work is completed before beginning the next station. Weight on the snatch barbell should be something that athletes will complete unbroken on every round. It is ok if there are multiple barbells for teams with athletes using different weights.

Benchmark WOD

10am

“Linchpin Test 1”

for time
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run
then
21-15-9
thrusters 75/55
pull-ups
then
400m run

This is WOD #1 of CrossFit Linchpin’s 12 Tests, aka, the Linchpin Dirty Dozen, “created by Pat Sherwood as a way for athletes and coaches to measure progress and expose weaknesses.”

Wednesday 7.26.17

New Class! Check out our new CrossFit Skills class at 7pm every Wednesday night! Learn some new skills, improve the ones you have, have fun and get ready to crush that next workout!

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

deadlifts

7 x 5 @ 80%

WOD

in teams of 2
partners alternate rounds to complete 10 total rounds
6 hang power snatches  RX 75/55 FB 95/65
150m suicide sprint

Tuesday 3.7.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

10 min EMOM

power snatch + hang power snatch + hang squat snatch

(add weight every 2 minutes working up to heavy for you, plan your weights out before you start)

WOD

3 rounds

400m run
12 DB thrusters @ 40% BW

Tuesday 2.21.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH/SKILL

snatch warmup and review

WOD

7 min AMRAP

7 toes-to-bar
7 power snatch 75/55

rest 3 min

7 min AMRAP

7 box jump overs 24/20
7 hang power snatch 75/55

rest 3 min

7 min AMRAP

7 push-ups
7 hang (squat) snatch 75/55

Tuesday 1.24.17

MOBILITY

improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

super frog with bumper plate 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

10 min EMOM

power snatch + hang power snatch + OH squat

(perform this triplet each min)

2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%, 2 @ 80% (% of OH squat 1RM)

WOD

CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below
3 clean and jerk 135/95
3 toes-to-bar
6 clean and jerk 135/95 lbs
6 toes-to-bar
9 clean and jerk 135/95
9 toes-to-bar
12 clean and jerk 135/95
12 toes-to-bar
15 clean and jerk 135/95
15 toes-to-bar
18 clean and jerk 135/95
18 toes-to-bar…
*This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

The details…http://games.crossfit.com/workouts/the-open/2013#tabs-4

Wednesday 12.14.16

Related image

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side
https://www.youtube.com/watch?v=qOY3TIBSaMM
PNF your prime hip movers 2 min each side
https://www.youtube.com/watch?v=HlA8jf6xy68

WOD

“FATAL 40”

for time
40 wall balls 20/14
40 hang power snatch 95/65
40 pull-ups
40 deadlifts 95/65
40 push-ups
40 box jumps 24/20
40 toes-to-bar
40 air squats
40 hang power clean 95/65
40 double-unders
40 abmat sit-ups
40 burpees
(100m run after completing each movement.)

Friday 10.7.16

Image result for friday deadlifts meme

MOBILITY

better hip positioning for deadlifting 2 min each side (starts at 2:45 in video)
https://www.youtube.com/watch?v=HomJymq0VZE
thoracic extension with double lax balls (starts at 1:20 in video) 2 min
https://www.youtube.com/watch?v=_713h6iug30

STRENGTH

5 rounds
7 deadlifts @ 75%

WOD

4 rounds
10 hang power snatch RX 95/65 FB 115/75
20 box jump overs 24/20