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.”

Saturday 12.23.17

Related image

Wear some red and green today athletes!! Let’s get into the Christmas spirit! 

Partner WOD

9am and 11am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”. Partners alternate and perform all reps.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Benchmark WOD

10am

“12 Days of CrossFit”

Perform the movements in the pattern of “The 12 Days of Christmas”.

1 100m sprint
2 power cleans 95/65
3 ring dips
4 box jumps 24/20
5 burpees
6 T2B
7 push-ups
8 walking lunges
9 KB swings 53/35
10 pull-ups
11 front squats 95/65
12 push press 95/65

Saturday 12.9.17

Partner WOD

9am and 11am

30 min AMRAP

0:00 – 10:00
1 mile run
max clean & jerks 135/95 in time remaining
10:00 – 20:00
1 mile run
max power snatch 115/80 in time remaining
20:00 – 30:00
1 mile run
max thrusters 95/65 in time remaining

Benchmark WOD

10am

“MIAGI”

for time
50 deadlifts 135/95
50 double kettlebell swings 53s/35s
50 push-ups
50 clean-and-jerks 135/95
50 pull-ups
50 kettlebell taters 53/35
50 box jumps 24/20
50 wall walks
50 knee-to-elbows
50 double-unders

Thursday 11.30.17

MOBILITY

upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min
https://www.youtube.com/watch?v=JfHFkG9fjz4

HERO WOD

“Loredo”

6 rounds for time
24 air squats
24 push-ups
24 walking lunges
400m run

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

Saturday 11.25.17

Partner WOD

9am and 11am

AMRAP 25
teams of 2
400m run
100 double-unders
40 thrusters

round 1 – 45/35
round 2 – 75/55
round 3 – 95/65
round 4 – 115/75
round 5 – 135/95

Benchmark WOD

10am

“COFFLAND”

for time
6 minute hang hold (cumulative)
each time you drop from the bar, perform:
800m run
30 push-ups
On a running clock, athletes start the workout by free-hanging by the hands only from a pull-up bar. If athlete drops from the pull-up bar before 6 minutes, take note of the time but do not stop the clock. Once the run and push-ups are complete, resume the hang hold. Repeat until cumulative hang hold time reaches 6 minutes. Score is the total time, including the time it takes to do all runs and push-ups.

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

 

Saturday 11.11.17

Partner WOD

9am and 11am

6 rounds
every 6 min
600m run
12 deadlifts
10 hang power cleans
6 push jerks
135/95

Score is your slowest round.

Benchmark WOD

10am

“McGhee”

30 min AMRAP
5 deadlifts 275/195
13 push-ups
9 box jumps 24/20

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Saturday 10.14.17

Partner WOD

9am and 11am

for time
800m run
8 rounds “The Chief”
8 rope climbs
600m run
6 rounds “The Chief”
6 rope climbs
400m run
4 rounds “The Chief”
4 rope climbs

1 round of “The Chief” is 3 power cleans 135/95, 6 push-ups, 9 air squats

Benchmark WOD

10am

“Andy”

for time
25 thrusters 115/75
50 box jumps 24/20
75 deadlifts 115/75
1.5 mile run
75 deadlifts 115/75
50 box jumps 24/20
25 thrusters 115/75

wear a 20/15# vest if you have one

U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.

Saturday 9.16.17

Partner WOD

9am and 11am

5 x 5 min AMRAPs in 25 min
from 0:00-5:00
16 cal row
16 box jumps 24/20
from 5:00-10:00
16 thrusters 75/55
16 pull-ups
from 10:00-15:00
16 burpees
16 DB snatches @ 25% BW
from 15:00-20:00
16 air squats
16 KB swings 53/35
from 20:00-25:00
16 push-ups
16 abmat sit-ups

Benchmark WOD

10am

“Bulger”

10 rounds for time
150m run
7 C2B pull-ups
7 front squats 135/95
7 handstand push-ups

Canadian Forces Corporal Nicholas Bulger, 30, of Peterborough, Ontario, assigned to the 3rd Battalion of Princess Patricia’s Canadian Light Infantry, based out of Edmonton, Alberta, died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an improvised explosive device exploded near his vehicle. Cpl. Bulger is survived by his wife Rebeka, and daughters Brookelynn and Elizabeth.