Workout of the Day (WOD)

04/05/2015

4/6/15

Main – CrossFit Weightlifting Paused Front Squat (Find 6RM, 2 sec pause @ bottom) Weightlifting Weighted Step-ups (8 Reps EMOM 6 min, : Odd Left Leg, […]
04/02/2015

4/3/15

Main – CrossFit Warm-up Metcon Today’s Metcon is a Monster Mash created by Crossfit Linchpin. There will be a 45 minute running clock. If you complete […]
04/01/2015

4/2/15

Main – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 20 Minutes 3 HSPU 6 Ground to Overhead (115/75) 9 Air Squats 12 ab-mat situps […]
03/31/2015

4/1/15

Main – CrossFit Weightlifting Back Squat (In 20 minutes, find 3RM) Metcon Metcon (Time) For Time: 40 Back Squats / 40 cal Row 30 Front Squats […]
03/30/2015

3/31/15

Main – CrossFit Speed Work Metcon (Weight) “Tractor Pull” Sled Pull – 50m Men: 90#, build in 45# jumps Women: 70#, build in 35# jumps Class […]
08/28/2015

8/29/2015

CrossFit 151 – CrossFit Snatch Balance (5 min: 2 reps EMOM 65% – 75%) Sots Press (3 x 3 – You pick the weight. ) http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209Record […]
08/27/2015

8/28/2015

CrossFit 151 – CrossFit Weightlifting Clean (Working up to a heavy single.) A. 3×3 quick singles at 80% B. 3×2 quick singles at 85% C. 3×1 […]
08/26/2015

8/27/2015

CrossFit 151 – CrossFit Metcon Metcon (Time) “JT meets Isabelle” 21-15-9 of: HSPU Ring Dips Push ups 10 Snatches at 135/95 after each round
08/25/2015

8/26/2015

CrossFit 151 – CrossFit Metcon Metcon (Time) 21-15-9-15-21: Wall Ball, 20/14 Box Jump, Rx+(30/24) Rx (24/20) 200m Run after every round