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 […]
11/05/2015

11/06/2015

CrossFit 151 – CrossFit Weightlifting Clean + 2 Front Squat + Jerk (E2MOM 16 min, 65-75%) Metcon Metcon (AMRAP – Rounds and Reps) Medball Madness 9 […]
11/04/2015

11/05/2015

CrossFit 151 – CrossFit Gymnastics Metcon (Time) For Time 15 Muscle Ups (RX+ = 30) or Skill Work Muscle Up Progression Metcon Metcon (Time) 5 Rounds […]
11/03/2015

11/04/2015

CrossFit 151 – CrossFit Weightlifting Snatch + Hang Snatch + 3 OHS (E2MOM for 12 min (6 total attempts) 70-80%) Metcon Metcon (Time) 21-15-9 HSPU Pullups […]
11/02/2015

11/03/15

CrossFit 151 – CrossFit Metcon Metcon (Time) 3 Rounds, 4 times 6 Power Snatches 6 burpees over bar rest 60 seconds between Sets 12 rounds total […]