WOD 3 Rounds For Time: 1000 Meter row, 100 Double-unders, 1 Mile run. Can be done as a team. 45 Minute time cap! Jessica’s Birthday Wod! Attention: Ben will be teaching the Snatch at the Olympic Lifting Class! If anyone is interested in going down to hang out and cheer on the Ragnar Teams at … Read more
WOD Front Squat: 8-5-3-1-1-1-1. Attention: First, next weekend, the May 10/11th weekend, we rented a large and beautiful cabin/vacation home for the Ragnar Zions’ Race, if anyone is interested in hanging out that weekend, cheering on the teams and hiking, etc., we are accepting a couple more people (it will likely be a couch/pull-out couch … Read more
WOD AMRAP in 12 Minutes: 30 Double-unders, 10 Burpees, 3 Bar muscle-ups. Crossfit Linchpin wod. Attention: Preston is coaching squats and accessory work at the 8 a.m. Powerlifting class!
WOD GFF AMRAP in 5 Minutes: Buy-in: 600 Meter run, 12 Deadlifts 185/135, 12 Lateral box jumps 24/20. Rest 5 Minutes AMRAP in 5 Minutes: Buy-in: 400 Meter run, 9 Deadlifts 225/155, 9 Lateral box jumps 24/20. Rest 5 Minutes: AMRAP in 5 Minutes: Buy-in: 200 Meter run, 6 Deadlifts 275/1185, 6 Lateral box jumps … Read more
WOD 12 Minutes to find a 3 rep max thruster. Then For time: 4 Thrusters 135/95, 1 Rope climb, 8 Thrusters 135/95, 2 Rope climbs, 12 Thrusters 135/95, 3 Rope climbs. 8 Minute cap!
WOD AMRAP in 13 Minutes: 100 Ghd sit-ups, 100/80 Cals bike or ski, 100 Sandbag ground to over shoulder. Athletes may perform the movements in any order and break reps and sets up how they want.
WOD 4 Rounds for time: 10 Lunges 135/95, 10 Shoulder to overhead 135/95, 400 Meter run. Attention: No Olympic Lifting Class at 7:30 p.m.
WOD AMRAP in 5 Minutes: 9 Handstand push-ups, 6 Bar facing burpees, 3 Snatches 165/115. Attention: First, there will be no Olympic Lifting Class on Tuesday at 7:30 p.m. Second, for those of you wanting to get a jump on your summer fitness – we will be doing our standard Beach Body Challenge around mid-May … Read more
WOD 5 Rounds: 20 Yard sled pull, 60 Yard sprint, 20 Yard sled pull. 5 Separate rounds with a short break in between each. Score is fastest and slowest rounds added together. Reminder: No 8am powerlifting tomorrow.
WOD GFF AMRAP in 25 Minutes: 5 Strict weighted pull-ups 30/20, 10 Med Ball push-ups 30/20, 15 Wall balls 30/20, 100 Meter medball run 30/20.