Mar 31, 2018

SAT WOD

CrossFit Linchpin’s workout of the day from 3-20-18

 

3 Rounds for time of:

400m Run
15 Toes-to-bar

9 Power Snatch, 135/95

Mar 29, 2018

3-30-18 WOD

Challenge: Build to today's feel good Heavy Dead, we will use to for today's % for WOD

L2
For Time
50 Strict Pull Ups
75 Push Ups
25 Deadlift (70% of todays FEEL GOOD!)

Strict 18 Min CAP. Modify to stay moving. (:

L1
For Time
50 ring rows (keep them strict if possible)
75 push ups (lower chest to ground, place knees on ground, push up from knees)

25 Deadlifts (70% of todays FEEL GOOD!)

Mar 28, 2018

3-29-18 WOD

Challenge: Back Squat: Tempo, Slow Lower, Hold 3 Seconds, Explode Up. 7X3. Focus on positioning and tempo overload.

L2/L1
3 Rounds
500m Row

30 Wall Balls (L1-20 wall balls)

Mar 27, 2018

3-28-18 WOD

Challenge: 5X2 Push Jerk. Build to feel good 2 rep.

L2
4 Rounds
30 Lateral jumps over bar
12 TTB
10 shoulder 2 overhead (Load for unbroken)


L1
3 rounds
30 lateral jumps over bar, step if needed
12 toes to wall
10 shoulder 2 overhead (load for unbroken)

Mar 26, 2018

3-27-18 WOD

Challenge: Box Jump. 7X3 TALL Jumps. No need for hip extention. Put hands on box and step off. Goal is explosion to a tall height, with minimal rest between each 3. NO Rebounding.

L2/L1
21-15-9
Sumodeadlift High Pulls (aim for no more than 10 total breaks on the barbell, load appropriately)
Burpee Over bar

(L1- scale load with Kettlebell, step over bar if needed)

Mar 25, 2018

3-26-17 WOD

Challenge:
1 Power Clean + 2 Tempo Front Squats (slow lower, 3 solid seconds in bottom)

WOD
FOR QUALITY, NOT TIME

50 Bent over Supine grip Rows/ reverse grip
50 Strict Press
50 Front Rack Lunges
50 Behind the Neck Push Press
50 Sit ups
50 Banded Good AM’s
L2-45/35

L1- scale load

Mar 21, 2018

3-22-18 WOD

4 rounds for time of:
15 box jumps
Run 400 meters
Men: 3o-in. box

Women: 24-in. box

Mar 20, 2018

3-21-18 WOD

Complete as many rounds as possible in 7 minutes of:
15-cal. row

15 push-ups

Mar 19, 2018

3-20-18 WOD

5 rounds for time of:
30 kettlebell swings
30 burpees
30 GHD sit-ups
Men: 2-pood kettlebell
Women: 1.5-pood kettlebell


35 min Cap

Mar 18, 2018

3-19-18 WOD

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
Use one of the dumbbells for your weighted pull-ups.
Men: 50-lb. dumbbells

Women: 35-lb. Dumbbells

Mar 14, 2018

3-15-18 WOD

5K row
Or
8 mile bike
Or

5k run

3-14-18 WOD

floor press 5-5-5-5-5 reps
Then
3X20 scull crushers
3X20 DB fly’s

Perform everything from the floor

Mar 12, 2018

8-13-18 WOD

For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses
Rest 1 minute
Tabata hip extensions
Rest 1 minute
Tabata jumping back squats
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals.
Men: 75-lb. presses and squats

Women: 55-lb. presses and squats

Mar 11, 2018

3-12-18 WOD

Clean and jerk 3-3-3-3-3 reps

Post workout
3 sets
1 min static squat hold
1 min rest

3 sets

90 sec hollow rocks

Mar 10, 2018

SAT WOD

Kelly
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Scaling

This workout is a long met-con. Choose distances, weights, heights and reps that keep you moving for 20-30 minutes.
Intermediate Option

4 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shots
Men: 24-inch box, 20-lb. ball
Women: 20-inch box, 14-lb. ball

Beginner Option
3 rounds for time of:
Run 400 meters
20 box step-ups
30 squats
Men: 20-inch box

Women: 16-inch box

Mar 7, 2018

3-8-18 WOD

Team of 2
16min AMRAP
200m run
10 burpee”
5 power cleans 135/95 or scale as needed
Complete one full round before switching out with partner!

If you are competing in the open. I recommend taking a rest day today!!

Mar 6, 2018

3-7-18 WOD

5 rounds for time of:
Run 400 meters
15 thrusters
Men: 95 lb.
Women: 65 lb.

Intermediate Option
5 rounds for time of:
Run 400 meters
15 thrusters
Men: 75 lb.
Women: 55 lb.

Beginner Option
4 rounds for time of:
Run 400 meters

10 thrusters

Mar 5, 2018

3-6-18 WOD

Back squat 1-1-1-1-1-1-1 reps
Work up to today's feel good heavy

Warm up with a 5-3-3

Mar 4, 2018

3-5-18 WOD

3 rounds for time of:
50 GHD sit-ups/ scale w/ toes to wall (heals don’t touch the ground)
25 strict handstand push-ups

Intermediate Option
3 rounds for time of:
30 GHD sit-ups
20 seated DB press

Beginner Option
3 rounds for time of:
30 sit-ups
15 push-ups

Mar 3, 2018

SAT WOD

Double Helen
3 rounds for time of:
Run 800 meters
42 kettlebell swings
24 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Scaling
Helen is a sprint. Double Helen is still a hard push but will require some short breaks for most people. Push the runs and reduce the reps and kettlebell weight to keep a steady pace.

Intermediate Option
3 rounds for time of:
Run 800 meters
30 kettlebell swings
18 pull-ups
Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
3 rounds for time of:
Run 600 meters
24 kettlebell swings
15 ring rows
Men: 12-kg kettlebell

Women: 8-kg kettlebell