Apr 30, 2018

5-1-18 WOD

Challenge
3X20
Front Rack Lunges
W/KB’s


L2/L1
5 RFT
9 box jump overs 30"/24" (hands and feet
must both touch the top of the box. No hip
extension needed)
7 KB thrusters (L1- kb front rack squats,
scale to goblet squats if needed)
5 Toes 2 Bar (L1- toes 2 wall)

(L1- scale box jump height)

Apr 29, 2018

4-30-18 WOD

Challenge
7X3
Push Press
Build to a feel good 3 - no loss of mechanics


L2
15 Min Amrap
200m Run
20 Ring Dips (L1 - Box Dip - Or Tricep
Pull downs w/ band)
200m Run
10 Strict HSPU (L1  DB Presses)

Apr 28, 2018

SAT WOD

Complete as many rounds as possible in 20 minutes of:
50 wall ball shots
50 double-unders
30-second handstand hold
50 double-unders
50-cal. row
50 double-unders
30-second handstand hold
50 double-unders

Men: 14-lb. ball to a 10-ft. target

Women: 10-lb. ball to a 9-ft. target

Apr 26, 2018

4-27-18 WOD

Challenge
Work up to a feel good heavy Hang squat clean


L2
9-7-5
Mu
Hang squat clean (around 80% of challenge)


L1
14min EMOM
Min 1- 5 pull ups
Min 2- 1 hang squat clean + 2 front squats

Apr 25, 2018

4-26-18 WOD

Challenge
5X5 weighted push ups


L2
3 ROUNDS
400m run
20 shoulder 2 overhead (95/65)


L1
10 min AMRAP
250m row
25 jump rope
15 Push press

Apr 24, 2018

4-25-18 WOD

Challenge
90 sec max burpee’s


L2/L1
Teams of 2
4000m row
Partner holds a plank (L1-plank from knees)
*partner must be holding a plank in order for
the other partner to row

Apr 23, 2018

4-24-18 WOD

Challenge
Every 90 seconds, for 18 minutes (4 sets):
Station 1 – Banded Leg Curls x 20 reps @ 1010
Station 2 – Barbell, Ab-Wheel Roll-Outs, or GHD Sit Up x 10 reps @ 3010
Station 3 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111
WOD
Five rounds for time of:
400 Meter Run
20 Walking Lunges with KB/DB Farmer’s Carry (choose a load you can aim for unbroken)

4-23-18 WOD

Challenge
Front Squat
5X5 work up to feel good heavy 5 set

L2
GI Jane
100 burpee pull ups for time
Guys-target bar height is 6 inches off reach
Girls-taget bar height is 4 inches off reach
Scale as needed

L1
GI Joe
50 burpee pull ups for time
Scale with burpee and a jumping pull up

20 min time cap

Apr 21, 2018

SAT WOD

Bring sally up back squat
Rx-135/95
Scale as needed, some may want to do this with
just and air squat

Run 1 mile
100 burpees
Run 1 mile

Apr 19, 2018

4-20-18 WOD

Challenge
Warm up to a heavy 3 rep deadlift


L2/L1
28 min EMOM (7rounds)
4 tall Box jumps
3 Deadlifts
40 sec Nose to wall handstand hold
(if this look like crap, work on reg handstand
hold) L1- use box
10 Bent over row

Apr 18, 2018

4-19-18 WOD

Challenge
Max unbroken Du’s
Take 10 min to establish todays max Du’s or take
10 min to work on jump rope skillz!!


L2
3 rounds
800m run
66 sit ups


L1
3 rounds
400m run
66 sit ups

Apr 17, 2018

4-18-18 WOD

Challenge
90 sec max wall balls


L2
100 overhead squats for time
Every time athlete breaks 10 toes 2 bar must be
completed before going back to the OHS.


RX-95/65


*scale the load so that you will not be doing any
smaller sets then 10’s


18 min time cap!!


L1
10 min AMRAP
10 front squats
10 toes to wall

*scale up if needed

Apr 16, 2018

4-17-18 WOD

Challenge
5x5 strict press
Warm up to a heavy 5, It is ok to add or take off
weight if needed


L2/L1
4 rounds
25 push ups L1-knee push ups
500m row

Apr 15, 2018

4-16-18 WOD

Challenge
10 min EMOM
3 hang power cleans
*warm up to heavy 3 rep to use in challenge


400m run buy in
5 rounds
12 DB deadlifts
10 DB single arm overhead stationary lunges
8 chest to bar pull ups

3 min nap buy out

Apr 14, 2018

SAT WOD

crossfit.com WOD from 3-28-18

Tama
For time:
800-meter single-arm barbell farmers carry, 45/35 lb.
31 toes-to-bars
31 push-ups
31 front squats, 95/65 lb.
400-meter single-arm barbell farmers carry, 95/65 lb.
31 toes-to-bars
31 push-ups
31 hang power cleans, 135/95 lb.
200-meter single-arm barbell farmers carry, 135/95 lb.

45 time cap


This Hero workout is long and will tax your grip. It will require focus to maintain balance on the carries. Try to modify the movements but preserve the 31 reps to commemorate Tama’s age. Pick movements that allow you to move continuously and with little rest.

Apr 12, 2018

4-13-18 WOD

Grace
30 clean and Jerks 135/95

Post WOD Challenge
7 min face up chinese plank

(heels on a box shoulder blades on a box, it is a good idea to put a pad under shoulders)

Apr 11, 2018

4-12-18 WOD

Challenge No challenge prep for WOD

3 rounds
800m run
50 wall balls

Post wod mobilize hips, quads, and glutes

4-11-18 WOD

Challenge
3 attempts
12’ shuttle run for time (2 matts)
Start at one end of a matt, run down (2 matts) touch the line with your hand, run back touch the start line with your hand, run back touch end line with your hand, run back accross start line to finish. (down and back twice) this is not the true shuttle run but what we will do with limited space!

24min EMOM (6 rounds)
mind 1- 12-16 Box jump overs 24/20
Min 2- 30-40sec Nose to wall HS hold
Min 3- 5-10 strict pull ups

Min 4- 3 power cleans (these will be performed as singles, focus on form: foot position, shoulder blades, tight core!)

Apr 9, 2018

4-10-18 WOD

Challenge
Straight leg deadlift
3X8  3 sec down, 3 sec up
(count for each other)
Stay lighter focus on flat back
and shoulder blades actively
pinching together


L2/L1
15 min AMRAP
20 Du’s (L1 scale: single unders)
20 sit ups
20 kb swings

4-9-18 WOD

Challenge
3 rounds
Max hanging L-sit (set a box under your heals of
a target height, then do not let your heels hit the
box, if possible)
SCALE: with bent knee (make sure to challenge
yourself, the less bend in your knee the more
challenging this will be)
10 bent over rows (focus on a good scapular position)


L2/L1
10 min AMRAP
16 Floor wipers
7 Burpee’s over bar

Apr 7, 2018

SAT WOD

CrossFit Linchpin’s WOD from 3-31-18

For time:
1.5 Mile run
100 Wall Ball Shots, 20/14
50 Burpees

25 Bar Muscle-ups (scale with c2b, then pull ups, then ring rows)

Apr 5, 2018

4-6-18 WOD

Challenge:
Burgener warm up


Main site WOD from 3-29-18


Power snatch 3-3-3-3-3 reps
Snatch balance 2-2-2-2-2 reps
Squat snatch 1-1-1-1-1 reps


This progression of snatch variations should
prep you for some solid attempts at a 1-rep-max
squat snatch. Experienced lifters should try to
go heavy, while newer athletes should focus
on mechanics and worry less about adding weight.


Optional metcon
7min for burpee’s

Apr 4, 2018

4-5-18 WOD

Challenge:
100m broad jump for time
*jump from both feet landing on both feet, no stepping!

L2
3X 1 to 1 rest
800m run

L1
4X 1 to 1 rest

400m run

Apr 3, 2018

4-4-18 WOD

Challenge:
1 min Max burpees
Rest 2 min
1 min Max burpees

L2
Helen
3 rounds for time
400m run
21 kb swings 53/35
12 pull ups

L1
3 rounds
400m run
21 kb swings
12 ring rows/ or banded pull ups

Apr 2, 2018

4-3-18 WOD

Challenge:
N/A


L2/L1
24 min EMOM
Min 1: 10-12 shoulder 2 overhead (Straightset-able)
Min 2: 30 Du’s L1-singles
Min 3: 10-12 bent over rows (Straightset-able)
Min 4: 40 sec hollow rocks

Apr 1, 2018

4-2-18 WOD

Challenge:
Take 10 to 15 min
1 power snatch + 2 tepmo overhead squats
(slow lower, 3 solid seconds in bottom)


10 min AMRAP
10 burpee’s
10 wall ball’s