WOD

June 27th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Run 800 meters

then 3 rounds of:

10 Hip Circle Air Squats

30″ Wall Facing HS Hold

then 3 rounds of:

10 Goblet Squats

5 Burpee Broad Jumps as far as you can

3 minute Paleo Chair

1 minute spiderman stretch each side

1 minute pigeon pose each side

Every 3 minutes x 18 minutes (6 sets)

3 Back Squats as heavy as possible

Metcon

Metcon (Time)

For time:

5 Wall Climbs

20 Hang Power Cleans @135, 95

500 meter row

5 Wall CLimbs

20 Push Jerks @135, 95

500 meter row

5 Wall Climbs

40 Deadlifts @135, 95

500 meter row

June 26th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

6×3 Push Press

Go as heavy as possible

Weightlifting

Power Clean + Clean + Jerk

Every 2 minutes x 14 minutes

1 Power Clean + 1 Clean + 1 Jerk

Build to a max

Metcon

Metcon (Time)

For time:

15 Front Squats @205, 135

30 Chest to Bar Pull Ups

12 Front Squats

24 Chest to Bar Pull Ups

9 Front Squats

18 Chest to Bar Pull Ups

June 25th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Snatch

Establish a 2RM Snatch

Can drop, just be quick

Warm-up

Warm-up (No Measure)

Every 4 min x 16 min (4 Sets)

20, 15 Cal Bike

25 Kettlebell Swings

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

3 Power Snatches @135, 95

3 Power Clean and Jerks

55 Double Unders

10 Handstand Push Ups

June 24th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3×3 @80%

3×2@85%

3×1@90%

Strength Gainz

Deadlift

EMOM x 15 minutes

1 Deadlift

You must start the EMOM with at least 135, 95

Establish a 1RM

Keep those egos at home!

Metcon

Metcon (Time)

For time:

36 Push Press @95, 65

36 Box Jump Overs

36 Cal Bike

36 Front Squats @95, 65

36 Toes to Bar

36 Cal Row

June 23rd 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Row

Rest 1 minute

Then 4 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Bike

One person rows/bikes for 1 minute while the other rests

The whole warm up is 17 minutes long

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

15 Left Arm DB Push Press

20 Step Ups @24″, 20″

15 Right Arm DB Push Press

20 Air Squats

20 V-Ups

June 22nd 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch + Low Hang Snatch + Hang Snatch

Every 2 minutes x 18 minutes

1 Snatch + 1 Low Hang Snatch + 1 Hang Snatch

Build to a max

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Then 2x of:

10 Iron Crosses

10 Scorpions

Then 2x of:

20 Single Arm Shoulder Tap in FLR Position

10 Plank Ups

Then 2x of:

10 Kips Swings

10 Bird Dogs

Then 2x of:

10 HR Push Ups

10 Lunges

Then

1 minute Spiderman Stretch and Pigeon Pose each side

Metcon

Metcon (Time)

3 rounds for time:

800 meter run

35 Kettlebell Swings

25 Target Burpees

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