WOD

January 12th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

3 minutes max Double Unders

2 minutes max Turkish Get Ups

1 minute Plank

Metcon

Metcon (Time)

For time:

100 Ball Walls

Every time you put the ball down or don’t do continuous reps, perform a 50′ Bear Crawl

January 11th 2020

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

Establish a 1RM

Warm-up

Warm-up (No Measure)

4 rounds of:

300 meter row, 20 Cal Bike

20 KB Suitcase DLs

10 HR Push Ups

20 Banded later side steps

10 Pal-off press each side

20″ Wall Facing HS Holds

Metcon

Metcon (Time)

For time (with partner):

60 Deadlifts @275, 185

60 Cal Bike

60 Toes to Bar

60 Front Rack Lunges @135, 95

60 Handstand Push Ups

60 Ring Dips

60 Cal Row

January 10th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

8×2 @85%

All sets at 85%

Warm-up

Power Snatch

EMOM x 15 minutes

2 Power Snatches

Build to a max

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1 of:

Power Cleans @225, 155

4 Bar Muscle Ups after each set

January 9th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Power ABs!!!!

3×15 Hanging Weighted Knee Raises

3×15 Weight V-Ups

3×20 KB Suitcase DLs (10 each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20, 15 Cal Bike

20 Hand Release Push Ups

20 Cal Row

20 Box Jumps

20 DB Snatch

20 DB Lunges

January 8th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Front Squat

10×1 Front Squats @90+%

After each set, hold the front rack for 10″ before putting the bar into the rack

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes (4 sets)

500 meter row

20 Ring Dips/HSPUs

Alternate them each set

Should be done in no more than 3 sets. Any more we scale the reps

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes of

20 Double KB Front Rack Lunges @50s, 35s

15 Target Burpees

January 7th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

5×5 sets as heavy as possible. Try and max out towards the end

then, 4×3 Strict Press as heavy as possible

Weightlifting

Power Clean + Hang Clean

Every 2 minutes x 14 minutes

2 Power Cleans + 1 Hang Clean

Build to a max

Metcon

Metcon (Time)

For time:

45 Thrusters @115, 75

50 Toes to Bar

30 Thrusters

40 Toes to Bar

15 Thrusters

30 Toes to Bar

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