WOD

March 22nd 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds of:

1 minute High Plank

1 minute Wall Sit

1 minute Low Plank

1 minute Superman Hold

Rest 1 minute

Metcon

Metcon (Time)

5 rounds for total time of:

25 Jumping Jacks

10 Push Push Ups

25 Air Squats

15 Sit Ups

25 Lunges

10 Burpees

Rest 1 minute between rounds

March 21st 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Spend 15-20 mobilizing the lower body

Paleo Chair, Spiderman stretch pigeon pose, Samsung Stretch etc

Do a stretch, hold it for a long time and then switch!

Metcon

Metcon (Time)

3 different options based on skill level:

A) 1 mile run for time

Every minute perform 15 Air Squats

B) 2 mile run for time

Every 2 minutes perform 20 Air Squats

C) 3 mile run for time

Every 3 minutes perform 25 Air Squats

Post the options in the comments below!

March 20th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 4 minutes x 20 minutes (5 sets)

200 meter run + 10 Burpees/15 V-Ups/20 Sit Ups/15 Push Ups/20 Air Squats

Alternate each of these movements every set

A good way to measure these distance runs is to use you pacing. In the army, I measured out 100 meters by walking. Every time my left foot hits the ground I would count. I would walk a true and measured 100 meters and when I got to the marker, my left foot hit the ground 67 times. So when you do this run. Just walk 67 paces and that could be your 100 meter turn around for this run!

Metcon

Metcon (Time)

For total time:

Accumulate either 10/15/20 minutes in a low plank

Every time you break, come to the ground or not do the plank.

You must perform 30 Walking Lunges with some sort of weight one your body held any way

This could be a gallon water jug, a KB or DB if you have one, a bucket filled with heavier items. Anything just hold it however you want and do 30 walking lunges

March 19th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 5 minutes x 20 minutes

25 Burpees + 25 Sit Ups

Metcon

Metcon (Time)

4 rounds for time of:

75 Double Unders/75 Jumping Jacks

40 Air Squats

20 V-Up Sit Ups

***After Party***

Take 10 minute and practice your Handstand

On the wall, free, with a buddy, just kicking up. Just try and get on your hands!!!

Send us your videos!!!

March 18th 2020

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Every 3 minutes x 18 minutes (6 sets)

400 meter run

If you have trouble running, you will go every 4 minutes x 16 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

5 Burpees

10 Push Ups

10 Air Squats

20 Lunges

15 Kettlebell Swings

If you have a vest, wear it

Sub 40 Double Unders, 50 Jumping Jacks if no KB

March 17th 2020

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

10×1 @85-95%

Warm-up

Lynne (AMRAP – Reps)

5 Rounds for Max Reps of:
Bodyweight Bench Press
Pull-ups
We are going to a nice chest and shoulder prep

One rounds every 3 miunutes

Strict Pull Ups only

Share benches

Metcon

Metcon (Time)

For time:

50 Kettlebell Swings

50 Box Jump (no rebounding)

50, 36 Cal Bike

50 Single Arm KB OH Lunges (switch as needed)

50, 36 Cal Row

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