WOD

February 11th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

7×3 Pause Back Squats

Heavier then January 28th

Warm-up

Snatch

Every 3 minutes x 18 minutes (6 sets)

60 Double Unders + 10 Chest to Bar Pull Ups + 2 Snatches

Build to a 2RM Snatch

Metcon

Metcon (Time)

For time:

50, 35 Cal Bike

Then 5 rounds of:

15 Kettlebell Swings

10 Burpee Box Jump Overs

Then,

75, 65 Cal Row

February 10th 2019

CrossFit Lindy – CrossFit

Warm-up

E2OM Warm Up 1 (No Measure)

Every 2 minutes x 18 minutes (9 sets in total)

200 meter run/20 Target Burpees

200/250 meter row

20, 15 Cal Bike

Alternating movements every 2 minutes

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

20 DB Hang Clean and Jerk (You choose the weight)

20 Hand Release Push Ups

20 Box Jump Overs

20 DB Goblet Style Lunges

February 9th 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

5×1 Clean Pull + 1 Clean + 1 Hang Clean + 1 Jerk

Stay heavy for all 5 sets

Warm-up

Warm-up (No Measure)

Tabata Beach Season

Flutter Kicks

Russian Twists

Sit Ups

Hand Release Push Ups

Metcon

Metcon (Time)

For time with your partner:

300 Ball Walls

200 Toes to Bar

100 Cal Bike

25 minute time cap

February 8th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Overhead Squat

10×1 Tempo Overhead Squats

3″ Down, 3″ in the hole and stand

Heavy as possible for all sets

Weightlifting

Power Snatch

EMOM x 7 minutes

3 Touch and Go Power Snatches

Rest 1 minute

EMOM x 7 minutes

3 Touch and Go Power Snatches

Heavier then the last 7 minutes

We add weight only once

Metcon

Metcon (Time)

For time:

10 Muscle Ups

5 Thrusters @205, 135

8 Muscle Ups

10 Thrusters @185, 125

6 Muscle Ups

15 Thrusters @135, 95

4 Muscle Ups

20 Thrusters @115, 75

2 Muscle Ups

25 Thrusters @95, 65

February 7th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 rounds of:

10 Strict Pull Ups + MAX effort Push Ups

GO UNTILL FAILURE!!!

So right after the pull ups, immediately go into the push ups. No rest

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 16 minutes:

10 Cal Bike

20 Air Squats

10 Cal Row

20 Kettlebell Swings

***After Party***

100 sit ups not for time

February 6th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

5×8 Push Press @70-75% of 1RM

Weightlifting

Power Clean and Jerk

EMOM x 15 minutes

2 Power Clean and Jerks

Metcon

Metcon (Time)

4 rounds for time of:

30 Kettlebell Swings

15 Burpee Box Jump Overs

Get your free Trial Class now!

Tired of finding reasons why you don’t have time? Just come on in. Your first visit is on us. We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.