WOD

January 11th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Paused Front Squat

8×2 Pause Front Squats

Heavier then December 21st

Hold bottom for 2-3″

Warm-up

Warm-up (No Measure)

Every 3 minutes x 9 minutes (3 sets)

500 meter row

Then,

Every 3 minutes x 9 minutes (Another 3 sets)

35, 24 Cal Bike

This is continuous for a total of 18 minutes

Metcon

Metcon (Time)

For time:

21-18-15-12-9-6-3 of Burpee Chest to Bar Pull Ups

42-36-30-24-18-12-6 of Kettlebell Swings

January 10th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike/row

then 3 easy rounds of:

100 Single Unders

10 Kettlebell Swings

15 Air Squats

20″ Front Leaning Rest

2 Wall Climbs

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Squats are from the floor. Can share equipment!

January 9th 2019

CrossFit Lindy – CrossFit

Warm-up

Strength Gainz

Push Press

5×5 Push Press as heavy as possible

Warm-up (No Measure)

No bike, group stretch

then 5 rounds not for time of:

500 meter run

Accumulate 1 minute Hollow Hold

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 14 minutes of:

30 Double Unders

10 Thrusters @95, 65

10 Toes to Bar

January 8th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

5×5 Deadlift @80-85%

Weightlifting

Low Hang Power Clean + Jerk

Every 2 minutes x 14 minutes

2 Low Hang Power Cleans + 1 Jerk

Build to a max

Metcon

Metcon (Time)

5 rounds for time of:

15, 11 Cal Bike

11 Power Cleans @165, 115

7 Muscle Ups

The sub for muscle up today will be:

4 sets of

3 CTB Pull Ups + 2 Ring Dips

January 7th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Pause Back Squat

7×3 Pause Back Squat

Hold bottom for 2 seconds

HEAVY for all sets

Weightlifting

Low Hang Snach

EMOM x 15 minutes of:

1 Low Hang Snatch

Build to a max

Metcon

Metcon (Time)

For time:

1000 meter row

80 Double Unders

60 Kettlebell Swings

40 Handstand Push Ups

20 Burpee Box Jumps

10 Front Squats @225, 155

January 6th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

Quick group stretch

then,

8 rounds with your partner of:

1 minute on, 1 minute off

Max Cal Row

One person rows for 1 minute while the other rests

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Deadlifts @135, 95

10 Box Jumps

10 Hand Release Push Ups

20 Sit Ups

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