WOD

July 19th 2018

CrossFit Lindy – CrossFit

Warm-up

Front Squat

Group Warm Up – Coaches Choice

Every 4 minutes x 20 minutes (5 sets)

3 Front Squats

Build to a 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

10 Ring Rows

10 Push Push Ups

10 Sit Ups

10 Cal Row

July 18th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

8×1 Split Jerk

Go as heavy as possible for all reps

Warm-up

Warm-up (No Measure)

5 minute bike

Some group stretches

EMOM x 15 minutes

Minute 1 – 20″ Hanging L-Sit Hold

Minute 2 – 30 Russian Twists

Minute 3 – 30″ Front Leaning Rest Position

Minute 4 – 30 Abmat Sit Ups

Minute 5- 20 Total Bird Dogs

Metcon

Metcon (Time)

4 rounds for time of:

8 Muscle Ups

30 Ball Walls

July 17th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Deadlift

6×3 Deadlifts @80-85%

Try not to go heavier then this!

Weightlifting

3-2-1 Power Cleans + 1 Jerk

Every 2 minutes, FOR 3 ROUNDS, 3 Power Cleans + 1 Jerk at 75%, 2 Power Cleans + 1 Jerk @80%, 1 Power Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks)

Metcon

Metcon (Time)

5 rounds for time of:

30 Single KB Front Rack Lunges @53, 35

15 Handstand Push Ups

15 Box Jumps NO REBOUNDING!!!

July 16th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

3 rounds of:

6 Back Squats @80%

4 Back Squats @85%

2 Back Squat @90%

Weightlifting

3-2-1 Snatch

Every 2 minutes, FOR 3 ROUNDS, 3 Snatch @75%, 2 Snatch @80%, 1 Snatch @85%. Total of 18 minutes (9 SETS of Snatches)

Metcon

Metcon (Time)

For time:

30 Cal Row

40 Target Burpees

30 Cal Bike

50 Toes to Bar

30 Cal Bike

40 Target Burpees

30 Cal Row

July 15th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes of:

15 Single Arm KB/DB Push Press Left Arm

20 Air Squats

15 Single Arm KB/DB Push Press Right Arm

30 Sit Ups

July 14th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean and Jerk

3 rounds of:

Every 90″ x 6 minutes (4 lifts)

1 Clean and Jerk @70%

1 Clean and Jerk @75%

1 Clean and Jerk @80%

1 Clean and Jerk @85%

No rest

Warm-up

Warm-up (No Measure)

5 minute bike

Then 3 easy rounds of:

200 meter run

10 Hand Release Push Ups

10 Kip Swings

10 KB RDLs

5 Inch-Worms

Metcon

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m

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