WOD

February 28th 2019

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

A) Death by 10 meters for 10 minute only

You MUST RUN each minutes

B) EMOM x 9 minutes

Minute 1: 15 Ring Rows

Minute 2: 15 Push Ups on Parralettes or on top of any set of DBs

Minute 3: 15 V-Ups

Rest 1 minute

EMOM x 9 minutes

Minute 1: 15 Inverted Barbell Rows

Minute 2: 15 Hand Release Push Ups

Minute 3: 15 Knee Ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

10 Push Press @95, 65

10 Sumo Deadlift High Pulls @95,65

10 Box Jump Overs

February 27th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Push Jerk

6×2 Push Jerks @80-85%

Warm-up

Warm-up (No Measure)

EMOM x 15 minutes of:

Minute 1: 15 Weighted Sit Ups

Minute 2: 30 Russian Twists

Minute 3: 10 Total Bird Dogs (Slow and control)

Minute 4: 20 Leg Lifts

Minute 5: 30″ Hollow Hold

Metcon

Metcon (Time)

3 rounds for time of:

200 meter run

20 Toes to Bar

75 Double Unders

30, 22 Cal Row

February 26th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Clean Pull

6×3 Clean Pulls as heavy as possible

Weightlifting

Power Clean + Hang Clean + Jerk

Every 2 minutes x 14 minutes

2 Power Cleans + 1 Hang Clean + 1 Jerk

Build to a max set

Metcon

Metcon (Time)

5 rounds for time of:

10 Handstand Push Ups

15, 11 Cal Bike

20 Kettlebell Swings

February 25th 2019

CrossFit Lindy – CrossFit

Strength Gainz

Halting Snatch

Every 2 minutes x 16 minutes (8 sets)

2 Halting Snatches

Build to a max

Strength Gainz

Pause Back Squat

Every 3 minutes x 18 minutes (6 sets)

4 Pause Back Squats

HEAVIER than January 28th

Metcon

Metcon (Time)

For time:

15-12-9-6-3 of:

Squat Clean Thrusters @115, 75

Bar Muscle Ups

50 Double Unders after each set

February 24th 2019

CrossFit Lindy – CrossFit

Warm-up

15 Minute Warm Up 1 (No Measure)

15 minutes straight through (1 movement per minute)

Minute 1 – Ball Slams

Minute 2 – Bicycle Sit Ups

Minute 3 – Kettlebell Swings

Minute 4 – Mountain Climbers

Minute 5 – Med Ball Squats

Minute 6 – Kettlebell Sumo High Pulls

Minute 7 – Med Ball Russian Twists

Minute 8 – 1 -3 Turkish Get Up Right Arm

Minute 9 – 1- 3 Turkish Get Up Left Arm

Minute 10 – 30″ Hollow Hold

Minute 11 – 30″ Superman Hold

Minute 12 – Plank Knees to Elbows

Minute 13 – Front Leaning Rest Postion

Minute 14 – Flutter Kicks

Minute 15 – 30″ Single Arm KB OH Hold each arm
Dont worry, Ill tell you what to do next.

Metcon

Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
OR!!!!!

Maggie (Time)

5 Rounds For Time of:

20 Handstand Push-ups

40 Pull-ups

60 Pistols, alternating legs
You choose…30 minute time cap on both.

February 23rd 2019

CrossFit Lindy – CrossFit

8am Strength Gainz

Power Clean and Jerk

3 rounds of

EMOM x 5 minutes

1 Power Clean and Jerk @80%

1 Power Clean and Jerk @80%

1 Power Clean and Jerk @85%

1 Power Clean and Jerk @85%

1 Power Clean and Jerk @90%

Rest 1 minute between rounds

Warm-up

Warm-up (No Measure)

5 minute like bike/row

Then 3 rounds of:

10 Single Leg KB RDLs

10 Kettlebell Swings

10 Single Arm KB Push Press each side

40 Single Unders

30″ Spiderman Stretch each side

Metcon

Metcon (Time)

3 rounds for time with your partner of:

50 Deadlifts @115, 75

40 Hang Power Cleans @115, 75

30 Push Jerks @115, 75

20 Cal Assault Bike

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