WOD

September 6th 2018

CrossFit Lindy – CrossFit

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Group shoulder stretch

Then,

Every 4 minutes x 20 minutes (5 sets)

Max Rep Push Press @155, 105

Max Strict Pull Ups

If your strict pull ups is less then 5, you will use a band!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 15 minutes of:

10 Cal Bike

10 Burpees

10 OH Lunges at 45, 25lb Plates

10 Sit Ups only

10 Ground to Overhead @45, 25lb Plates

For the ground to overhead. Just one end of the plate needs to touch the floor. Then the plate must come over to the top of your head in one motion. Sort of like a kettlebell swing. With both arms LOCKED OUT!!!

September 5th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Split Jerk

10×1 Split Jerk

Hold split position for 3″ before standing

Warm-up

Warm-up (No Measure)

5 minute bike/row

EMOM x 20 minutes (4 sets)

20 Plank Knee to Elbows

20 Russian Twists

10 Total Bird Dogs

20 V-Up Sit Ups

10 Supermans with a 3″ hold at the top also holding a PVC

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 minutes of:

10 Toes to Bar

20 Kettlebell Swings

60 Double Unders

This is a very grip intensive workout!!! Be smart on the Toes to Bar!!!

September 4th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

5×10 Back Squat @55-65%

Rest as needed

Weightlifting

Power Clean and Jerk

EMOM x 15 minutes

1 Power Clean and Jerk

Build to a max

Metcon

Gero (Time)

5 rounds for time:

200 meter run

15 Cal Bike

10 Thrusters @155, 105

5 Burpee Ring Muscle Ups

September 3rd 2018

CrossFit Lindy – CrossFit

Warm-up

()

Metcon

Metcon (Time)

10 rounds for time with your parter of:

6 rounds of Cindy (So 3 EACH)

5 Pull Ups

10 Push Ups

15 Air Squats

then

6 Clean and Jerks @135, 95 (3 each)

30 minute time cap

1 Barbell per team!!!!

September 2nd 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 20 minutes of:

5 Wall Climbs

Single arm KB Front Rack Carry (Across the street and back to the mats. Switch arms when you turn around)

10 Burpees

Single arm KB Front Rack Carry

15 Ring Rows Only

Single arm KB Front Rack Carry

20 Sit Ups

Single arm KB Front Rack Carry

September 1st 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Snatch

Establish 1RM

Then

3×3 Snatch 1st pulls @110% of todays max

Warm-up

Warm-up (No Measure)

5 minute light bike/row

Quick stretch

Grab your gear and lets go!

Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
This will be our last Hero WOD of the summer.

I want everyone to finish so the warm up will be short.

Top of the hour time cap!!!

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