WOD

June 21st 2018

CrossFit Lindy – CrossFit

Warm-up

Deadlift

Group warm up

Coaches choice

6×4 Deadlifts @80%

Do not add weight to the bar!

Metcon

Metcon (AMRAP – Reps)

Tabata WORK!!!

Hand Release Push Ups

Sit Ups

Air Squats

DB Push Press @50s, 35s

If we dont have enough DBs, have people start at different stations

Score is total reps!

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. The only rest between stations is the 10″ rest period.

June 20th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Push Press

5×5 Push Press with a 3″ hold overhead with each rep

Go as heavy as possible

Warm-up

Warm-up (No Measure)

EMOM x 15 minutes

10 Total Bird Dogs

10 PVC Arch Ups

20 Abmat Sit Ups

30 Russian Twists

15″ Side Plank each side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 20 minutes of:

20 Handstand Push Ups

40 Pull Ups

60 Pistols

June 19th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Clean 1st Pull

5×5 Clean 1st Pulls @100% of 1RM

Weightlifting

Hang Clean + Jerk

Every 90″ x 18 minutes (I think thats 12 lifts)

1 Hang Clean and Jerk

First 4 lifts @75%

Second 4 lifts @80%

Last 4 lifts @85%

Metcon

Metcon (Time)

4 rounds for time of:

25 Target Burpees

25 Kettlebell Swings

50 Double Unders

20 minute time cap!

June 18th 2018

CrossFit Lindy – CrossFit

Strength Gainz

Back Squat

6×3 Back Squats @80%

Weightlifting

Low Hang Snach

EMOM x 15 minutes

1 Low Hang Snatch

Minutes 0 – 4 @75%

Minutes 5 – 9 @80%

Minutes 10 – 14 @85%

Metcon

Metcon (Time)

3 rounds for time of:

800 meter run

11 Muscle Ups/11 CTB Pull Ups

55 Air Squats

June 17th 2018

CrossFit Lindy – CrossFit

Warm-up

Group Warm Up! (No Measure)

Group Warm Up

Fun Activities

Group Stretch

Prep for the WOD
Gots a special surprise for you!!!

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 18 minutes

10 Single Arm KB Push Press right arm

20 V-Ups

10 Single Arm KB Push Press left arm

20 Air Squats

10 Single Arm KB Push Press right arm

20 Hand Release Push Ups

10 Single Arm KB Push Press left arm

20 Cal Row

June 16th 2018

CrossFit Lindy – CrossFit

8am Strength Gainz

Clean + Low Hang Clean + Front Squat + Jerk

5×1 Clean + 1 Low Hang Clean + 1 Front Squat + 1 Jerk

Stay above 75% for all sets

Warm-up

Warm-up (No Measure)

400 meter run (as a group)

3 easy rounds of:

10 pal-off press each side

10 Glute/Hip Bridge

10 KB RDLs

10 Kip Swings

Metcon

Metcon (AMRAP – Reps)

For total reps with your partner of:

5 minute AMRAP of Deadlifts

5 minute AMRAP of Squat Cleans

5 minute AMRAP of Push Jerks

Barbell is @225, 155

No Rest between movements

1 bar per team with 1 weight

Break up the reps however you see fit

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.