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Week of April 29, 2019

Our rowing challenge is over on Tuesday Friends!! Get after it! New strength set - Week 1 of 4 Monday: Strength: Bench - 10-8-6-4-2 WOD: AMRAP 15 6 Front Rack Lunge (95/65) 9 OTB Burpees 12 Push Press (95/65) Fitness: 6 Front Rack Lunge (65/45) 9 OTB Burpees 12 Push Press (65/45) Tuesday: Strength: Front…
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Week of March 25, 2019

Week of Mar 25, 2019Strength Set Week 4 of 4Monday: Strength: Bench Press 3x10WOD: 3 Rounds 21 Deadlifts (135/95RX+) (115/80 RX)7 Overhead Squats*One Bar, no rackFitness:21 Deadlifts (80/55)7 Front Squats Tuesday: Strength: OHS or Front Squat 8-6-4-2WOD: AMRAP 12min6 TTB12 DB Alt. Snatch (50/35)18 OH Alt. Lunges (50/35)Fitness:6 Hanging Knee Raises12 DB Alt. Snatch (30/20)18 Front Rack Alt. Lunges…
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Week of March 4, 2019

Week of Mar 4, 2019Strength Set Week 1 of 4Monday: Strength: Bench Press 3x10WOD: 5 Rounds7 Man Makers (40/25)10 Box Jumps (24/20”)Fitness:7 Man Makers (30/20)10 Step -ups (20”) Tuesday: Strength: OHS or Front Squat 8-6-4-2WOD: EMOM 20min 1 - 18/14 cal rowmin 2 - 3 Clean & Jerks (135/95) RX+(155/105) Wednesday: Strength: Deadlift 3 sets at 60% 1RM…
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Week of Feb 25, 2019

Week of Feb 25, 2019Strength Set Week 4 of 4Monday: Strength: Bench Press 5x3WOD: 4 Rounds:21 Deadlifts (135/95)15 Box Jump Overs (24/20")9 Push Jerks (135/95)Fitness:4 Rounds:21 Deadlifts (95/65)15 Box Jump Overs (24/20)9 Push Jerks (95/65) Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 15:5 Power Snatches (115/80)10 Overhead Squats (115/80)15 Hang Power Cleans (115/80)50 Double UndersFitness:5…
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Week of Feb 18, 2019

Monday: FAMILY DAY - 9AM ONLYWOD:  CrossFit Linchpin 02/01/20192 Rounds1 Mile Run(if its warm!) Row45 WBS (20/14)35 Pushups25 Deadlifts (185/135)15 K2E Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: 3 rounds5 Ring Muscle-ups (RX+), 5 C2B Pull-ups (RX)10 Squat Cleans (135/95)20 Box Jumps (24/20”)Fitness:5 Jumping Pull-ups10 Squat Cleans (95/65)20 Box Jumps or Steps (20”) Wednesday: Strength: Push Press…
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Week of Feb 11, 2019

Strength Set Week 2 of 4Monday: Strength: Bench Press 5x3 - All five sets at the same weightWOD:  AMRAP 2030 Overhead Squats (95/65)30 Box Jumps (24/20)30 Toes to Bar30/21 Calorie RowFitness: 30 Front Squats (65/45)30 Box Jumps (24/20)30 Knee Raises30/21 Calorie Row Tuesday: Strength: Back Squat 5x3 @80% of 1RMWOD: AMRAP 1215 Pull-ups21 Power Cleans (115/80)27 Double UndersFitness:15…
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Week of Jan 28, 2019

Week of Jan 28, 2019 Strength Set Week 4 of 4Monday: Strength: Bench Press 10-8-6-4-2WOD: 50 KBS (24/16) RX+ 32/2450 WBS (20/14) RX+ 30/2050 TTB RX+75 TTBFitness:50 KBS (20/12)50 WBS (14/10)50 Hanging Knee Raises Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: For time:50 burpees40/30 cals row or bike (M/F)30 Hang Squat Cleans (115/80)Fitness:30 burpees40/30 cals row or…
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Week of Jan 21

Week of Jan 21, 2019 Strength Set Week 3 of 4 Monday: Strength: Bench Press 10-8-6-4-2 WOD: .com 190117 10 pull-ups 20 push-ups 30 squats 2000m row 15 pull-ups 30 push-ups 45 squats 1000m row 20 pull-ups 40 push-ups 60 squats 500m row Tuesday: Strength: Front Squat 10x2 @80% of 1RM WOD: 4 Rounds 21…
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Week of Jan 14, 2019

Week of Jan 14, 2019Strength Set Week 2 of 4Monday: Strength: Bench Press 10-8-6-4-2WOD: 2 rounds15 bar facing burpees15 hang squat cleans (115/80) (RX+135/95)15 Toes to bar15 thrusters Fitness:15 burpees15 hang squat cleans (80/55)15 knees to elbows15 thrusters  Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: 3 Rounds20 KBS (24/16) (RX+32/24)50 Double Unders20 Cal AAB/BikeFitness:15 KBS (16/12)100 Single…
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Week of Jan 7, 2019

Week of Jan 7, 2019Strength Set Week 1 of 4 Monday: Strength: Bench Press 10-8-6-4-2WOD: 5 Rounds1 Min WallBalls (20/14)1 Min KBS (32/24)1 Min Calorie Bike1 Min Rest Tuesday: Strength: Front Squat 10x2 @80% of 1RMWOD: AMRAP 12 - increase by two each round2 Push Press (115/80)2 TTB2 Box Jump Overs (24”/20”)Fitness:2 Push Press (80/60)2 Knee Raises (Knees…
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