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12/20/2018 Thursday

Row 2000 Meters Wod: For Time 50 DU 5 Stone 2 Shoulder 40 DU 4 Stone 2 Shoulder 30 DU 3 Stone 2 Shoulder 20 DU 2 Stone 2 Shoulder 10 DU 1 Stone 2 Shoulder

12/19/2018 Wednesday

Emom: 10 Minutes Odd: 5 Knees 2 Elbow 5 Toes 2 Bar Even: 15 Push Ups Wod: 3 Rounds 40 Sit Ups 20 Dumbbell Bench Press 50/30 20 Dumbbell 50/30 Box Step Ups 24/20

12/18/2018 Tuesday

Strength: Weighted Ring Dips 5-5-5-5-5-5-5 Wod: For Time Run 800 Meters 25 Squat Snatch 95/65 Run 400 Meters 20 Squat Snatch 95/65 Run 200 Meters 15 Squat Snatch 95/65

12/17/2018 Monday

Wod: “Monday Mash” Courtesy Of Crossfit Linchpin For time:  15 Clean & Jerks, 135/95  30/20 Calories, Bike  15 Clean & Jerks, 135/95  CrossFit Linchpin Test 6  4 Rounds: 21 Wallballs, 20/14  18 Pull-ups  15 Kettlebell Swings, 53/35  12 Handstand...

12/14/18 Friday

Strength: Squat Clean Work up to a heavy single. Wod: 3 rounds for time of: 30 dumbbell snatches 30 toes-to-bars Men: 50-lb. dumbbell Women: 35-lb....