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01/31/2019 Thursday

Emom: 12 Min Even: 12 Box Jumps 24/20 Odd: Plank 60 Seconds Wod: 10 Rounds 1 Power Snatch 185/125 3 Overhead Squat 185/125 (Mod is Power Clean and Front...

01/30/2019 Wednesday

Strength: 4 Super sets of 10 Dumbbell Pull Overs 10 Weighted Back Extensions with 25/10 lb plate. Wod: For Time 50-40-30-20-10 Kettle Bell Swings 1.5/1 Pood Push Ups Row For Cal

01/28/2019 Monday

Wod: “Monday Mash” Courtesy Of Crossfit Linchpin AMRAP 15 minutes of:  100 Double-under  50/35 Calories, Bike  25 Ring Dips  5 Rounds for time of:  5 Squat Clean Thruster, 115/75  5 Bar Muscle-ups  4 Rounds for time...

01/25/2019 Friday

Conditioning: Row 5 Meters x 5 200 Moderate 200 Sprint 100 easy Wod. 10-9-8-7-6-5-4-3-2-1 Toes 2 Bar Shoulder 2 Overhead 155/105 Med Ball Lunges 2x the...