970-343-9040 | FIND US: 336 SPRING CREEK CIRCLE - UNIT 1 - GYPSUM CO 81637 USA

BLOG

8/08/2017 Tuesday 

Strength: Front Squat 5-5-3-3-3 Do a 90 s c Plank hold between sets, if you break 10 burpees before you resume planking  Wod: Amrap 20 Min 5 Dead Lift 315/155 10 Pull Ups 15 Cal Row 

8/07/17 Monday 

Wod: "Monday Mash" Courtesy of CrossFit Linchpin "Randy"  For time:  75 Power Snatch, 75/55  21-15-9 reps for time of:  Hang Squat Clean 135/95  Handstand Push-up, strict  4 Rounds for time of:  20 GHD Sit-ups  15 Burpees,...

8/05/2017 Friday

Strength: Bench Press  10-10-10-7-7-7-4-4-4 Do a 30 Sec Hollow Rock Hold Between sets. Wod: 5 Rounds 2 Rope Climbs 20 Med Ball Cleans 20/14 ​​

8/04/2015 Thursday 

Row 1000 Meters Strength: Push Jerk 3-3-3-2-2-2-1-1-1 Wod: 3 Rounds 100' Front Rack Lunge 135/95 20 Cal Row 10 Deficit HSPU 5" Two 45's each side  20 GHD Sit Ups 

Wednesday 8/02/17

Run 800 meters Emom 10 Minutes  Odd: 5 Ring Muscle Ups Even: 3 Stone 2 shiulder AHAP Wod: 21-15-9 Dead Lift 275/170 Box Jumps 24/20 Chest 2 Bar Pull Ups ​​​ ​