WOD 1.13.19

A. Push Jerk 5-5-5-5-5 B. 8 rounds for max reps: In 1 minute: 12 Hang Dumbbell Snatch, alternating 50/35LB Max Rep Burpee Lateral Box Jump Over 24/20" Rest 1 minute.

WOD 1.11.19

A. Superset Front Squat 3-3-3-3-3 Strict Pull Up 3-3-3-3-3 B. 3 rounds for max reps: 1 Min Wall Ball 1 Min Kettlebell Swing 2/1.5P 1 Min Pull Up 1 Min Rest

WOD 1.10.19

A. Superset Bench Press 3-3-3-3-3 GHD Sit Up 15-15-15-15-15 B. As many rounds as possible in 12 minutes: 5 Handstand Push Up 10 Deadlift 70/47KG 15 Double Under

WOD 1.9.19

A. Superset Front Rack Lunge 6-6-6-6-6 Skill Work Ring Swings B. 3 rounds for time: 400M Run 10 Back Squat @ bodyweight 5 Muscle Up

WOD 1.8.19

A. Work up to a heavy Single Squat Snatch B. For time: 20 Power Snatch 52/35KG 20 Bar Facing Burpee 20 Overhead Squat 52/35KG 20 Bar Facing Burpee 20 Power Snatch 52/35KG

WOD 1.6.19

A. Work up to a heavy Double Hang Squat Clean B. 4 rounds for time: 4 Power Clean 93/66KG 4 Front Squat 93/66KG 4 Shoulder to Overhead 93/66KG courtesy of Crossfit Linchpin

WOD 1.5.19

A. Push Press 5-5-5-5-5 On the last rep hold overhead for 20 seconds. B. As many rounds as possible in 15 minutes: 1 Strict Pull Up 2 Burpee 3 Squat 2 Strict Pull Up 4 Burpee 6 Squat 3 Strict Pull Up 6 Burpee 9 Squat Continue…

WOD 1.4.19

A. Superset Deadlift 2-2-2-2-2 L-Sit 5 x 20 Sec B. 5 rounds for time: 15 Deadlift 70/47KG 12 Toes to Bar 9 Ring Dip

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WOD 1.3.19

A. Wide Grip Behind the Neck Split Jerk 3-3-2-2-1-1-1 B. 3 rounds for time: 400M Run 15 Hang Power Snatch 52/35KG 9 Bar Facing Burpee