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

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

WOD 1.2.19

A. Superset Back Squat 5-5-5-5-5 Skill Work Kipping/Bar Muscle Up B. For time: 21 Thruster 52/35KG 9 Bar Muscle Up 15 Thruster 15 Chest to Bar Pull Up 9 Thruster 21 Pull Up

WOD 1.1.19

CLOSED - NEW YEARS DAY

WOD 12.31.18

A. "Zeus" 3 rounds for time: 30 Wall Ball 30 Sumo Deadlift High Pull 34/25KG 30 Box Jump 24/20" 30 Push Press 34/25KG 30 Calorie Row 30 Push Up 10 Back Squat @ bodyweight

WOD 12.30.18

A. Overhead Squat 2-2-2-2-2 B. For time: 21-15-9 reps of: Kettlebell Swing 2/1.5P Burpee Then, Run 800M This workout is scored in two parts. One score for the KBS and Burpee, and another for total time including the Run.…

WOD 12.29.18

A. Every minute for 10 minutes: 2 Snatch Pull @ 100% 1 RM Snatch B. As many rounds as possible in 15 minutes: 1 Rope Climb 10 Push Up 10 Hollow Rock 10 Arch Rock