7/28/16

A.

500m row TT

Rest 10 min

B.

3 rounds for time:

400m run 

15 knees to elbows

15 KB snatch right arm 53/35

15 KB snatch left arm

*Crossfit Linchpin

Big up to all the finishers on today’s WOD!!!  6:30pm brought down the house!!!!

7/26/16

A.

1 sets of 30, then add weight and rest 3 minutes, then a set of 30 with the second weight (2 x 30 essentially)
 squat 1rm<200 (75#) and then (95#)

squat 1 RM 200-300 (95 #) and then (115#)
squat 2 RM 300-400 (115#) and then (135#)
400+ (135#) and then (155#)

 B.
WOD:

21-15-9
Toes to Bar
Hang Power Clean 95/65

#OutlawCrossfit

7/23/16

Heyooooooo, we will kickoff the burpee madness at 11am tomorrow morning. We will be doing a group workout ALL TOGETHER and then will cheer Whitney on as she earns her way through a full 10 min!!!!