August 15, 2016 Monday

L4: 2 Mile L3: 2 Mile L2: 2400M L1: 1 Mile


August 14, 2016 Sunday


August 13, 2016 Saturday

Everyone partners up, Partner A will row first, Partner B bikes first. Wait 2 minutes after the second athlete finishes. The athlete who finished the first round first will now be delayed for round two the amount of time the other athlete was slower than them by. For example Athlete A Finishes round 1 in 3:15 Athlete B finishes in 3:30. Athlete B will now start at 5:30 and athlete A will start at 5:45. This will continue for 5 Rounds. L4/L3/L2: 200M Run L1: 100M Run L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 Row L4: 18/14 L3: 15/12 L2: 12/10 L1: 10/8 Bike L4: 15/12 L3: 12/10 L2: 10/8 L1: 8/6 L4: 135/95 L3: 100/70 L2: 75/55 L1: 45/33 (Hang)


August 12, 2016 Friday

L4/L3/L2: Build to a heavy 3 reps L1: 5x5 form

For Time: 70 Burpees 5 Deadlift EMOM L4: 80 Burpees L3: 70 Burpees L2: 60 Burpees L1: 60 Assisted Burpees L4: 245/170 L3: 185/125 L2: 135/95 L1: 95/65


August 11, 2016 Thursday


August 10, 2016 Wednesday

*These are jerk dips with a pause. After two jerk dips with pause then go into a jerk with no pause. Focus on keeping the core engaged the entire complex while breathing. L4/L3/L2: As written L1: 5x5 Push Press Form

Listed are L4 weights, make sure you scale appropriately. *CrossFit Linchpin Workout L4: 205/145 L3:155/110 L2: 85/60, 4 Rounds of 6 each L1:65/45, 4 Rounds of 7 each

Or T-I-Y Shoulders


August 09, 2016 Tuesday

Claudia

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 400M L3: 400M L2: 300M L1: 200M

L4: 75 GHD's L3: 50 GHD's or 100 Ab Mat Sit-ups L2: 75 Ab Mat Sit-Ups L1: 50 Ab Mat Sit-Ups


August 08, 2016 Monday

*If you have a sub 5:30/6 Jackie time you can attempt L4 L4: 65/45 L3: 45/35 L2: 33/25 L1: 15/15 L4: 30 C2B L3: 30 Pull-Ups L2: 30 Banded Pull-Ups L1: 30 Ring Rows

L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: Weighted Dips L3: Dips L2: Banded Dips L1: Box Dips


August 07, 2016 Sunday


August 06, 2016 Saturday

Miktarian

Please bring a $10 donation for the Miktarian Scholarship Fund L4/L3: As Written Run L2: 600/400/600 L1: 400/200/400 S2O L2: 85/60 L1: 45/33 Front Squat L2: 85/60 L1: 45/33 Box Jump L2: 20/Plates L1: Plates Push-Ups L2: 20" Box L1: 30" Box


August 05, 2016 Friday

*10 Min Cap L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 100 Singles L4: 70/53 L3: 53/35 L2: 35/26 L1: 26/18 L4: 25/20 L3: 20/14 L2: 14/10 L1: 10/8 L4/L3: Jumping Lunges L2: Walking Lunges L1: Assisted Lunges L4/L3/L2: Hip Extension L1: Superman L4/L3/L2: Burpees L1: Assisted Burpees


August 03, 2016 Wednesday

L4/L3/L2: 1/3/5 - Shoulder Press/Push Press/Jerk L1: 5x5 Push Press

L4: 180/125 L3: 135/95 L2: 100/70 L1: 45/33, Hang Clean and Jerk L4: T2B L3: T2B L2: Knee Raises L1: Ab Mat Sit-Ups

L4: 50 Strict HSPU L3: 20 Strict HSPU L2: 20 Strict w/Ab Mat L1: 30 DB Press


August 02, 2016 Tuesday

*24 Min Time Cap L4: 500M Row/30 Cal Bike L3: 500M Row/25 Cal Bike L2: 400M Row/20 Cal Bike L1: 300M Row/15 Cal Bike L4: 165/115 L3: 125/85 L2: 95/65 L1: 65/45 L4: 15 Burpees L3: 15 Burpees L2: 12 Burpees L1: 12 Assisted Burpees

Use a moderate load for this. L4: 125/85 L3: 95/65 L2: 65/45 L1: 45/33


August 01, 2016 Monday

L4/L3: Find a Heavy 5 Reps L2: 15 Negative Pull-Ups/Banded Pull-Ups L1: 3x10 Dumbbell Rows

L4: 115/80 L3: 85/60 L2: 65/45 L1: 45/33, Power Snatch L4: 30/24 L3: 24/20 L2: 20/Plates L1: Plates L4: 200M L3: 200M L2: 200M L1: 100M

Or KB Arm Bar


July 30, 2016 Saturday

*1 Person Rowing or Biking at all times (must use the same one the whole time) *Score is max calories on bike or row *Score is also Rounds completed L4: 100 Double Unders L3: 50 Double Unders L2: 150 Singles L1: 100 Singles L4: 50/35 L3: 35/25 L2: 25/15 L1: 15/10 L4: 2 Legless L3: 2 Rope Climbs to 15' L2: 2 Rope Climbs to 10' L1: 10 Ring Rows

L4: 10 Strict Muscle-Ups L3: 30 Strict Dips L2: 30 Strict Banded Dips L1: 30 Box/Paralette Dips


July 29, 2016 Friday

5x5 Back Squat (2-0-1-0) - The goal is to work on speed out of the bottom of the squat. The numbers above mean 2 second descent, no pause or bounce at the bottom then 1 second up (This needs to be fast on the way up) L4/L3/L2: Heaviest set of 5 with good form L1: 5x5 form

L4: 275/185 L3: 205/140 L2: 155/105 L1: 95/65 L4: 400M L3: 400M L2: 300M L1: 200M

Stay at a comfortable load if you decide to add weight. If you add weight to the deadlifts, use Kettlebells.