January 24th 2018

CrossFit Lindy – CrossFit Strength Gainz Shoulder Press 5×5 Shoulder Press as heavy as possible for all 5 sets Warm-up Warm-up (No Measure) Every 2 minutes for 18 minutes (9 sets) 20 Cal Row 20 Target Burpees 20, 15 Cal Bike Alternate each movement each set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP for […]

January 23rd 2018

CrossFit Lindy – CrossFit Strength Gainz Big Dumb Snatch Pull Complex Snatch 1st Pull + Hang Snatch High Pull + Snatch High Pull (From the floor)5×3 Snatch 1st Pull + 3 Hang Snatch High Pull + 3 Snatch High Pull (From the floor) No Dropping…use straps Weightlifting Clean 4 rounds of: EMOM x 4 minutes […]

January 22nd 2018

CrossFit Lindy – CrossFit Strength Gainz Pause Back Squat 8×2 Pause Back Squats Hold the bottom for a quick 1-2″ Heavier then last week Weightlifting Snatch 4 rounds of: EMOM x 4 minutes Minute 1: 1 Snatch @70% Minute 2: 1 Snatch @75% Minute 3: 1 Snatch @80% Minute 4: 1 Snatch @85% No rest […]

January 21st 2018

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes with your partner of: 30 Ball Walls 30 Burpees 30 Box Jumps 30 V-Ups One person works while the other performs “active rest” […]

January 20th 2018

CrossFit Lindy – CrossFit 8am Strength Gainz Power Clean and Jerk 2×2 @75% 2×2 @80% 2×1 @85% 1×1 @90% 1×2 @75% 1×2 @80% 1×1 @85% 1×1 @90% Rest 1-2 minutes between sets This is off of your best power clean and jerk ever in your life Warm-up CFL Basic Warm Up 1 (No Measure) 3 […]

January 18th 2018

CrossFit Lindy – CrossFit Warm-up Bench Press 5 minute light rowing Prep them Shoulders/Pecs Every 4 minutes x 20 minutes (5 sets) 10 Bench Press 20 DB/KB Supported Single Arm Rows (10 each side) Share benches Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes with your partner of: 10 Deadlifts, each @255, […]

January 17th 2018

CrossFit Lindy – CrossFit Strength Gainz Split Jerk 10×1 Split Jerk. Hold split stance for 10 seconds. Go as heavy as possible Warm-up EMOM Warm Up 7 (No Measure) EMOM x 15 minutes 15 KB Sumo Deadlift High Pulls 15 Hand Release Push Ups 15 Goblet Squats 15 Ring Rows 15 V-Ups Alternate movements each […]

January 16th 2018

CrossFit Lindy – CrossFit Strength Gainz Deadlift 5×5 Deadlifts @75-80% Weightlifting Clean 3 rounds of: Every 30″ for 4 minutes (8 reps) 1 Clean Rest 1 minute after each round Stay at one weight each round and add weight after each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 18 minutes of: 30 […]

January 15th 2018

CrossFit Lindy – CrossFit Strength Gainz Pause Back Squat 7×3 Pause Back Squats Hold bottom for a quick 1-2″ Weightlifting Snatch 3 rounds of: Every 30″ for 4 minutes (8 reps) 1 Snatch Rest 1 minute after each round Stay at one weight each round and add weight after each round Metcon Metcon (Time) 3 […]

January 14th 2018

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 20 minutes of: 10 Pull Ups 15 Push Ups 20 Air Squats

January 13th 2018

CrossFit Lindy – CrossFit Metcon Metcon (Calories) CFL Snowman Against Jelly Belly 1st Workout AMRAP in 12 minutes of: Max Calories on the Bike 5 Clean and Jerks At the count of 3, 2, 1, GO! Both athletes will begin to work. Athlete 1 will start performing clean and jerks, while athlete 2 will burn […]

January 12th 2018

CrossFit Lindy – CrossFit Strength Gainz Paused Front Squat 7×3 Paused Front Squats as heavy as possible Hold the bottom for 3″ Weightlifting 3-2-1 Power Snatch Every 2 minutes, FOR 3 ROUNDS 3 Power Snatch @75% 2 Power Snatch @80% 1 Power Snatch @85% Total of 18 minutes (9 SETS of Snatches) Metcon Metcon (Time) […]

January 11th 2018

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 3 minutes of low intensity rowing 5-7 minutes all shoulder mobility 1 set of: 10 scap pull ups 10 scap push ups 30″ OH Plate Hold @45, 25 You have 15 minutes to complete: 3×5-7 Ring Swings 3×5-7 False Grip Ring Pull Ups 3×5-7 Ring Dips 3×5 […]

January 10th 2018

CrossFit Lindy – CrossFit Strength Gainz Split Press 6×3 Split Press as heavy as possible with a 3″ hold at the top of each rep Warm-up Warm-up (No Measure) Every 2 minutes x 18 minutes (alternating moments) 250, 200 meter row 20, 15 Cal Bike 30 Kettlebell Swings Metcon Metcon (AMRAP – Rounds and Reps) […]