October 24th 2017

CrossFit Lindy – CrossFit Strength Gainz Snatch 1st Pull 5×5 Snatch 1st Pull with a 3″ hold at the knee Use 105-110% of 1RM snatch Weightlifting 3-2-1 Power Cleans + 1 Jerk Every 2 minutes, FOR 3 ROUNDS, 3 Power Cleans + 1 Jerk at 75%, 2 Power Cleans + 1 Jerk @80%, 1 Power […]

October 23rd 2017

CrossFit Lindy – CrossFit Strength Gainz Tempo Back Squat 5″ Down and explode out of the bottom5×5 Tempo Back Squat Keep loads moderate. Focus on going slow in your weakest position in squat Weightlifting Hang Snatch Every 2 minutes x 14 minutes 3 Hang Snatches No Dropping. Build to a max Metcon Metcon (AMRAP – […]

October 22nd 2017

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (Time) 5 rounds for time of: 200 meter run 20 KB Front Rack Lunge (1 or 2 KBs, doesn’t matter) 20 Hand Release Push Ups

October 21st 2017

CrossFit Lindy – CrossFit Metcon 5k Run (Time) Max Effort 5k RunRemember folks…gym is closed. Use mapmyrun.com and run a 5k!

October 20th 2017

CrossFit Lindy – CrossFit Strength Gainz Snatch Push Press + Overhead Squat 7×2 Snatch Push Press + 1 Overhead Squat Heavy across Warm-up FGB Style Warm Up 2 (No Measure) 3 rounds of: 1 minute max Burpees 1 minute max Toes to Bar 1 minute max Hand Release Push Ups 1 minute max Double Unders […]

October 19th 2017

CrossFit Lindy – CrossFit Warm-up FGB Style Warm Up 1 (No Measure) Quick review of the Medicine Ball Clean 3 rounds of: 1 minute max Twisting Medicine Ball Throw (to the wall and catch) 1 minute max Plank Knee to Elbows 1 minute max Med Ball Cleans 1 minute max Med Ball Russian Twists 1 […]

October 18th 2017

CrossFit Lindy – CrossFit Strength Gainz Push Press 5×5 Push Press @80-85% of 1RM Weightlifting Clean + Low Hang Clean + Front Squat Every 2 minutes x 14 minutes 1 Clean + 1 Low Hang Clean + 1 Front Squat Metcon Metcon (Time) For time: 45 Kettlebell Swings 40 Target Burpees 35 Toes to Bar […]

October 17th 2017

CrossFit Lindy – CrossFit Strength Gainz Hang Snatch High Pull 5×5 Hang Snatch High Pull as heavy as possibe Strength Gainz Power Clean and Jerk EMOM x 15 minutes 1 Power Clean and Jerk Build to a max Metcon Metcon (AMRAP – Reps) With a 19 minute clock, for total reps: 0:00 – 500 Run […]

October 16th 2017

CrossFit Lindy – CrossFit Strength Gainz Tempo Back Squat 5″ Down and explode out of the bottom7×2 Tempo Back Squats + 1 Regular Back Squat. Try and go heavier from last week Weightlifting Snatch + Low Hang Snatch + Hang Snatch Every 2 minutes x 14 minutes 1 Snatch + 1 Low Hang Snatch + […]

October 15th 2017

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: 15 Front Squats @95, 65 12 Push Press @95, 65 9 Burpee Over Bar Rest 30 seconds

October 14th 2017

CrossFit Lindy – CrossFit 8am Strength Gainz Clean EMOM x 18 minutes (1 snatch per minute) 1 Clean @ 70% 1 Clean @ 75% 1 Clean @ 80% 1 Clean @ 85% 1 Clean @ 90% 1 Clean @ 85% 1 Clean @ 80% 1 Clean @ 75% 1 Clean @ 80% 1 Clean @ […]

October 13th 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat Establish a 3RM Weightlifting Power Snatch EMOM x 15 minutes 1 Power Snatch Build to a max Metcon Metcon (Time) For time: 18-15-12-9-6-3 of Front Squats @185, 125 Handstand Push Ups 45 Double Unders after each set

October 12th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 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 18 minutes 20 Cal Row 20, 15 Cal Bike […]

October 11th 2017

CrossFit Lindy – CrossFit Strength Gainz Split Jerk 10×1 Split Jerk @85-90% Weightlifting 5-3-1 Power Cleans Every 2 minutes, FOR 3 ROUNDS, 5 Power Cleans @75%, 3 Power Cleans @80%, 1 Power Clean @85%. Total of 18 minutes (9 SETS of Power Clean and Jerks) Metcon Metcon (AMRAP – Reps) On a 15-minute clock, for […]