February 23rd 2018

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 5 minutes light bike Spend roughly 10 minutes mobilizing the shoulders and legs Then 3-5 EASY round of: 3-4 Kip Swings on the Pull Up bar 3-5 Kettlebell Swings 5 Cal Bike Rest 1 minute between round Rest as needed before you start Then only 3 rounds […]

February 22nd 2018

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 3 rounds of: 1 minute max Row Rest 30 seconds 1 minute max KB/DB Push Press Rest 30 seconds 1 minute Hollow Hold Rest 30 seconds 1 minute max Bike Rest 30 seconds Find some numbers and see if you can hold onto these for whole warm […]

February 21st 2018

CrossFit Lindy – CrossFit Strength Gainz Split Press 5×5 Split Press Use moderate loads today. Nothing too cray cray Warm-up EMOM Warm Up 1 (No Measure) EMOM for 15 minutes, alternating movements each minute 50 Double Unders/100 Singles 10-15 Arch Ups with PVC 10-15 V-Ups 10-15 Kettlebell Swings 10-15 Air Squats Metcon Metcon (AMRAP – […]

February 20th 2018

CrossFit Lindy – CrossFit Strength Gainz Warm-up (No Measure) Snatch Pull 6×3 Snatch Pulls @85-90% of 1RM Weightlifting Clean Every 90 seconds x 15 minutes (10 sets) 8 Burpee Over Bar + 1 Clean Build to a max If you think you are going to struggle with these burpees. Just do 5. Metcon Metcon (Time) […]

February 19th 2018

CrossFit Lindy – CrossFit Strength Gainz Back Squat Take 15-20 mintues to build to up 85-90% of your best Back Squat then Every 90″ x 6 sets 3 Back Squats @90% of todays best Weightlifting Snatch EMOM x 15 minutes 30 Double Unders + 1 Snatch Build to a 1RM Metcon Metcon (Time) For time: […]

February 18th 2018

CrossFit Lindy – CrossFit Warm-up Group Warm Up! (No Measure) Group Warm Up Fun Activities Group Stretch Prep for the WOD Metcon Metcon (No Measure) Coach Sheila Special. Come in and see what it is!!!!

February 17th 2018

CrossFit Lindy – CrossFit 8am Strength Gainz Snatch 3×3 @65% 3×2 @70% 3×1 @75% Rest as needed between sets Warm-up Warm-up (No Measure) 3 easy rounds of: Row 200 meters 10 Pla-off press each side 10 Supermans 10 Walking spidermans with a 3″ hold at bottom 10″ Pigeon Pose each side Metcon Metcon (AMRAP – […]

February 16th 2018

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat 6×3 Overhead Squas @60-65% Warm-up E2OM Warm Up 1 (No Measure) Every 2 minutes x 18 minutes (9 sets in total) 200 meter run/20 Target Burpees 200/250 meter row 20, 15 Cal Bike Alternating movements every 2 minutes Metcon Metcon (Time) For time: 35-25-15-5 of Overhead Squats […]

February 15th 2018

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Coaches Choice!!! Metcon Ocana (AMRAP – Rounds and Reps) In teams of 3… AMRAP in 29 minutes of: 29 Squat Cleans @155, 105 29 Toes to Bar 29 Push Jerks @155, 105 29 Burpees 29 Thrusters @155, 105 On the count of 3, 2, 1, GO!!! Two […]

February 14th 2018

CrossFit Lindy – CrossFit Strength Gainz Push Press 6×3 Push Press @65-70% Hold each rep overhead for 3″ Weightlifting Barbell Cycling – Power Clean 3 rounds of: EMOM x 4 minutes 5 Power Cleans Rest 1 minute after each round Try and go heavyGo light today, but add weight after each round Metcon Metcon (Time) […]

February 13th 2018

CrossFit Lindy – CrossFit Strength Gainz Snatch 1st Pull 6×3 Snatch 1st Pulls @90-95% of 1RM snatch Weightlifting Clean + High Hang Clean Every 2 minutes x 14 minutes 1 Clean + 2 High Hang Clean Use moderate loads for this. Nothing more then 70% of your best clean Metcon Metcon (AMRAP – Rounds and […]

February 12th 2018

CrossFit Lindy – CrossFit Strength Gainz Back Squat 6×3 Back Squats @70% Deload week for everyone Weightlifting Snatch + High Hang Snatch Every 2 minutes x 14 minutes 1 Snatch + 2 High Hang Snatches Use moderate loads for this. Nothing more then 70% of your best snatch Metcon Metcon (AMRAP – Rounds and Reps) […]

February 11th 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 of: 6 Turkish Get Ups (3 each side) 24 Hand Release Push Ups 6 Single Arm Push Presses Each Side (12 total) 24 […]

February 10th 2018

CrossFit Lindy – CrossFit 8am Strength Gainz Clean and Jerk EMOM x 4 minutes 1 Clean and Jerk @75% EMOM x 4 minutes 1 Clean and Jerk @80% EMOM x 4 minutes 1 Clean and Jerk @85% EMOM x 4 minutes 1 Clean and Jerk @80% EMOM x 4 minutes 1 Clean and Jerk @85% […]