May 28th 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: 20 Kettlebell Swings 20 V-Up Sit Ups 20 Calories Rowed 20 Hand Release Push Ups 20 Single Arm KB Overhead Lunges

March 27th 2017

CrossFit Lindy – CrossFit 9am Strength Gainz 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 Clean and Jerk @85%. Total of 18 minutes (9 SETS of Clean and Jerks) Warm-up EMOM Warm Up 6 […]

May 26th 2017

CrossFit Lindy – CrossFit Strength Gainz Snatch Push Press + Overhead Squat 7×3 Behind the Head Snatch Push Press + 1 Overhead Squat with a 5″ hold at the bottom Weightlifting Power Snatch EMOM x 15 minutes 2 Power Snatches You can drop, just be quick Build to a max Metcon Metcon (Time) 3 rounds […]

May 24th 2017

CrossFit Lindy – CrossFit Strength Gainz Front Squat 5×5 Front Squats. No tempo. Get Jacked Weightlifting Clean and Jerk Every 2 minutes x 14 minutes 2 Cleans + 1 Jerk Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in 15 minutes of: 15/10 Calories on the Assault Bike 10 Power Cleans @135, 95 15 Burpees […]

May 23rd 2017

CrossFit Lindy – CrossFit Strength Gainz Hang Snatch High Pull 6×3 Hang Snatch High Pull If you cant get the bar up high, its too heavy Warm-up Warm-up (No Measure) 5 minute free stretch Focus on your legs, mostly the quads For 20 minutes with your partner Max Calories Switch every minute Metcon Metcon (AMRAP […]

May 22nd 2017

CrossFit Lindy – CrossFit Strength Gainz Back Squat 6×3 Tempo Back Squats Weightlifting Halting Snatch 3 rounds of (9 total sets): Every 2 minutes x 6 minutes (3 sets) 3 Halting Snatches 2 Halting Snatches 1 Halting Snatch Add weight each set RESET each round New Section Metcon (Time) For time: 90 Double Unders 65 […]

May 21st 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 18 minutes of: 40 Ball Walls 40 Ring Rows 30 Med Ball Sit Ups 30 Hand Release Push Ups 20 Med Ball Lunges 20 Box […]

May 20th 2017

CrossFit Lindy – CrossFit 9am Strength Gainz 3-2-1 Snatch Every 2 minutes, FOR 3 ROUNDS, 3 Snatch @75%, 2 Snatch @80%, 1 Snatch @85%. Total of 18 minutes (9 SETS of Snatches) Warm-up EMOM Warm Up 7 (No Measure) EMOM x 15 minutes 15 KB Sumo Deadlift High Pulls 15 Hand Release Push Ups 15 […]

May 19th 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat Establish a 1RM Weightlifting Power Snatch + Hang Power Snatch EMOM x 15 minutes 1 Power Snatch + 1 Hang Power Snatch Build to max Metcon Metcon (Time) For time: 35 Thrusters @95, 65 30 CTB Pull Ups 25 Target Burpees 20 Sumo Deadlift High Pulls @95, […]

May 18th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) AMRAP in 8 minutes of: Keg Toss with a med ball Overhead Soccer Throw So basically how this is going to work is that, you are just going to throw a medicine ball at the wall The keg toss is when you are facing away from the […]

May 17th 2017

CrossFit Lindy – CrossFit Strength Gainz Front Squat 6×3 Front Squats Stay heavy for all six sets Do not build to a max Weightlifting Power Clean + Hang Clean + Jerk Every 2 minutes x 14 minutes 1 Power Clean + 1 Hang Clean + 1 Jerk Metcon Metcon (Time) 5 rounds for time of: […]

May 16th 2017

CrossFit Lindy – CrossFit Weightlifting Deadlift 5×5 Tempo Deadlift @70-75% 3-5″ Descent AND reset before each rep! (No bouncing) Warm-up Warm-up (No Measure) We are going to do a quick little leg thing Then, EMOM x 20 minutes Minute 1: 15/12 Calories Rowed Minute 2: 10 Target Burpees Scale Reps as needed in order to […]

May 15th 2017

CrossFit Lindy – CrossFit Strength Gainz Back Squat 8×2 Back Squats (no tempos) Weightlifting Snatch + Low Hang Snatch + Overhead Squat Every 2 minutes x 14 minutes 1 Snatch + 1 Low Hang Snatch + 1 Overhead Squat Build to a max Metcon Metcon (Time) For time: 1200 meter run (3rd block which is […]

May 14th 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 18 minutes of: 20 Calories Rowed 20 Ball Walls 20 Hand Release Push Ups 20 Kettlebell Swings 20 Box Jumps 20 Single KB Push Press […]