November 24th 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat 6×3 Overhead Squat @80% Weightlifting 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 1 minute max LIGHT Kettlebell Snatches (Switch as needed) Rest […]

November 23rd 2017

CrossFit Lindy – CrossFit Warm-up CFL Basic Warm Up 1 (No Measure) 3 easy rounds of: 200m Run/Row 20 Pla-off Press (10 each side) 20 Single Arm KB/DB Upright Rows (10 each side) 20 Single Arm KB Overhead Squats (10 each side) 10 Kip Swings on Pull Ups bar Metcon Metcon (Time) HAPPY THANKSGIVING!!!! 5 […]

November 22nd 2017

CrossFit Lindy – CrossFit Strength Gainz Split Jerk 7×3 Split Jerk as heavy as possible. Maybe around 80% or so Strength Gainz Clean Every 2 minutes x 14 minutes 3 Cleans. Build to a max You can drop, just be quick! Metcon Metcon (Time) For time: 15-10-5 of: Thrusters @165, 115 2x Toes to Bar

November 21st 2017

CrossFit Lindy – CrossFit Strength Gainz Hang Snatch High Pull 6×3 Hang Snatch High Pulls Hold each rep ABOVE the knee for 3″ Go as heavy as possible Warm-up EMOM Warm Up 2 (No Measure) EMOM for 20 minutes, alternating movements each minute 10-15 Ring Rows 10-15 Push Ups 10-15 Sit Ups 10-15 Air Squats […]

November 20th 2017

CrossFit Lindy – CrossFit Strength Gainz Pause Back Squat 10×1 Pause Back Squat Go as heavy as possible for all 10 sets Weightlifting Hang Snatch + Snatch Every 2 minutes x 14 minutes 1 Hang Snatch + 2 Snatches Build to a max Metcon Metcon (Time) 5 rounds for time of: 15, 11 Cal AB […]

November 19th 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: 200 meters rowed 20 Push Press @95, 65 20 V-Up Sit Ups 20 Front Rack Lunges @95, 65

November 18th 2017

CrossFit Lindy – CrossFit Metcon 5k Run (Time) Max Effort 5k RunGym is closed for the Hope for Warriors Run Go out and run a 5k!!!

November 17th 2017

CrossFit Lindy – CrossFit Strength Gainz Tempo Front Squat 3-5″ Descent and explode up7×3 Tempo Front Squats Stay across. Try and use 80-85% of 1RM Clean Weightlifting 5-3-1 Power Snatch Every 2 minutes, FOR 3 ROUNDS, 5 Power Snatch @75%, 3 Power Snatch @80%, 1 Power Snatch @85%. Total of 18 minutes (9 SETS of […]

November 16th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) Group Stretch EMOM x 5 minutes 10-15 Ring Rows ONLY EMOM x 5 minutes 10-15 Push Ups or Banded Push Ups (Harder push ups) EMOM x 5 minutes 10-15 V-Ups No rest in-between movements Metcon Metcon (AMRAP – Reps) AMRAP in 8 minutes 15 Calories Rowed 15 […]

November 15th 2017

CrossFit Lindy – CrossFit Strength Gainz Split Jerk 8×2 Split Jerk @85% of your best jerk 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 (Time) For time: 21-16-11-6 […]

November 14th 2017

CrossFit Lindy – CrossFit Strength Gainz 3 Position Holds Hold each position for 3 seconds, starting from the bottom and work your way up! 2″ off the floor, AT the knee, mid thigh Have the shoulders remain over the bar the whole time6×3 Snatch Grip 3 Postition Holds Warm-up E2OM Warm Up 1 (No Measure) […]

November 13th 2017

CrossFit Lindy – CrossFit Strength Gainz Pause Back Squat 8×2 Pause Back Squat Go heavier then last week on every set Weightlifting Snatch 3 rounds of: Every 30″ x 4 minutes (8 sets) 1 Snatch Rest 1 minute after each round Add weight AFTER each round Metcon Metcon (AMRAP – Rounds and Reps) AMRAP in […]

November 12th 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) 6 rounds for time of: 200 meter run 20 Kettlebell Swings 20 Hand Release Push Ups

November 11th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 12 minute Assault Bike with you and your partner Switch every 2 minutes 3 rounds of: 20 Pal-off Press (10 each side) 10 Kip Swings 10 Walking Spidermans, hold each leg for 5″ then step forward and hold the next leg 10 Supermans Metcon Metcon (Time) For […]