September 20th 2017

CrossFit Lindy – CrossFit Strength Gainz Push Press 6×3 Push Press with a 3″ hold over head each rep Go as heavy as possible for all 6 sets Weightlifting 3-2-1 Power Clean and Jerk Every 2 minutes, FOR 3 ROUNDS, 3 Power Clean and Jerks at 75%, 2 Power Clean and Jerks @80%, 1 Power […]

September 19th 2017

CrossFit Lindy – CrossFit Strength Gainz Clean 1st Pull 5×5 Clean 1st Pull with a 3″ hold at the knee Heavy as possible for all 5 sets Warm-up Warm-up (No Measure) EMOM x 12 minutes 30″ Side Plank Left Side 30″ Side Plank Right Side 30″ Plank 15 Kettlebell Swings Metcon Cindy Rides The Bike […]

September 18th 2017

CrossFit Lindy – CrossFit Strength Gainz Back Squat Every 2 minutes x 12 minutes (6 sets) 3 Back Squats @75-80% Weightlifting 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) Metcon Metcon (Time) 4 rounds for time of: 400 […]

September 17th 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: 15 Calories Rowed 15 Left Arm Kettlebell Push Press 15 Ring Rows 15 Right Arm Kettlebell Push Press 15 KB Sumo Deadlift […]

September 16th 2017

CrossFit Lindy – CrossFit 8am Strength Gainz Clean 5×1 Clean @90% Rest as needed between sets 3×5 Clean 1st Pulls @105-110% of 1RM Warm-up CFL Basic Warm Up 5 (No Measure) Row 2-3 minutes Then 3 rounds of: 20 Pal-off Press (10 each side) 10 Kip Swings 10 Walking Spidermans, hold each leg for 5″ […]

September 15th 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat Establish a 1RM FAST Then 5×1 at 90% of todays max Weightlifting Power Snatch + Low Hang Power Snatch + Hang Power Snatch Every 2 minutes x 14 minutes 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch Build to a max […]

September 14th 2017

CrossFit Lindy – CrossFit Warm-up CFL Basic Warm Up 3 (No Measure) 3 easy rounds of: 200 meter row/run 20 Pla-off Press (10 each side) 10 Alternating Single Glute Bridges (3″ hold at the top of each rep) 30″ Wall Facing HS Hold 10 Jumping Squats (Jump as high as you can) Complete in 15 […]

September 13th 2017

CrossFit Lindy – CrossFit Strength Gainz Split Jerk 6×3 Split Jerk with a 3″ hold at the split stance Go as heavy as you want Strength Gainz Clean + Hang Clean + Front Squats Every 2 minutes x 14 minutes 1 Clean + 1 Hang Clean + 1 Front Squat Build to a max Metcon […]

September 12th 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 Warm-up (No Measure) EMOM x 20 […]

September 11th 2017

CrossFit Lindy – CrossFit Strength Gainz Back Squat 7×3 Tempo Back Squat Heavy as possible Weightlifting Snatch Every 2 minutes x 14 minutes 3 Snatches. Build to a max set Metcon Metcon (Time) 9 rounds for time of: 11 Overhead Squats @95, 65 11 Burpees Over Bar 30 minute time cap

September 10th 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 in 18 minutes of: 20 Ring Rows 20 Hand Release Push Ups 20 Air Squats 20 Sit Ups 20 Calories Rowed 20 Single Arm KB […]

September 9th 2017

CrossFit Lindy – CrossFit Metcon Metcon (No Measure) Gym closed for MK Workshop homies. Hope to see you SUNDAY AT 10AM!!!!!!

September 8th 2017

CrossFit Lindy – CrossFit Strength Gainz Overhead Squat 8×2 Overhead Squat Heavy AF for all 8 sets Weightlifting 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)Today’s snatches are POWER SNATCHES Metcon Metcon (Time) For time: 40, 30 Cal […]

September 7th 2017

CrossFit Lindy – CrossFit Warm-up Warm-up (No Measure) 3-5 minutes of low intensity rowing Group Stretch Thoracic spine Hip Flexors and Glutes 3 sets of: 10 Supermans 20 Bird-dogs 30″ Side Plank each side 15 Sit Ups For the side planks, we are going to have our knees bent with one knee on the ground […]