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″ […]