11302015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

1/2 Cindy (No Measure)

5 Pull Ups

10 Push Ups

15 Squats

Nixon (Time)

3 Rounds

500m Row

12 Hang Power Cleans (155/105)

50 Double Unders

**courtesy of CFNE

Posted in Workouts

11272015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Metcon (Time)

Teams of 4 – 200 Chipper

1 Partner Working at a time

100 Calorie Row

200 GHD’s (Sit Ups)

200 Toes to Bar (Toes to Rig)

100 Calorie Row

100 Thrusters (100/70)

100 Box Jump Overs (24/20)

100 Calorie Row

100 Pull Ups

100 Deadlifts (100/70)

100 Calorie Row

200 Double Unders (Lateral Hops – OTB)

200 Burpees

100 Calorie Row

40 min Time Cap

Posted in Workouts

11262015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Open Gym

If you are sore from this week’s workload – work through some active recovery.
If you are feeling great do something great

Add as Extra Performance or do this …

(No Measure)

4 Rounds

Row 500 Meters

Rest 45 Seconds

Stretch…

Metcon (Time)

30 Thrusters (115/75)

15 Muscle Ups

*Scale the weight of the Thruster

*Scale – Chest to Bar Pull Ups or Pull Ups

Posted in Workouts

11252015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

(No Measure)

Partner Row – 5,000 Meters

Alternating 500 Meter Row Interval with a partner. The goal is to maintain a pace for each round of 500 meters (the pace does not need to be the same for each team member). Attempt to increase this pace each round.

Example:

Partner 1 – 2:10/500m

Partner 2 – 2:15/500m

Partner 1 – 2:07/500m

Partner 2 – 2:12/500m

Partner 1 – 2:05/500m

Partner 2 – 2:10/500m

Partner 1 – 2:02/500m

Partner 2 – 2:07/500m

Partner 1 – 2:00/500m

Partner 2 – 2:05/500m

CrossFit HQ – 111815 (Weight)

Back Squat – 1-10-1-20-1-30

Post total load (add up all six barbell loads).
Example:

Set 1 – 225 lbs (1 rep)

Set 2 – 185 lbs (10 reps)

Set 3 – 250 lbs (1 rep)

Set 4 – 135 lbs (20 reps)

Set 5 – 275 lbs (1 rep)

Set 6 – 95 lbs (30 reps)

Total – 1,165 lbs

All reps must be unbroken

Posted in Workouts

11242015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Linchpin (No Measure)

4 Rounds

10 Calorie Row

10 GHD Sit-Ups

10 Good Mornings

10 Air Squats

5 Strict Pull-Ups

*Increase the pace each round

Metcon (AMRAP – Rounds and Reps)

6 min AMRAP

10 calorie row

20 split lunges

Rest 2 Minutes

6 Min AMRAP

10 calorie row

15 pull ups

Posted in Workouts

11232015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Today is a high volume day

Work Hard – Be Smart – Scale Where Needed

(No Measure)

10 Rounds

Row 300m

Rest :30 between each

Program the Concept 2 Rower for 300m intervals and 30 seconds rest

Metcon (Time)

At 0:00

3 rounds

100 double unders

25 calorie assault bike

Time Cap 12:00

*Substitute a 35 calorie row if you want

Metcon (Time)

At 15:00

50 calorie row

30 strict HSPU

50 calorie row

Time Cap 12:00

Metcon (Time)

At 30:00

30 Squat Cleans (body weight)

Posted in Workouts

11202015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Friday Open Gym

Do something awesome and/or do this…

(No Measure)

Row 1,000 Meters

Alternating between

250 Easy, 250 Hard, 250 Easy, 250 Hard

Followed by open warm up…

Metcon (Time)

100 Double Unders

10 Muscle Ups

100 Double Unders

20 Chest to Bars

100 Double Unders

40 Pull ups

100 Double Unders

80 Toes to Bar

Posted in Workouts

11192015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Row – Warm Up 4 (4 Rounds for time)

4 Rounds

Row 1,250 meters

Rest 90 seconds

Establish a pace for each round and maintain that pace for the entire 1,250m.

Do not wait until the last 250m to increase the pace and “go hard” to better your time.

Increase the pace each round.

example:

set 1 – 2:15/500m

set 2 – 2:10/500m

set 3 – 2:05/500m

set 4 – 2:00/500m

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 min

30 Double Unders (30 OTB side jumps)

7 Back Squats (135/95)

Rest 3 Minutes & Repeat

@patsherwood

@crossfitlinchpin

Posted in Workouts

11182015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Warm-up (No Measure)

Row 500 Meters – easy

then…

2 Rounds

30 Sec – Swan Dives/Reverse Dives

30 Sec – Dive Bomber Push Ups

30 Sec – Sit Ups

30 Sec – Rest

30 Sec – GOOD MORNINGS (45/35)

30 Sec – Squats

30 Sec – Burpees

30 Sec – Rest

30 Sec – WALL BALLS (light weight)

30 Sec – Duck Walk

30 Sec – High Knees

30 Sec – Rest

30 Sec – THRUSTERS WITH THE BAR (45/35)

Metcon (Time)

Team of 2/3

Each partner will complete 15 reps and then switch.

60 Wall Balls (20/14 – all to 10′)

60 Toes to Bar

60 Burpees

60 Calorie Row

60 Thrusters (115/75)

60 Calorie Row

60 Burpees

60 Toes to Bar

60 Wall Balls (20/14 – all to 10′)

Time Cap 25:00

Thank you

@patsherwood

@crossfitlinchpin

Posted in Workouts

11172015

Announcements

Our Town Christmas WOD and Pot Luck Social Thursday Dec 17th!! SIGN UP!!

Our Town CrossFit – CrossFit

Open Gym
Mix it up today
Take it outside and go for a run (4,000 m), row 2,500 and then do 50 Handstand Push Ups

Work on a skill, enjoy this awesome November weather and keep getting more better.

(No Measure)

Run/Row

1,000 Meters

Rest 2 minutes

800 Meters

Rest 2 Minutes

600 Meters

Rest 2 Minutes

400 Meters

Rest 2 Minutes

200 Meters

Metcon (Time)

OT2M for 20 Minutes

225 Meter Row

5 HSPU’s

Posted in Workouts
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