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MONDAY 7.31.17

PROGRAMMED BY CROSSFIT LINCHPIN OLY: HANG SNATCH 2-2-2-2-2-2-2 METCON: 8:00 AMRAP 40 DOUBLE UNDERS 4 SQUAT SNATCHES (115#/80#) 4 BAR FACING BURPEES

FRIDAY 7.28.17

METCON: "HALL" 3 POWER CLEANS (225#/155#) 200M RUN 20 KETTLEBELL SNATCHES (55#/35#) 2:00 REST X5

THURSDAY 7.27.17

METCON: "JACKIE" 1000M ROW 50 THRUSTERS (45#/35#) 30 PULL UPS *ATHLETES WILL START THE "FINISHER" (DETAILED BELOW) EXACTLY 2:00 AFTER THE 2ND ATHLETE FINISHES THE WORKOUT. "JACKIE" WILL NOT BE PERFORMED AS A TEAM AND THE "FINISHER" WILL NOT BE SCORED. THE 1ST TWO ATHLETES TO FINISH WILL BE PAIRED UP, THE 2ND TWO ATHLETES TO FINISH WILL BE PAIRED UP AND SO ON. **THE 1ST 2 ATHLETES TO FINISH "JACKIE" MUST CARRY A HEAVY MEDBALL 400M, THE 2ND COUPLE TO FINISH MUST DRAG A LOADED SLED 400M, THE 3RD COUPLE TO FINISH MUST PUSH THE BUTCHER 400M, THE 4TH COUPLE TO FINISH MUST ASSAULT BIKE 100 CALORIES, 5TH = HEAVY MEDBALL, 6TH = SLED, 7TH = BUTCHER, 6TH = ASSAULT BIKE, EVERYBODY ELSE = BUTCHER.

WEDNESDAY 7.26.17

METCON: MAINSITE WOD 7.24.17 7:00 AMRAP 50 DOUBLE UNDERS 10 OVERHEAD SQUATS (135#/95#) OLY: WORK UP TO A HEAVY SNATCH + HANG SNATCH

TUESDAY 7.25.17

METCON: MAINSITE WOD 7.20.17 15:00 AMRAP 30 AIR SQUATS 20 HANDSTAND PUSH UPS 10 DEADLIFTS (225#/155#) SKILL: HANDSTAND WALKS/HOLDS/ETC.

FRIDAY 7.21.17

METCON: PROGRAMMED BY CROSSFIT LINCHPIN 21-15-9 CALORIE ASSAULT BIKE GHD SIT UPS 5:00 REST 21-15-9 CALORIE ASSAULT BIKE TOES-2-BAR *CALORIE ROW CAN BE SUBSTITUTED IN FOR BIKE AS NEEDED DURING CLASSES

THURSDAY 7.20.17

METCON: MAINSITE WOD 7.16.17 50 JUMPING ALTERNATING LUNGES 50 PULL UPS 50 PUSH PRESS (95#/65#) 50 HIP EXTENSIONS 50 BURPEES

WEDNESDAY 7.19.17

STRENGTH/OLY: INDEPENDENCE GAMES INDIVIDUAL WORKOUT #2 "TOUCH & GO" 6:00 TO FIND MAX COMPLEX LOAD 5 DEADLIFTS 4 POWER CLEANS 3 SQUAT CLEANS 2 SHOULDER-2-OVERHEAD 1 THRUSTER METCON: MAINSITE WOD 7.15.17 27-21-15-9 SQUAT CLEANS (95#/65#) RING DIPS

TUESDAY 7.18.17

METCON: MAINSITE WOD 7.14.17 50 BOX JUMPS (30"/24") 50 KETTLEBELL SWINGS (70#/55#) 50 KNEES-2-ELBOWS 50 WALL BALLS (30#/20#) 50 BURPEES

MONDAY 7.17.17

STRENGTH: DEADLIFT 5-5-5-5-5 METCON: MAINSITE WOD 7.11.17 5 STRICT MUSCLE UPS 50 DOUBLE UNDERS 4 STRICT MUSCLE UPS 40 DOUBLE UNDERS 3 STRICT MUSCLE UPS 30 DOUBLE UNDERS 2 STRICT MUSCLE UPS 20 DOUBLE UNDERS 1 STRICT MUSCLE UP 10 DOUBLE UNDERS

FRIDAY 7.14.17

METCON: MAINSITE WORKOUT 7.8.17 "DALLAS 5" 5:00 AMRAP BURPEES 5:00 AMRAP 7 DEADLIFTS (155#/105#) 7 BOX JUMPS (24"/20") 5:00 AMRAP DUMBBELL TURKISH GET UPS (40#/20#) 5:00 AMRAP 7 SNATCHES (75#/55#) 7 PUSH UPS 5:00 AMRAP CALORIE ROW

THURSDAY 7.13.17

METCON: PROGRAMMED BY CROSSFIT LINCHPIN 21 THRUSTERS (95#/65#) 400M RUN 3:00 REST 15 THRUSTERS (115#/80#) 400M RUN 3:00 REST 9 THRUSTERS (135#/95#) 400M RUN 3:00 REST 6 THRUSTERS (155#/105#) 400M RUN 3:00 REST 3 THRUSTERS (185#/135#) 400M RUN

WEDNESDAY 7.12.17

OLY: 1 HANG SNATCH + 1 OVERHEAD SQUAT X7 *ATTEMPT TO WORK UP TO 85%+ OF 1RM SNATCH METCON: 500M ROW 20 DUMBBELL SNATCHES (50#/35#) X3

TUESDAY 7.11.17

OLY/STRENGTH: 15:00 TO FIND MAX COMPLEX LOAD FOR THE DAY 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK METCON: INDEPENDENCE GAMES TEAM WORKOUT #3 "MONKEY BUSINESS" 9:00 AMRAP 200 DOUBLE UNDER (BUY IN) 10 WALL BALLS (30#/20#) 10 TOES-2-BAR 2 ROPE CLIMBS 20 WALL BALLS 20 TOES-2-BAR 4 ROPE CLIMBS 30 WALL BALLS 30 TOES-2-BAR 6 ROPE CLIMBS ...ETC... *ONE PARTNER WORKING AT A TIME

MONDAY 7.10.17

METCON: MAINSITE WORKOUT 7.4.17 "RICH" 13 SQUAT SNATCHES (155#/105#) THEN... 10 PULL UPS 100M SPRINT X10 THEN... 13 SQUAT CLEANS (155#/105#)

FRIDAY 7.7.17

METCON: MAINSITE WOD 6.30.17 "BARBARA" 20 PULL UPS 30 PUSH UPS 40 SIT UPS 50 AIR SQUATS

THURSDAY 7.6.17

METCON: MAINSITE WOD 6.29.17 "WHITE" 3 ROPE CLIMBS 10 TOES-2-BAR 21 OVERHEAD WALKING LUNGE STEPS (45#/25#) 400M RUN X5

WEDNESDAY 7.5.17

METCON: MAINSITE WOD 6.28.17 12:00 AMRAP 9 DUMBBELL DEADLIFTS (50#/35#) 6 BURPEES 9 DUMBBELL POWER CLEANS (50#/35#)

MONDAY 7.3.17

METCON: MAINSITE WOD 6.26.17 20:00 AMRAP 10 L-SIT PULL UPS 10 HANDSTAND PUSH UPS 20 HIP EXTENSIONS

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