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...
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...
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...
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...