Back squatting

by carney on January 1, 2016

Sam back squatting during the 0530 WOD class.

Sam back squatting during the 0530 WOD class.

WOD 1 January 2015
Three rounds for time:
Run 400 m
12 deadlifts, 115 kg
21 toes-to-bar

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Working heavy

by carney on January 1, 2016

Kelly working heavy deadlifts during the 1700 WOD class.

Kelly working heavy deadlifts during the 1700 WOD class.

WOD 31 December 2015
For max load:
Push press, 1-1-1-1-1-1-1 reps

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Keeping it tight

by carney on December 31, 2015

Matt deadlifting during the 1100 WOD class.

Matt keeping it tight during deadlifts during the 1100 WOD class.

WOD 30 December 2015
Ten rounds for time:
12 burpees
12 pull-ups

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In the mix

by carney on December 31, 2015

Tim, Jacob, and Gary grinding during the 1700 WOD class.

Tim, Jacob, and Gary in the mix during the 1700 WOD class.

WOD 29 December 2015
Courtesy of CrossFit Linchpin
15-12-9-6-3 reps for time:
Back squats, 70% 1 rep max

Sets must be unbroken. Rest as needed between sets to accomplish this.

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Dead reps

by carney on December 31, 2015

Curtis pulling deadlifts for reps during the 1700 WOD class.

Curtis pulling deadlifts for reps during the 1700 WOD class.

WOD 28 December 2015
Complete as many reps as possible in 10 minutes:
Single arm snatch, 55 lb dumbbell

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For fun

by carney on December 24, 2015

Kaelan working on his kettlebell Turkish get-ups, for fun.

Kaelan working on his kettlebell Turkish get-ups, for fun.

WOD 24 December 2015
Choose your “Girl”
“Diane”
21-15-9 reps for time:
Deadlift, 100 kg
Handstand push-ups

– or –

“Elizabeth”
21-15-9 reps for time:
Clean, 60 kg
Ring dips

– or –

“Fran”
21-15-9 reps for time:
Thrusters, 43 kg
Pull-ups

And, if you can’t decide, go for all three, taking 3 minutes of recovery between each benchmark workout.

HOLIDAY SCHEDULE
Fri, Dec 25 – Closed
Sat, Dec 26 – Closed
Sunday – Closed
Mon, Dec 28 – 0630, 1700 hours
Tue, Dec 29 – 0630, 1700 hours
Wed, Dec 30 – 0630, 1700 hours
Thu, Dec 31 – 0630, 1700 hours
Fri, Jan 1 – 1700 hours

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Keeping it close

by carney on December 24, 2015

Tim keeping it close and snatching during the 1700 WOD class.

Tim keeping it close and snatching during the 1700 WOD class.

WOD 23 December 2015
Max for the day, in 20 minutes:
Turkish get-ups, 1 rep, on both left and right

Recover as necessary. Then,

For max distance:
Row, 5 minutes

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Jump and catch

by carney on December 22, 2015

Mark and Jenny snatching during the 0530 WOD class.

Mark and Jenny jump and catch snatches during the 0530 WOD class.

WOD 22 December 2015
For time:
25 bear complexes, 50 kg

One bear complex is a power clean, to front squat, to push-press, to back squat, to push-press.

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Pulling fast

by carney on December 21, 2015

Abby and Robby snatching during the 0530 WOD class.

Abby and Robby pulling fast during the 0530 WOD class.

WOD 21 December 2015
Three rounds for time:
Run 800 m
30 push-ups
30 pull-ups

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Pressing heavy

by carney on December 19, 2015

Brett pressing heavy dips during the 0530 WOD class.

Brett pressing heavy dips during the 0530 WOD class.

WOD 19 December 2015
“PK”
Five rounds for time:
10 back squats, 102 kg
10 deadlifts, 125 kg
Run 400 m

Recover 2 minutes between rounds.

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