Sat, May 27

Teams of 2:
50-40-30-20-10
Hang Cleans (95/65)
Box Jumps (24/20)
Push Press (95/65)
Kb Swings (1.5/1)
Cash Out 50 wall balls (20/14)
*1 partner works at a time

nicole daniel
Tues, May 23

10-9-8-7-6-5-4-3-2-1
Power Snatch (115/80)
Box jumps (30/24)
*Complete 2 ring muscle-up after
each round

nicole daniel
Sat, May 20

Teams of 2:
400 m run w/ kb (1.5/1)
150 burpee deadlifts(135/95)
400 m run w/ med ball (20/14)
150 burpee pull ups
400 m run w/ plate (45/25)
*run together, split reps
**45 min time cap

nicole daniel
Fri, May 19

15 min AMRAP:
1 rope climb
3 Tire Flips
5 ring dips
7 burpees

*Tire flip scale=Deadlift (225/155)

nicole daniel
Tues, May 16

Seth's Athlete of the Month WOD

20 Min AMRAP
5 bar M/U
10 Squat Cleans (135/95)
50 ft. Handstand walk
200 m run
*Bar M/U scale=5 C2B pull up + 5
narrow hand position push ups
*Handstand walk scale=25 shoulder
taps or 30 sec handstand hold

nicole daniel
Mon, May 15

Every 2 minutes for 30 minutes
1 Hang Power Snatch
2 OH squats
1 Hang Squat Snatch
2 OH squats
1 sqaut Snatch


*Go as heavy as you safely can.
*Adjust weight to stay on EMOM.
*Post loads to comments for score

*Crossfit Linchpin Wod

nicole daniel
Sat, May 13

Teams of 2:
8 min AMRAP
100m sprint while partner holds
plank. rotate when runner finishes.
1 min rest
8 min AMRAP
5 Hang Cleans (95/65)
5 Front Squats
5 Push Press
1 min rest
8 min AMRAP
10 burpees
10 jumping lunges
10 kb swings (1.5/1)
* 3 seperate AMPRAP scores

nicole daniel
Fri, May 12

3 min AMRAP
Pull Ups
rest 1 minute
3 min AMRAP
Alt. pistols
rest 1 minute
3 min AMRAP
rope climbs
rest 1 minute
3 min AMRAP
sit ups

nicole daniel