Linched

14
Dec

Linched

Floor Press x10
4 sets over 60%

4 rounds
15 Wall balls
10 Burpees
5 Bar Muscle-ups

*there’ll be time stamps on each movement today. Get through them quick so you can bank some time if you need it later.

Christmas is coming up, and we have some stocking stuffers for your crazy CrossFit family member. Ropes, supplements, wrist wraps, journals, T-shirts, and gift cards. 

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22 Responses

  1. Floor Press x10
    4 sets over 60%
    115-115-125-135
    4 rounds
    15 Wall balls
    10 Burpees
    5 Bar Muscle-ups – 10 Ring Rows

    8:01

    Welp, everything was going fine until the cashout 🙁 Clearly I need to do some more CORE work!!

    Thanks Kevin!

  2. Quick WOD with my love between classes

    Movements RX – had 1 Bar MU left. Ripped my hand on the second last rep and wasn’t worth making it worse for one more.

    Fun WOD 🙂

  3. Shane Hayes

    Mobility and Wu x 1 + 5 hspu’s B2W + 2 strict mu’s + 20 Ghd situps + 20 Ghd back extension

    Group mobility and Wu

    Floor press x 10
    135 for all sets, did various reps, shoulder wasn’t having that today

    Wod rx’d and unbroken 7:32

    Great class Kevin and great work 6 amer’s!!!

    Super fun Cashout!!!!

  4. Mark D

    MOB WU
    Group WU & MOB

    Floor Press x10
    4 sets over 60%
    135# – 145# – 155# – 165#

    4 rounds
    15 Wall balls – 14#
    10 Burpees
    5 Bar Muscle-ups – Ring Rows

    TIME: 10:08

    $OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks

  5. Laura

    Floor Press x10
    4 sets over 60%
    60-65-65-70#

    4 rounds
    15 Wall balls (10#)
    10 Burpees
    5 Bar Muscle-ups (10 ring rows)

    8:18

    “Fun” cashout

    Thanks Kevin

  6. Kevin

    WOD Rx’d
    7:48

    Failed 5th MU in Rd 3. Almost unbroken. Next time.

    Double Cashout:
    1 min Front Lean Rest
    Rest 30s
    45s FLR
    Rest 30s
    30s FLR
    Rest 30s
    15s FLR

    Then CORE!
    20 Kickouts
    40 MC (2-count)
    60 Flutterkicks (4-count)

  7. Mel G

    Floor press x10
    55-65 (x4 sets)

    WOD with 14#/9′ and pullups

    9:29

    Thanks Blake! Fun nooner as usual. Lots of dancing…by myself! 😊

  8. BJ

    Floor Press x10
    4 sets over 60%
    55# – 65# – 70# – 75#

    4 rounds
    15 Wall balls – 8#
    10 Burpees
    10 Ring Rows
    TIME: 11:26

    $OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks

  9. Mario R

    MOB WU
    Group WU & MOB

    Floor Press x10
    4 sets over 60%
    115-115-125-125

    4 rounds
    15 Wall balls – 20#
    10 Burpees
    5 Bar Muscle-ups (total of 18 MU and 4 pullups… 2 MU short of RX). 😡

    TIME: 12:53

    $OUT – 20 Kick Outs, 40 Mountain Climbers, 60 Flutter Kicks

    Thanks Blake!

  10. Janet

    Floor Press x10
    4 sets over 60%
    60-65-70-70#

    4 rounds
    15 Wall balls (10#)
    10 Burpees
    5 Bar Muscle-ups (10 ring rows)

    8:19

    Core cash-out

    Rowing clinic

  11. Melanie M

    Super fun warm up!
    Floor Press x10
    4 sets over 60%
    60-60-60-65
    4 rounds
    15 Wall balls #10
    10 Burpees
    5 Bar Muscle-ups(10 ring rows)
    8:53
    I chose a heavier than comfort zone wallball and I seemed to struggle with consistency today.. Everything wore me out!
    I loved the cash-out!
    20 kick-outs
    40 mountain climbers(x2)
    60 Flutter kicks (x4)

    Then an informative and mind blowing rowing clinic! Now to put it use!

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