Brooks Lindquist

“Strength” 4 Sets: 10 Strict Press 5 Weighted Pull-Ups 3 Sets: HS Walk Down and Back (Sub Gator Walk) 45 Second Hollow Hold 15 Supinated Grip Body weight Reverse Rows

“Strength” 3 Sets: 10 Power Clean and Jerk 20 Alternating Jumping Lunges “Metcon” 10 Min AMRAP: 3-6-9-12-15 Etc. Front Squat (115/75) 3-3-3-6-6-6 Etc. Ring Muscle-Ups

“Metcon” For Time: 800m Row/Ski or 1.5 Mile Assault Bike (Pick your poison) 25 HSPU 800m Row/Ski or 1.5 Mile Assault Bike 25 HSPU 800m Row/Ski or 1.5 Mile Assault Bike 25 HSPU   *Try to do a different movement… Read more »

“Strength” 3 Sets: 10 Snatch 20 Air Squats “Metcon” 15 Min AMRAP: 7 Push Jerk (135/95) 9 Burpee Box Jump Overs (24/20) 11 T2B

“Metcon” Partner WOD Friday! For Time: 100 DB Burpee Deadlift (50/35) 10 Sled (Down and Back = 1) 80 DB Thrusters (50/35) 8 Sled Push 60 Bar Muscle Ups 6 Sled Push 40 Cal Assault Bike

“Strength” 3 Sets: 10 Push Press 20 Bent Over DB Rows – 3 Sets: Gator Walk Down and Back 25 GHD Sit-Ups 10 Single Arm/Single Leg Ring Row R/L

“Strength” 3 Sets: 10 Front Squats 20 Jumping Lunges “Metcon” 7 Rounds For Time: 7 Power Snatch (95/65) 7 C2B Pull-Ups

“Metcon” For Time: 100 Double Unders 5o Wall Balls 50 Push-Ups 50 Sit-Ups 80 Double Unders 4o Wall Balls 40 Push-Ups 40 Sit-Ups 60 Double Unders 3o Wall Balls 30 Push-Ups 30 Sit-Ups 40 Double Unders 2o Wall Balls 20… Read more »

“Strength” 3 Sets” 10 Deadlifts (Heavy/UB) 20 Air Squats “Metcon” For Time: 21-15-9 Reps DB Power Clean and Jerk (50/35) Burpee T2B

“Metcon” In teams of 3: 3 Rounds For Time: 2000m Row 14 DB Thrusters (50/35) 34 KB Swings (32kg/24kg) 484 Double Unders 108 Burpees 2000m Row 18 Deadlifts (225/155) **WOD courtesy of Maple Valley CrossFit**   In the early morning… Read more »