128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: November 2016

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11.30.16 WOD

Warm up Strength – Deadlift 1×20 @65% of 1RM Metcon – 3 Rounds for Time 15 Deadlifts                      135/95 12 Hang Power Clean 9 Front Squats 6 Jerks

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11.29.16 WOD

Warm Up Strength – Bench Press 1×20 @65% Metcon – For Reps With a running clock, work 2 minutes, rest 2 minutes: Row 300/250m Max Reps Push-ups  

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11.28.16 WOD

Warm up Strength – Back Squat 1×20 @ 65% of your 1RM Rest Exactly 1 minute and do as many Front Squats as possible at the same weight Metcon – 12 min AMRAP 7 Hang Snatches       135/95 14 T2B 21 Box Jump Overs

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11.23.16 WOD

No class Thursday!! Happy Thanksgiving!! Partner WOD @10AM Friday! Warm Up Strength – Deadlift 3×5 @45/55/65% Superset with 30 leg lifts Metcon – For Time 21 Hang Power Cleans      135/95 100 Double Unders 15 Hang Power Cleans 80 Double Unders 9 Hang Power Cleans 60 Double Unders

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11.22.16 WOD

No class Thursday! Class at 10AM Friday! Warm Up Strength – Bench Press 3×5 @45/55/65% Superset with 10 Strict Pull Ups Metcon – 20 Min EMOM Even – 16/12 Cal Row Odd – 1 Round of Cindy

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11.21.16 WOD

No class on Thursday, Friday we will have one workout at 10AM!! Happy Thanksgiving! Warm up Strength – Back Squat 3×5 @45/55/65% Superset with 1 minute plank Metcon – For Time* 27-21-15-9 Wall Balls Power Snatches      75/55 *Courtesy of CrossFit Linchpin

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No Saturday Class!!

No class Saturday. We will be watching the Thunder on the Hill comp!!

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11.18.16 WOD

Warm Up Strength/Skill – Front Squat 5×3 with a 3 second pause at the bottom Immediately following each set, perform 3 max effort broad jumps. Metcon – 8 Min AMRAP 10 Pull Ups 10 Power Cleans         135/95 10 HSPU

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11.17.16 WOD

Warm Up Take 15 min to make up the lift you missed from MTW. Skill – HSPU Take 10 minutes to work your kipping HSPU Metcon – Randy For Time 75 Snatches                75/55

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11.16.16 WOD

Warm Up Strength – Deadlift 5-3-AMRAP @75/85/95% Metcon – 20 Min EMOM Min 1 – 8 Burpee Box Jumps   24/20 Min 2 – 12 S2OH                         135/95 Min 3 – 15 Wallballs             […]