Sunday, July 3rd


Sunday, July 3rd


Start a running clock.

21-15-9 reps for time of:
Power Snatch 95/65
Burpees, Bar-facing

12 Minute Time Cap.

Then at 15:00, complete

12-9-6 reps for time of:
Power Snatch 135/95
Burpees, Bar-Facing

Courtesy of CrossFit Linchpin.

Post times to Comments.

July 4th Holiday Schedule:
Sunday 10am Class Only, Open Gym from 11 to 1pm.
Monday Independence Day WOD at 10am in the Park

0 Response

  1. dtm

    Open Gym EWOD Ideas

    Option A:
    For Time
    10 Burpees
    4 Hill Sprints
    15 Burpees
    3 Hill sprints
    20 Burpees
    2 Hill Sprints
    25 Burpees
    1 Hill sprint

    Option B:
    3 Rounds for time
    1K Row
    100 Double Unders (**If you can’t do dubs substitute 25 over the ERG burpees)

    1. Joe

      Ironically performed right off of route 7 and total reps come out to 203, this part of ct’s zip code


  2. BAston

    Hero Wod “Small” with Liz

    3 Rounds:

    1K Row
    50 Burpees
    50 Box Jumps 24″
    800m Run

    Time: 49:56 rx’d

    That was long!

  3. Liz

    “Small” 50:09. Honoring my friend’s older brother.
    Thanks for doing this with me, Brian.

    U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

  4. PlayGurlPattyG

    Not sure what my time was… I was at 9 about to start burpees and time was up and @53

    @58 I finished somewhere like 13:48 or 14:00

    It was all a blur

  5. J Cash

    10-8-6-4-2 power cleans @155
    5-4-3-2-1 muscle ups
    8:34 also talking to a person who walked in so take some time off lol
    Max bench @185
    Max pull ups with 20 lbs chain

  6. Matt

    With little bro
    200 pushups for time as a team
    While one person does pushups the other swims 50 meters