Motivated People Only!!!!
By entering our gym, you agree to give 100% of what you have. There are no excuses or second chances. Everyday, every moment is an opportunity to excel, to be more, to achieve your best. Do not squander your time by going through the motions. Train hard and get results. At the end of the day, look in the mirror and ask yourself if you gave your all. If you don’t have that level of commitment, don’t waste your time or ours. – Coach Chris Keith
Motivated Matt 2 Days Ago
Motivated Matt at the 7am Class Today
4 Rounds of 50′ Handstand walk with 1 minute Rest Intervals or Handstand Skillwork
CrossFit Benchmark WOD “Lynne”
Lynne RX is a couplet of body weight bench presses and pull-ups.
5 rounds for max reps, of body weight bench presses and pull-ups. Unlike Fran, Helen and Baseline, which we’ve covered, “Lynne” is not for time. You may take as long as you need to perform all five rounds. But why? Periodically, a WOD (Workout of the Day) with a name will come up. These benchmarks are used as tests and measurements to see how far you’ve progressed since the last time you performed them. If you’re improving at the benchmarks, you’re getting fitter and developing athletically. So use “Lynne” as a measure of fitness and as a benchmark that can be monitored over time to record an increase in strength, and strength-endurance.
CrossFit Benchmark Lynne
5 rounds, for max reps
Body weight Bench Press Level 2 85% of bodyweight Level 3 70% or 135/75
Pull-ups (strict, kipping, and or butterfly are acceptable)
your WOD reps should be written like this
i.e. 25/30 – 21/24 – 18/20 – 15/16 – 12/8 at 235# bodyweight
4pm David never misses a pull up day