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So far BLynott has created 2095 blog entries.

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

—spend 10-15 mins working on 1 or 2 movements.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Pullups

8 Kettlebell Swings

50ft Overhead Walking Lunge

RX+ = Chest to Bar Pullups / 25ft Handstand Walk / KBS (70/53)

Wednesday

High Point CrossFit – CrossFit

Metcon

—choose one hero wod to celebrate Veteran’s Day

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Hildy (Time)

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.
Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.
To learn more about Hildy click here

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Overhead Squat (5-5-5-3-3-3)

Metcon

Metcon (Time)

1500/1250m Row

then

30-25-20-15-10

Wallballs

DB Hang Clean and Jerk (50/35)

Monday

High Point CrossFit – CrossFit

Weightlifting

Power Clean (—work up to heavy single.)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 Power Cleans (85% of above)

10 Toes to Bar

200m Run

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

Complete with one running clock:

10 min AMRAP

3 Power Snatches (115/75)

6 Over the Bar Burpees

9 Pullups

Metcon (Time)

–at 13:00

50 Clean and Jerks (115/75)

–alternate sets of 5

Metcon (Calories)

–at 20:00

5 min max cal row while partner holds barbell overhead.

Metcon (Time)

–at 27:00

10 Rounds

10 DB Snatches (50/35)

10 Pushups

–alternate rounds

Friday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (5 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Deadlifts (225/155)

10 Box Jump Overs (24/20″)

15 AbMat Sit-ups

20 Air Squats

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (No Measure)

“Goat Work”

—spend 10-15 mins working on one or two skill movements.

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Strict Press Total (Weight)

10-8-6-4-2

Strict Press

Score: Sum of 5 weights used.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Power Snatch (115/75)

10 Wallballs

30 Double Unders

Tuesday

High Point CrossFit – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

4 sets for max Toes to Bar

—2 min rest between sets.

Score is total reps.

Metcon

Metcon (Time)

100/80 Cal Row

80 KB Swings (53/35)

60/45 Cal Bike

40 Pushups

20 Power Cleans (135/95)

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (5-5-5-3-3-3)

Metcon

Metcon (Time)

7 Rounds

7 Burpee Box Jump Overs (24/20″)

7 Thrusters (95/65)

7 Pullups