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Just a quick update…going to be making some changes to the Lab site! (Yes, again…). I will post soon with updates and other info! In the meantime stay up to date with the CrossFit Linchpin workouts as that is where I will begin to be more heavily involved in the coming months!!!   Great job… Read more »

Pre 15.5

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  How EPIC is this pic!?   I can only expect things to get even more crazy for this announcement!   Vivendi Lab. Week 21. Thursday.   Rest or Make UP

Dumb Ropes

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  A little CrossFit.com for you.   Vivendi Lab.  Week 21. Wednesday.   For time: 70-lb. dumbbell snatches, 50 reps 15-foot rope climbs, 5 ascents 70-lb. dumbbell snatches, 40 reps 15-foot rope climbs, 4 ascents 70-lb. dumbbell snatches, 30 reps 15-foot rope climbs, 3 ascents 70-lb. dumbbell snatches, 20 reps 15-foot rope climbs, 2 ascents… Read more »

Jump Ball

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    Vivendi Lab. Week 21. Tuesday.   10 Rounds for TIme 15 Wall Balls 30/20 7 Box Jumps 40/36   Back Squat 7 x 3   Press 7 x 2   Tabata GHD Sit Up  

Post 15.4 Mash

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  More handstand push ups?!  Thanks for nothing Sherwood!!   Vivendi Lab. Week 21. Monday.   For Time 20 Deadlifts 275/185 20 Front Squats 185/135 20 Snatch 135/95 (use one bar and change the weights)   Rest 10 Min   2 Rounds for Time 400 Meter Run 30 Calorie Row 20 Burpees Over the Rower… Read more »

Pitbull

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Zack “The Pitbull” Ruhl   Zack is one of my all time favorites.  Such an amazing heart and human.   Hope 15.4 went well if you have done it!  If not, be careful with your reps!  Not getting any no reps is REALLY helpful for the volume of HSPU in that workout.  If you did… Read more »

15.4

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15.4 is HERE!  This one seems like it’s going to be fun actually!  Just make sure you are cool and smooth.  NO NO REPS!!   Good luck everyone!  Make sure to check out the standards at games.crossfit.com.  Scaled version is available there too!   Vivendi Lab. Week 20. Friday.   15.4   8-minute AMRAP: 3 handstand… Read more »

15.4 Eve

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  Day of 15.4 Announcement!   Vivendi Lab. Week 20. Thursday.   Rest or Make Up!   Make sure to watch the Open Announcement tonight at games.crossfit.com  

Jerks and Rows

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  In keeping with my tradition of just posting what CF posts for Wednesday…given that they know the workout and I don’t…   Vivendi Lab. Week 20. Wednesday.   Push Jerk 5-5-3-3-3-1-1-1-1-1   Row 2k for TIme   Notes:   Weight should be heavy to start on Push Jerks and go up each set.

March Monday Mash

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  Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.   Vivendi Lab. Week 20. Monday.   5 Rounds for Time 2 Rope Climbs 15′ 6 Power Clean 185/125 12 Ring Dips   Rest 10 Min   3 Rounds for Time 400 M Run 20 Power Snatch 95/65   Rest 10 Min   2 Rounds… Read more »