CrossFit Linchpin

30 Dec 2021

5x10 Trunk
2K Bike Erg

WOD
9 rds
12 DB Snatches (35#)
6 DB Lunges (2x35#)
3 Chin Ups

Time: 28:27

Cool Down: 2K Bike Erg

RomWod

CrossFit Linchpin

29 Dec 2021

5x10 Trunk

WOD
For time:
50 V-ups
50 Cal Bike Erg
Rest equal to work (7:30)
35 Hanging Knee Raises
35 Cal Bike Erg

Time: 20:08

Cool Down: 2K Bike Erg

RomWod

Row

28 Dec 2021

5K Row 24:30, 2:26.7/500m

RomWod

CrossFit Linchpin

26 Dec 2021

5x10 Trunk
3x 45,65,85,105,115

WOD
Back Squat
7x 135, 135
5x 155, 155
3x 175, 195
1x 215

RomWod

Hike

25 Dec 2021

Hike (Baseball Fields) 52:30, 3.26 miles, 16:06 min/mile

RomWod

CrossFit Linchpin

24 Dec 2021

5x10 Trunk
2K Bike Erg

WOD
5 rds
10 KB Swing (53#, 2 hands)
10 Burpees

Time: 8:53

Cool Down: 2K Bike Erg

RomWod

CrossFit Linchpin

23 Dec 2021

5x10 Trunk
2K Bike Erg

WOD
30 DB Power Cleans (35#) 

30 Calorie Row
Rest 3 minutes
25 DB Push Press (35#)
25 Calorie Row
Rest 3 minutes
20 DB Power Clean + Thruster (35#)

25 Calorie Row

Result = 5:30; 3:35; 8:36; 23:41 total minutes

RomWod

CrossFit Linchpin

21 Dec 2021

5x10 Trunk
2K Bike Erg

WOD
Death by Bike Calories
With a continuously running clock perform:

1 Bike Calorie in the first min
2 Bike Calories in the second min
3 Bike Calories in the third min
…
Continue this for as long as you are able

Cool Down: 2K Bike Erg

Result = 12 minutes

RomWod

@Home

20 Dec 2021

5x10 Trunk

WOD
EMOM 20 minutes
Min 1: 10 KB Swing (62#, 2 hand)
Min 2: 10 Push Ups

RomWod

CrossFit Linchpin

19 Dec 2021

5x10 Trunk
2K Bike Erg

WOD
5 rds
15 Tuck Ups
7 DB Snatch Left (45#)
7 DB Snatch Right (45#)

Cool Down: 2K Bike Erg

RomWod

Hike

10 Dec 2021

Hike (Baseball Fields) 54:28, 3.26 miles, 16:42 min/mile

RomWod

@ Home

13 Dec 2021

WOD

Partner Row w/Bonnie
4K, 250m each, push ups after each row (100 total)

Time: 17:40

RomWod

CrossFit Linchpin

12 Dec 2021

5x10 Trunk

Back Squat 3x 45,65,85,105,115

WOD
Back Squat

5x 135,145,150,155

3x 160,165,170

RomWod

Row

11 Dec 2021

5K Row 24:00, 2:24.1/500m

RomWod

Hike

10 Dec 2021

Hike (Baseball Fields) 53:58, 3.27 miles, 16:28 min/mile

RomWod

CrossFit Linchpin

9 Dec 2021

5x10 Trunk

WOD
100 Jumping Jacks
75 DB Snatch (35#)
25 Ring Rows

Time: 12:53

RomWod

CrossFit Linchpin

7 Dec 2021

5x10 Trunk

WOD
1600 m Bike Erg
20 Tuck Ups

800 m Bike Erg
20 Tuck Ups
400 m Bike Erg
20 Tuck Ups

200 m Bike Erg
20 Tuck Ups

Time: 10:00

RomWod

Hike

6 Dec 2021

Hike (Baseball Fields) 44:08, 2.57 miles, 17:08 min/mile

RomWod

CrossFit Linchpin

5 Dec 2021

5x10 Trunk

WOD
3 rds for time
1600 m Bike Erg
20 DB Squats (35#)
10 DB Push Press (35#)

Time: 24:10

RomWod

The Quick and the Dead

4 Dec 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

RomWod

Hike

3 Dec 2021

Hike (Baseball Fields) 51:46, 3.24 miles, 15:57 min/mile

RomWod

CrossFit Linchpin

1 Dec 2021

5x10 Trunk

WOD
3 rds for time
Min 1: 10 Press (95#)
Min 2: 20 Hanging Knee Raise
Min 3: 1 min Bike Erg

Min 4: Rest 1 min

Min 5: 15 Push Ups

Min 6: 20 Hollow Rocks
Min 7: 1 min Bike Erg

Min 8: Rest 1 min

RomWod

CrossFit Linchpin

29 Nov 2021

5x10 Trunk

WOD
2 rds for time
12 Low Ring MU
100 Jumping Jacks
24 KB Swing (80#, 2 hand)

Time: 12:32

RomWod

@Home

27 Nov 2021

5x10 Trunk

WOD
21-15-9
KB Clean & Jerk (50#, Left)
KB Clean & Jerk (50#, Left)

Time: 15:48

RomWod

@Home

26 Nov 2021

5x10 Trunk

WOD
EMOM 20 minutes
Min 1: 10 KB Swing (62#, 2 hand)
Min 2: 10 Push Ups

RomWod

Row

24 Nov 2021

5K Row 24:46, 2:28.5/500m

RomWod

The Quick and the Dead

23 Nov 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (44# KB)

RomWod

Hike

22 Nov 2021

Hike (Baseball Fields) 52:26, 3.27 miles, 16:02 min/mile

RomWod

CrossFit Linchpin

21 Nov 2021

5x10 Trunk

WOD
5 rds for time
20 Push Ups
10 Step Ups

20 Tuck Ups

Time: 15:24

RomWod

CrossFit Linchpin

19 Nov 2021

5x10 Trunk

WOD
4 rds for time
800m Air Bike
500m Row

Time: 21:12

RomWod

CrossFit Linchpin

16 Nov 2021

5x10 Trunk

WOD
3 rds for time
24 Burpees
18 Ring Rows
12 Back Squats (135#)

Time: 35:14

RomWod

CrossFit Linchpin

15 Nov 2021

5x10 Trunk

WOD
Annie (inside)
50,40,03,20,10 reps of

KB Swing (44#, 2 hand)

Sit Ups

Time: 14:44

RomWod

Hike

14 Nov 2021

Hike (Baseball Fields) 53:24, 3.29 miles, 16:13 min/mile

RomWod

Hike

12 Nov 2021

Hike (Baseball Fields) 54:22, 3.28 miles, 16:32 min/mile

RomWod

CrossFit Linchpin

10 Oct 2021

5x10 Trunk
Deadlift 

3x 45,95,115,135,155,175

1x 205,225,245

WOD
Deadlift 7x1
255,265,275,275,275,275,275

RomWod

Hike

9 Nov 2021

Hike (Baseball Fields) 43:51, 2.57 miles, 17:02 min/mile

RomWod

Hike

8 Nov 2021

Hike (Baseball Fields) 54:06, 3.3 miles, 16:24 min/mile

RomWod

Hike

6 Nov 2021

Hike (Ann Van) 59:53, 3.37 miles, 17:45 min/mile

RomWod

@Home

5 Nov 2021

5x10 Trunk

WOD
EMOM 30 minutes
Min 1: 10 Air Squats
Min 2: 10 Push Ups
Min 3: 10 Tuck Ups

RomWod

The Quick and the Dead

4 Nov 2021

Warm Up: 5x10 Trunk

Quick and the Dead
3 rds
5/4 (53# KB)

RomWod

Hike

31 Oct 2021

Hike (Baseball Fields) 49:06, 3.02 miles, 16:15 min/mile

RomWod

Row

30 Oct 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 17:20 (includes transition time)

RomWod

Hike

27 Oct 2021

Hike (Baseball Fields) 55:41, 3.27 miles, 17:00 min/mile

RomWod

Temecula

22 Oct 2021

5x10 Trunk 

WOD
10 rds
10 Air Squats
10 Push Ups
(rds 1-5 Dands & Bethaks)

(rds 6-10 Regular)

Time: 17:00

RomWod

Temecula

20 Oct 2021

WOD

1…10

Air Squats 

Push Ups

Tuck Ups

Time: 9:08

RomWod

CrossFit Linchpin

18 Oct 2021

5x10 Trunk

WOD

3 rds

Row 3 minutes

3 minutes Rest

Result = 720m, 728m, 717m = 2165m 

RomWod

CrossFit Linchpin

17 Oct 2021

5x10 Trunk

WOD

21-15-9

Bar Dips

Push Ups

Push Press (95#)

Time: 19:58 

RomWod

Hike

15 Oct 2021

Hike (Ann Van Middlesworth Park) 58:21, 3.31 miles,
17:37 min/mile, 15# pack

RomWod

CrossFit Linchpin

14 Oct 2021

5x10 Trunk

WOD

75 Power Snatches (45#)

Time: 8:02  

RomWod

CrossFit Linchpin

12 Oct 2021

5x10 Trunk

WOD

Power Clean 4 x 3 x 135#

Front Squat 4 x 2 x 135#

Squat Clean 4 x 1 x 135#

RomWod

Row

11 Oct 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 16:55 (includes transition time)

RomWod

CrossFit Linchpin

9 Oct 2021

5x10 Trunk

WOD
5 rds
7 OHS (45#)
500m Row
Rest 2 min

Time: 22:58

RomWod

CrossFit Linchpin

7 Oct 2021

5x10 Trunk
Strict Press 3x 45,95,115,125

WOD
All at 135#

Strict Press 5x1

Push Press 5x3

Push Jerk 5x5

RomWod

CrossFit Linchpin

5 Oct 2021

5x10 Trunk
Deadlift 5x 45,95,135

WOD
21,15,9

Deadlift (185#)
Box Step Up
Hanging Knee Raise

Time: 10:54

RomWod

CrossFit Linchpin

3 Oct 2021

5x10 Trunk

WOD
3 min AMRAP

15 Wall Balls (14#)
7 Chin Ups
Rest 3 min
3 min AMRAP

12 Wall Balls (14#)
6 Chin Ups
Rest 3 min

3 min AMRAP

9 Wall Balls (14#)
5 Chin Ups

R1: 2 rds

R2: 2 rds

R3: 2 rds + 9 Wall Balls

RomWod

CrossFit Linchpin

1 Oct 2021

5x10 Trunk
Clean & Jerk 3x 45,65,75,85

WOD
15 Clean & Jerk (95#)
20 Cal Row
15 Clean & Jerk (95#)

Time: 7:58

RomWod

CrossFit Linchpin

29 Sep 2021

5x10 Trunk

WOD
30 minute EMOM 

(each element at the top of the minute)

6 Chin Ups
20 V-Ups
1 minute Rest

10 Dips

30 DU

1 minute Rest

RomWod

CrossFit Linchpin

28 Sep 2021

5x10 Trunk

Back Squat 3x 45,65,85,95,115

WOD
15 Back Squat (135#)
3K Bike Erg
15 Back Squat (135#)

Time: 11:25

RomWod

CrossFit Linchpin

27 Sep 2021

5x10 Trunk

WOD
21-15-9
Knee 2 Elbow
Devil Press (2x30# DBs)

Time: 16:49

RomWod

Hike

26 Sep 2021

 

Hike (Ann Van Middlesworth Park) 57:02, 3.29 miles,
17:20 min/mile

RomWod

CrossFit Linchpin

25 Sep 2021

5x10 Trunk

WOD

Jackie
1K Row
50 Thrusters (45#)
30 Pull Ups

Time: 19:55

RomWod

CrossFit Linchpin

23 Sep 2021

5x10 Trunk

WOD
Deadlift 5x3
Warm up: 20# jumps starting at 45#, then

3x 245,265,265,255,245

RomWod

CrossFit Linchpin

22 Sep 2021

5x10 Trunk

WOD
AMRAP 20 minutes
30 DU
10 Push Ups

5 Chin Ups

5 Hanging Knee Raise

Result = 6 rds

RomWod

CrossFit Linchpin

20 Sep 2021

5x10 Trunk

WOD
4 rds
800m Bike Erg
12 OHS (45#)

Time: 12:54

RomWod

CrossFit Linchpin

19 Sep 2021

5x10 Trunk

WOD
10 rds
3 Power Cleans (135#)
4 Ring Dips
5 Hanging Knee Raise

Time: 25:23

RomWod

CrossFit Linchpin

18 Sep 2021

5x10 Trunk

WOD
8 rds

6 DB Step Ups (2x35#)
400m Air Bike Ride
Rest 1:30 btwn rds

Time: 22:23

RomWod

CrossFit Linchpin

16 Sep 2021

5x10 Trunk

WOD
3 rds
400m Row
75 Air Squats
25 Push Ups

Time: 30:36

RomWod

CrossFit Linchpin

15 Sep 2021

5x10 Trunk

WOD
5 rds, 1min per station, max reps
Double Under
Rest 1 min
Burpees
Rest 1 min
Hollow Rocks
Rest 1 min

Result = 175 DU, 50 Burpees, 100 Hollow Rocks

RomWod

CrossFit Linchpin

14 Sep 2021

5x10 Trunk

WOD
Clean & Jerk
7x2
2x 95,115,135

2x 155 x7

RomWod

CrossFit Linchpin

12 Sep 2021

5x10 Trunk

WOD

McGhee (scaled)
AMRAP 20 min
5 Deadlift (135#)
13 Push Ups
9 Box Jumps

Result = 7 rds + 6 reps

RomWod

CrossFit Linchpin

10 Sep 2021

5x10 Trunk

WOD
3 rds
12 Lunges
30 Sit Ups
20 DB Push Press (30#)
10 Ring Rows

Time: 9:38

RomWod

CrossFit Linchpin

9 Sep 2021

5x10 Trunk

WOD
4 rds, 3 min rest between
15 Cal Row
7 Ring MU (leg assist)
7 Push Jerk (100#)

Time: 21:20

RomWod

CrossFit Linchpin

7 Sep 2021

5x10 Trunk

WOD
Back Squat 7x1
3x 45,65,75,85,95
2x 115,135,155,175
1x 195,205,210,215,210,205,200

RomWod

CrossFit Linchpin

6 Sep 2021

WOD
20 min Cap
7 rds for time
7 Burpees Over Bar 

7 Thrusters (65#)
7 Pulls ups

Result = 5 rds @ Cap

1:30 plank

RomWod

Yard Work (Ida storm cleanup)

5 Sep 2021

90 minutes Yard work - shoveled and carried gravel 

RomWod

Bike Erg

4 Sep 2021

10K Bike Erg 25:35, 2:33.3/1000m

RomWod

CrossFit Linchpin

3 Sep 2021

WOD
Isabel
30 Snatches for time (95#)
Time: 7:57

1:25 plank

RomWod

Hike

2 Sep 2021

Hike (Baseball Fields) 53:35, 3.26 miles, 16:24 min/mile

RomWod

CrossFit Linchpin

1 Sep 2021

WOD
5 x 15 sec Row sprints
3 x 1:15 Row sprints
1 x 3:00 Row sprint
Rest as needed between sprints (did it with Bonnie)

1:20 plank

RomWod

Hike

30 Aug 2021

Hike (Ann Van) 55:07, 3.23 miles, 17:03 min/mile

RomWod

@Home

29 Aug 2021

WOD
ARAMP 30 min 
800 ft Sandbag Shoulder Carry (40#)
100 ft DB Farmers Walk Left (55#)
100 ft DB Farmers Walk Right (55#)

Result = 8 rds 

(about 1 mile of walking)

RomWod

The Quick and the Dead

28 Aug 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

1:15 Plank

RomWod

Row

27 Aug 2021

5K Row 24:41, 2:27.8/500m

RomWod

@Home

26 Aug 2021

WOD
For Time
15 Hanging Knee Raises
20 DB Snatches (45#)
26 DB Lunges (45#)
20 DB Snatches (45#)
15 Hanging Knee Raises

Time: 7:05

1:10 minute plank

RomWod

@Home

24 Aug 2021

WOD

EMOM 12 minutes
Min 1: 10 Burpees
Min 2: 20 Tuck Ups
Min 3: Rest

1:05 minute plank

RomWod

Hike & Swing

23 Aug 2021

Hike (Baseball Fields) 41:51, 2.54 miles, 16:28 min/mile

KB Swing
EMOM 10 minutes: 10 KB Swing, 2 hand (70#, Russian)

1 minute plank

RomWod

Bike Erg

22 Aug 2021

10K Bike Erg 25:04, 2:30.1/1000m

RomWod

The Quick and the Dead

21 Aug 2021

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (53# KB)

RomWod

WOD

19 Aug 2021

5x10 Trunk

WOD
For Time:
4K Bike Erg
100 Sit Ups
2K Row

100 Sit Ups

Time: 31:05

RomWod

Bike Erg

18 Aug 2021

10K Bike Erg 25:48, 2:34.6/1000m

RomWod

WOD

17 Aug 2021

5x10 Trunk

WOD
AMRAP 10 minutes:
10 DB Hang Cleans (25#)
10 DB Push Ups 

Result = 7 rds

RomWod

Hike

15 Aug 2021

Hike (Ann Van) 58:26, 3.27 miles, 17:50 min/mile

RomWod

Row

14 Aug 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 20:49 (includes 15 sec transition time)

RomWod

Bike Erg

13 Aug 2021

10K Bike Erg 26:26, 2:38.1/1000m

RomWod

Temecula (dads 93rd)

9 Aug 2021

Warm up: 5x10 Trunk

WOD
5BX card 2, C+

Time: 9:55

Plank 1 minute 10 seconds 

RomWod

Temecula (dads 93rd)

8 Aug 2021

Warm up: 5x10 Trunk

WOD
1-10 Air Squats
10-1 Push Ups

Time: 6:15

Plank 1 minute

RomWod

Temecula (dads 93rd)

6 Aug 2021

Warm up: 5x10 Trunk

WOD
New Daily Dozen 
1 rd
- 10 reps each

Jumping Jacks (4 count)
Squat Thrust 
Trunk Rotation 
Mountain Climber (4 count)
Squat & Reach
Bicycle Crunch (4 count)
Push Up 
Jump Lunge
Tuck Up (4 count)
Hindu Push Up 
Flutter Kick (4 count)
Burpees

Time: 9:21

RomWod

Hike

3 Aug 2021

Hike (Baseball Fields) 62:47, 3.89 miles, 16:08 min/mile

RomWod

Row

1 Aug 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 19:51 (includes transition time)

RomWod

WOD

31 July 2021

5x10 Trunk

WOD
8 rds for time
8 DB Snatches (45#)
8 Sit Ups
8 Push ups

Time: 15:05

RomWod

Hike

30 July 2021

Hike (Ann Van) 54:26, 3.20 miles, 17:01 min/mile

RomWod

WOD

28 July 2021

5x10 Trunk

WOD
EMOM 15 minutes:
10 KB Swings (2 hand, 62#)

RomWod

Hike

27 July 2021

Hike (Baseball Fields) 41:36, 2.58 miles, 16:06 min/mile

RomWod

Row

26 July 2021

5K Row 24:55, 2:29.2/500m

RomWod

WOD

25 July 2021

5x10 Trunk

WOD
EMOM 5 minutes:
5 KB Snatches/hand (44#)
EMOM 10 minutes:
Odd: 5 KB Snatches Left (44#)
Even: 5 KB Snatches Right (44#)

Total: 100 Snatches, 15 minutes

RomWod

Hike

24 July 2021

Hike (Baseball Fields) 52:51, 3.23 miles, 16:20 min/mile

RomWod

Hike

23 July 2021

Hike (Ann Van) 57:00, 3.3 miles, 17:17 min/mile

RomWod

Row

21 July 2021

5K Row 23:46, 2:22.2/500m

RomWod

WOD

20 July 2021

5x10 Trunk

WOD
10 rds For Time:
5 KB Swings Left (53#)
5 Push Ups
5 KB Swings Right (53#)
5 Push Ups

Time: 16:55

RomWod

Strength

18 July 2021

5x10 Trunk

Strict Press 5x 45; 2x95, 108; 1 x 125, 132, 140, 147, 155, 160 (f), 157 (f)
Power Clean 3 x 95; 2x 105, 121; 1x 138, 147, 156, 165, 175, 180 (f) 

PR Power Clean @ 175

RomWod

Row

18 July 2021

Warm up: 5x10 Trunk

5K Row 23:18, 2:19.7/500m

RomWod

Hike

16 July 2021

Hike (Sourlands) 60:00, 3.02 miles, 20:02 min/mile

RomWod

Strength

15 July 2021

5x10 Trunk

Push Press 2x 95, 110; 1 x 125, 135, 140, 155, 165; 6x 1 x 170
Clean Pull 2x 105, 120; 1x 140, 150, 155, 175, 185; 6x 1 x 190

RomWod

Bike Erg

13 July 2021

10K Bike Erg 26:25, 2:37.7/1000m

RomWod

Strength

12 July 2021

5x10 Trunk

Push Press 5x 45; 2x95, 108; 1 x 125, 135, 140; 5x 1 x 147; 5x 2 x 125
Power Clean 2x 105, 120; 1x 135, 147, 156; 5x 1 x 165; 5x 2x 138

RomWod

WOD

11 July 2021

5x10 Trunk

WOD
For Time:
25 KB Swings (53#)
400m Bike Erg
20 KB Swings (53#)
800m Bike Erg

15 KB Swings (53#)
1600m Bike Erg

10 KB Swings (53#)

Time: 9:42

RomWod

Bike Erg

9 July 2021

10K Bike Erg 25:25, 2:32.0/1000m

RomWod

Strength

7 July 2021

5x10 Trunk

Strict Press 5x 45; 3 x 77; 2x95, 108; 1 x 125, 135, 140; 5x 1 x 147; 5x 2 x 125
Power Clean 3 x 87; 2x 105, 121; 1x 138, 147, 156; 5x 1 x 165; 5x 2x 138

RomWod

Hike

5 July 2021

Hike (Canal) 66:07, 4.03 miles, 16:24 min/mile

RomWod

Hike & Strength

4 July 2021

Hike (Veterans) 51:19, 3.01 miles, 17:02 min/mile

5x10 Trunk

Push Press 2x 95, 108; 1 x 125, 135, 140, 155; 6x 1 x 165
Clean Pull 2x 105, 121; 1x 135, 147, 155, 175; 6x 1 x 185

RomWod

Hike

3 July 2021

Hike (Baseball Fields) 55:58, 3.58 miles, 15:38 min/mile

RomWod

Simple & Sinister

2 July 2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian)
EMOM 10 minutes TGU (44#) 1/hand, alternating minutes

RomWod

Bike Erg

1 July 2021

10K Bike Erg 26:16, 2:37.1/1000m

RomWod

Hike

29 June 2021

Hike (Baseball Fields) 41:52, 2.57 miles, 16:15 min/mile

RomWod

Strength

28 June 2021

5x10 Trunk

Strict Press 5x 45; 3 x 77; 2x95, 108; 1 x 125, 135; 8x 1 x 140; 5x 2 x 125
Power Clean 3 x 87; 2x 105, 121; 1x 138, 147; 8x 1 x 156; 5x 2x 138

RomWod

Bike Erg & Hike

27 June 2021

Bike 10K Bike Erg 25:40, 2:33.4/1000m

Hike (Baseball Fields) 40:50, 2.52 miles, 16:10 min/mile

RomWod

Bike Erg

26 June 2021

10K Bike Erg 25:51, 2:34.6/1000m

RomWod

Strength

25 June 2021

5x10 Trunk

Push Press 5x 45; 2x95, 108; 1 x 125, 135, 140; 8x 1 x 155
Clean Pull 2x 105, 120; 1x 138, 147, 155; 8x 1 x 175

RomWod

Hike

24 June 2021

Hike (Ann Van) 55:41, 3.18 miles, 17:31 min/mile

RomWod

Strength

21 June 2021

5x10 Trunk

Strict Press 5x 45; 3x 77; 2x95, 108; 1 x 125, 132; 10x 1 x 135; 5x 2 x 125
Power Clean 3x 87; 2x 105, 120; 1x 138, 145; 10x 1 x 150; 5x 2 x 138

RomWod

Bike Erg

20 June 2021

10K Bike Erg 25:58, 2:35.3/1000m

RomWod

Strength

18 June 2021

5x10 Trunk

Push Press 5x 45; 2x95, 108; 1 x 125, 140; 10x 1 x 147
Clean Pull 2x 105, 125; 1x 138, 155; 10x 1 x 165

100 Hollow Rocks

RomWod

Yard Work

17 June 2021

Yard Work 1 hour

RomWod

Row

15 June 2021

Warm up: 5x10 Trunk

5K Row 23:49, 2:22.5/500m

RomWod

Strength

14 June 2021

5x10 Trunk

Strict Press 5x 45; 3x 77; 2x95, 108; 1 x 125; 12x 1 x 135; 5x 2 x 115
Power Clean 2x 87; 2x 105, 121; 1x 135; 12x 1 x 145; 5x 2 x 130

RomWod

Hike

13 June 2021

Hike (Ann Van) 55:55, 3.32 miles, 16:50 min/mile

RomWod

WOD

12 June 2021

5 x 10 Trunk

WOD
10,9,8...1 KB Swing (53#, 1/2 reps /hand)
1,2,3...10 Burpees

Time: 13:55

RomWod

Hike

9 June 2021

Hike (Ann Van) 42:13, 2.41 miles, 17:30 min/mile, 10#

RomWod

@Home

8 June 2021

5 x 10 Trunk

WOD
5 rds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups
25 Jumping Jacks

Time: 18:39

RomWod

Hike

7 June 2021

Hike (Ann Van) 54:46, 3.17 miles, 17:16 min/mile, 10#

RomWod

Strength

6 June 2021

5x10 Trunk

Push Press 5x 45; 2x95, 108; 1 x 125; 10x 1 x 140
Clean Pull  2x 105, 121; 1x 140; 10x 1 x 156

RomWod

Hike

4 June 2021

Hike (Ann Van) 54:56, 3.32 miles, 16:32 min/mile, 10#

RomWod

Strength - cycle 2 Week 1, Workout 1

2 June 2021

5x10 Trunk

Strict Press 5x 45; 3x 77; 2x 95,110; 1 x 125 x 12
Power Clean 3x 87; 2x 105,120; 1 x 138 x 12

RomWod

Hike

1 June 2021

Hike (Ann Van) 55:26, 3.29 miles, 16:51 min/mile, 10#

RomWod

Strength

31 May 2021

Mask Mandates Are Lifted

5x10 Trunk

Test Day
Strict Press 5x 45,65; 3x 75; 2x 87, 102; 1 x 115, 125, 135, 145, 152,155
Power Clean 3x 82; 2x 95,115; 1x 135, 145, 155, 165, 170,173

RomWod

@ Home (Coronavirus quarantine)

30 May 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each

Time: 20:33

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

27 May 2021

5x10 Trunk

5/3/1 Week 4 (Deload)
Deadlift 5x 45,95,115,135,155,185  

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

25 May 2021

5 x 10 Trunk

WOD
3 rds
400m Run (around yard for 2 minutes)
30 Air Squats
20 Push Press (75#)

Time: 18:45

RomWod

Hike (Coronavirus quarantine)

24 May 2021

Hike (Ann Van) 55:56, 3.29 miles, 17:00 min/mile, 8#

RomWod

Strength (Coronavirus quarantine)

23 May 2021

5x10 Trunk

Push Press 5x 45; 2x 87, 102; 1 x 115, 125, 130, 145, 155; 6x 1 x 160
Clean Pull  2x 100,115; 1x 132, 140, 155, 165, 175; 6x 1 x 185

RomWod

WOD (Coronavirus quarantine)

21 May 2021

5 x 10 Trunk

WOD
50-40-30-20-10
KB Swings (2 hand, 53#)
Sit Ups

Time: 14:34 

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

19 May 2021

5x10 Trunk

5/3/1 Week 3
Deadlift 3x 45,135,185,205,225; 5x 255; 1x 285  

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

18 May 2021

Hike (Ann Van) 57:08, 3.35 miles, 17:04 min/mile, 8#

RomWod

Strength (Coronavirus quarantine)

17 May 2021

5x10 Trunk

Strict Press 5x 45; 3x 75; 2x 85, 105; 1 x 115, 125, 130; 5x 1 x 138; 5x 2 x 115
Power Clean 3x 95; 2x 100,115; 1x 135, 140, 148; 5x 1 x 157; 5x 2 x 135

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

16 May 2021

Hike (Duke Island Park) 51:19, 2.99 miles, 17:08 min/mile, 8#

RomWod

Simple & Sinister (Coronavirus quarantine)

14 May 2021

5x10 Trunk

EMOM 5 minutes: 10 KB Swing/hand (44#, Russian)
EMOM 10 minutes TGU (44#) 1/hand, alternating minutes

RomWod

Hike (Coronavirus quarantine)

13 May 2021

 

Hike (Baseball fields) 40:52, 2.56 miles, 15:56 min/mile, 8#

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

12 May 2021

5x10 Trunk

5/3/1 Week 2
Deadlift 3x 45,65,95,135,185,210,240,270  

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

10 May 2021

5 x 10 Trunk

WOD
AMRAP 20 minutes
15 KB Swings (2 hand, 53#)
15 Sit Ups
15 Cal Row

Result = 6 rds + 30 reps

RomWod

Strength (Coronavirus quarantine)

8 May 2021

5x10 Trunk

Push Press 5x 45,65; 2x 87, 102; 1 x 115, 125, 130, 145; 6x 1 x 152
Clean Pull  2x 100,115; 1x 132, 145, 150, 165; 6x 1 x 175

5x20 Sit Ups

RomWod

WOD (Coronavirus quarantine)

7 May 2021

5 x 10 Trunk

WOD
Jog around yard
5 rds
- 5 Pull Ups
- 10 Push Ups
- 15 Air Squats
- 20 Sit Ups
Jog around yard

Time: 17:09

RomWod

Strength 5/3/1 Deadlift (Coronavirus quarantine)

6 May 2021

5x10 Trunk

5/3/1 Week 1
Deadlift 5x 45,135,195,225,255  

5x20 Sit Ups

RomWod

WOD & Hike (Coronavirus quarantine)

4 May 2021

5 x 10 Trunk

WOD
AMRAP 5 minutes
Deadlift x 3 (185#)
Push Press x 7 (40# DBs)

Result = 5 rds + 4 reps

Hike (Baseball fields) 41:41, 2.58 miles, 16:08 min/mile, 5#

RomWod

Strength (Coronavirus quarantine)

2 May 2021

5x10 Trunk

Strict Press 5x 45,65; 3x 72; 2x 87, 102; 1 x 115, 122; 8 x 1 x 130; 5x 2 x 115
Power Clean 3x 95; 2x 100,115; 1x 135, 140; 8x 1 x 148; 5x 2 x 132

5x20 Sit Ups

RomWod

 

Hike (Coronavirus quarantine)

1 May 2021

Hike (Ann Van Middlesworth Park)  55:30, 3.38 miles, 16:24 min/mile, 5#

RomWod

Row (Coronavirus quarantine)

30 Apr 2021

Warm up: 5x10 Trunk

5K Row 25:12, 2:30/500m

RomWod

Hike (Coronavirus quarantine)

28 Apr 2021

Hike (Canal)  1 hour 8 minutes, 4.02 miles, 16:58 min/mile

RomWod

@ Home (Coronavirus quarantine)

27 Apr 2021

5x10 Trunk

WOD
5 rds (40# sandbag)
10 reps of
Back Squat
Push Ups (sandbag on back)
Flutter Kicks (4 count, sandbag overhead)
Run around yard (sandbag on back)

Time: 24:10 (rest as needed)

RomWod

Strength (Coronavirus quarantine)

25 Apr 2021

5x10 Trunk

Push Press 5x 45,65; 2x 87, 102; 1 x 115, 122, 130; 8 x 1 x 145
Clean Pull 2x 100,115; 1x 135, 140, 148; 8x 1 x 165

5x20 Sit Ups

RomWod

Hike (Coronavirus quarantine)

24 Apr 2021

Hike (Canal)  56:50, 3.55 miles, 16:01 min/mile

RomWod

Hike (Coronavirus quarantine)

20 Apr 2021

Hike (Veterans Memorial Park)  50:12, 3.07 miles, 16:21 min/mile

RomWod

@ Home (Coronavirus quarantine)

19 Apr 2021

5x10 Trunk

WOD
2 rds
5,10,15,20 reps of
KB Swing (2-hand, 62#), Push Ups

Time: 20:18 (rest as needed)

RomWod

Hike (Coronavirus quarantine)

18 Apr 2021

Hike (Canal)  1 hr 8 minutes, 4.08 miles, 16:45 min/mile

RomWod