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