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