Row

31 Jan 2022

5K Row 24:14, 2:25.2/500m

RomWod

CrossFit Linchpin

30 Jan 2022

5x10 Trunk

Back Squat 2x 45,65,85,105,115

WOD
Back Squat
2x 135,145,155,165,175,185,195

RomWod

StrongFirst A&A

29 Jan 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (40#)
Switch hands every 30 sec

RomWod

CrossFit Linchpin

28 Jan 2022

5x10 Trunk

WOD
AMRAP 15 minutes

200m Bike Erg

10 Lunges

5 Ring Rows

Result = 8 rds + 6 reps

RomWod

StrongFirst A&A

26 Jan 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (35#)
Switch hands every 30 sec

RomWod

CrossFit Linchpin

25 Jan 2022

5x10 Trunk

WOD
21-15-9 reps of

Hanging Knee Raises

DB Devil's Presses (25#)

Time: 13:40

RomWod

CrossFit Linchpin

24 Jan 2022

5x10 Trunk
Back Squat

3x 45,65,85,95,115

WOD
Back Squat

2x 135,155,175,195

1x 200,205,210,215

RomWod

StrongFirst A&A

23 Jan 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (30#)
Switch hands every 30 sec

RomWod

CrossFit Linchpin

22 Jan 2022

5x10 Trunk
2K Bike Erg

WOD
4 rds
Row 2 minutes
Rest 2 minutes

Result = 1944m

Cool Down: 2K Bike Erg

RomWod

CrossFit Linchpin

21 Jan 2022

5x10 Trunk
2K Bike Erg

WOD
35-25-15 reps
Wall Ball (14#)
KB Swing (2 hand, 53#)

Time: 11:00

Cool Down: 2K Bike Erg

RomWod

CrossFit Linchpin

18 Jan 2022

5x10 Trunk

2K Bike Erg

WOD
Annie (no equipment)
50-40-30-20-10 reps
Jumping Jacks

Tuck Ups

Time: 9:15

Cool Down: 2K Bike Erg

RomWod

CrossFit Linchpin

16 Jan 2022

5x10 Trunk

Back Squat 2x 45,65,85,95,115

WOD
Back Squat
2-3-5-10 reps @ 135#
2-3-5-10 reps @ 150#

RomWod

CrossFit Linchpin

15 Jan 2022

5x10 Trunk

WOD
AMRAP 20 minutes
12 Push Ups
9 Cal Row
6 V-Ups

Result = 8 rds + 8 reps

RomWod

CrossFit Linchpin

13 Jan 2022

5x10 Trunk

WOD

Tabata (20 sec work, 10 sec rest, 8 rds)

Tabata DB Hang Power Clean (2x35#)
Rest 1 minute

Tabata DB Push Press (2x35#)

Rest 1 minute

Tabata Ring Row

Rest 1 minute

Tabata DB Squat (2x35# 4 rds, 35# goblet squat 4 rds)

Time: 18:20

RomWod

CrossFit Linchpin

11 Jan 2022

WOD
5K Row 24:35, 2:27.3/500m

RomWod

Strength - Back Squat

10 Jan 2022

5x10 Trunk
3x 45,65,85,105,120

WOD
Back Squat
3x 135, 145, 155, 165, 175, 185, 190

RomWod

CrossFit Linchpin

8 Jan 2022

5x10 Trunk
2K Bike Erg

WOD
150 DB Snatches (35#)
30 sec on, 30 sec off

Time: 17:44

Cool Down: 2K Bike Erg

RomWod

Bike Erg

7 Jan 2022

Bike 10K Bike Erg 26:52, 2:40.0/1000m

RomWod

Bike Erg

6 Jan 2022

Bike 10K Bike Erg 26:10, 2:36.0/1000m

RomWod

@Home

3 Jan 2022

5x10 Trunk

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

RomWod

Hike

2 Jan 2022

Hike (Baseball Fields) n/a, 3.31 miles, n/a min/mile

RomWod

Strength - Back Squat

1 Jan 2022

5x10 Trunk
4x 45,65,85,105,120

WOD
Back Squat
4x 135, 155, 175, 185, 195

RomWod