CrossFit Linchpin

28 Feb 2022

5x10 Trunk
Back Squat 3x 45,65,85,95,115,135

WOD
Back Squat 
1x 155,165,175,185,195,205,215,220

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Hike

27 Feb 2022

Hike (Ann Van), 43:36, 2.62 miles,
16:39 min/mile

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Row

26 Feb 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
10 Push Ups each round (80 total)

Time: 18:20 (includes transition time)

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CrossFit Linchpin

24 Feb 2022

5x10 Trunk

WOD
7 rds
4 Hang Power Cleans (95#)
4 Front Squat (95#)
8 Push Press (95#)

12 Tuck Ups

Time: 21:30

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Hike

23 Feb 2022

Hike (Sourlands), 47:39, 2.07 miles,
23:01min/mile

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StrongFirst A&A

22 Feb 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (53#)
Switch hands every 30 sec

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Hike

21 Feb 2022

Hike (Veterans), 50:38, 3.11 miles,
16:15 min/mile

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Strength - Back Squat & Press

21 Feb 2022

5x10 Trunk
Back Squat 5x 45,65,85,95,115
Single Arm Press 5x 10,15,20,25,30

WOD
Back Squat
5x 135; 4x 155; 3x 175; 2x 195; 1x 215

Single Arm Press
5x 35; 4x 40; 3x 45; 2x 50; 1x 53

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CrossFit Linchpin

19 Feb 2022

5x10 Trunk

WOD
Partner Row with Bonnie
5 x 50m
3 x 400m
1 x 800m

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CrossFit Linchpin

18 Feb 2022

5x10 Trunk

WOD
3 rds

15 DB Power Cleans (35#)

12 DB Front Squats (35#)

9 DB Push Presses (35#)

Time: 12:50

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StrongFirst A&A & Hike

17 Feb 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (53#)
Switch hands every 30 sec

Hike (Ann Van), 57:57, 3.27 miles,
17:44 min/mile

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StrongFirst A&A

16 Feb 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (50#)
Switch hands every 30 sec

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StrongFirst A&A

15 Feb 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (44#)
Switch hands every 30 sec

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CrossFit Linchpin

13 Feb 2022

5x10 Trunk
Back Squat 3x 45,65,85,95,115

WOD
Back Squat
3x 135,155,165,185,205

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Hike

12 Feb 2022

Hike (Ann Van), 57:02, 3.31 miles,
17:14 min/mile

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Hike

11 Feb 2022

Hike (baseball fields), 53:02, 3.29 miles,
16:05 min/mile

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CrossFit Linchpin

8 Feb 2022

5x10 Trunk

WOD
1,...,8,9,10,9,8,...1
Burpees
Ring Rows

Time: 29:25

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CrossFit Linchpin

6 Feb 2022

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

WOD
EMOM 30 minutes
Back Squat

1x 135

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5 Feb 2022

WOD
Bike Erg 20 minutes, 8265m, 2:25.5/1000m

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CrossFit Linchpin

4 Feb 2022

5x10 Trunk

WOD
7 rds
10 DB Snatch Left (45#)
10 DB Snatch Right (45#)
Rest 30 seconds

Time: 18:50

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StrongFirst A&A

2 Feb 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & Jerk (44#)
Switch hands every 30 sec

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CrossFit Linchpin

1 Feb 2022

5x10 Trunk

WOD
AMRAP 20 minutes
2 Chin Ups
4 Push Ups
8 KB Swings (2 hand, 53#)

Result = 15 rds

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