CrossFit Linchpin

31 Mar 2022

5x10 Trunk

WOD
EMOM 24 minutes
Max DB Snatch (45#)
Max DB Jump Over
Rest
Rest
Max DB Push Press (45#)
Max Cal Row

Result = 36 DB Snatch, 36 DB Jumps, 46 Push Press, 34 Cals

RomWod

CrossFit Linchpin

29 Mar 2022

5x10 Trunk

WOD
1600m Bike Erg

50 Sit Ups

25 Ring Rows

40 Sit Ups

20 Ring Rows

30 Sit Ups

15 Ring Rows

20 Sit Ups

10 Ring Rows

10 Sit Ups

5 Ring Rows

Time: 22:42

RomWod

CrossFit Linchpin

28 Mar 2022

5x10 Trunk
Back Squat 2x 45,65,85,115,135,145,165

WOD
Back Squat
2 x 185 x 7

RomWod

StrongFirst A&A

26 Mar 2022

5x10 Trunk

WOD
EMOM 30 minutes
1st 20 minutes: 2 KB Clean & 2 Jerks (53#)
Last 10 minutes: 1 KB Clean & 1 Jerk (53#)
Switch hands every 30 sec

RomWod

Hike

25 Mar 2022

Hike (Veterans), 52:02, 3.13 miles,
16:37 min/mile, 12# Pack

RomWod

CrossFit Linchpin

24 Mar 2022

5x10 Trunk
KB Snatch 3x 25,30,35,40,44,50 (/hand)

WOD
40-30-20

21-15-9
KB Snatch (44#)

Cal Row

Time: 13:48

RomWod

Hike

22 Mar 2022

Hike (Baseball Fields), 53:50, 3.24 miles,
16:36 min/mile, 12# Pack

RomWod

Hike

21 Mar 2022

Hike (Veterans), 52:57, 3.18 miles,
16:39 min/mile, 12# Pack

RomWod

CrossFit Linchpin

20 Mar 2022

5x10 Trunk

Back Squat 2x 45,65,85,95,115,135,155

WOD
Back Squat

2 x 170 x 7

RomWod

Row

19 Mar 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
Accumulated 100 Push Ups 

Time: 18:23 (includes transition time)

RomWod

StrongFirst A&A

17 Mar 2022

5x10 Trunk

WOD
EMOM 30 minutes
1st 15 minutes: 2 KB Clean & 2 Jerks (53#)

2nd 15 minutes: 1 KB Clean & 2 Jerks (53#)

Switch hands every 30 sec

RomWod

Hike

16 Mar 2022

Hike (Veterans), 52:21, 3.18 miles,
16:26 min/mile, 12# Pack

RomWod

Hike

14 Mar 2022

Hike (Veterans), 50:40, 3.18 miles,
15:56 min/mile, 10# Pack

RomWod

CrossFit Linchpin

13 Mar 2022

5x10 Trunk

WOD
Bike Erg

30 minutes

Result = 11,403 m, 2:38.5/1000

RomWod

StrongFirst A&A

12 Mar 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & 2 Jerks (53#)
Switch hands every 30 sec

RomWod

CrossFit Linchpin

10 Mar 2022

5x10 Trunk

WOD
5 rds

75 Jumping Jacks

15 KB Swing (62#)

Time: 15:55

RomWod

Row

9 Mar 2022

5K Row 25:23, 2:31.9/500m

RomWod

CrossFit Linchpin

8 Mar 2022
5x10 Trunk

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

WOD
Bike Erg 800m
Back Squat 15 x 135#
Bike Erg 800m
Back Squat 12 x 135#
Bike Erg 800m
Back Squat 9 x 135#

Time: 11:36

RomWod

Hike

6 Mar 2022

Hike (Veterans), 51:44, 3.25 miles,
15:54 min/mile, 10# Pack

RomWod

StrongFirst A&A

4 Mar 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Clean & 2 Jerks (53#)
Switch hands every 30 sec

RomWod

StrongFirst A&A & Hike

2 Mar 2022

5x10 Trunk

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

Hike (Baseball Fields), 43:42, 2.69 miles,
16:12 min/mile

RomWod

Hike

1 Mar 2022

Hike (Veterans), 51:39, 3.15 miles,
16:24 min/mile

RomWod