31 May 2022
5x10 Trunk
WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
Time: 18:21 (includes transition time)
RomWod
Tuesday, May 31, 2022
Sunday, May 29, 2022
Hike
29 May 2022
Hike (Billie Johnson), 73:13, 3.47 miles,
21:17 min/mile, no Pack
20 Chin Ups: 8-7-5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Hike (Billie Johnson), 73:13, 3.47 miles,
21:17 min/mile, no Pack
20 Chin Ups: 8-7-5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Saturday, May 28, 2022
Strength
28 May 2022
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 132, 140, 155, 165; 6 x 1 x 170
Clean Pull 2 x 105, 125; 1 x 140, 150, 157, 175, 185; 6 x 1 x 195
RomWod
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 132, 140, 155, 165; 6 x 1 x 170
Clean Pull 2 x 105, 125; 1 x 140, 150, 157, 175, 185; 6 x 1 x 195
RomWod
Thursday, May 26, 2022
Hike
26 May 2022
Hike (Sourlands), 61:39, 3.22 miles,
19:08 min/mile, no Pack
20 Chin Ups: 4x5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Hike (Sourlands), 61:39, 3.22 miles,
19:08 min/mile, no Pack
20 Chin Ups: 4x5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Wednesday, May 25, 2022
CrossFit Linchpin
25 May 2022
Warm Up: 3x10 trunk
"Helen"
Three rounds for time of:
Bike Erg 800 meters
21 Kettlebell Swings (53#)
12 Ring Rows
Time: 13:19
Warm Up: 3x10 trunk
"Helen"
Three rounds for time of:
Bike Erg 800 meters
21 Kettlebell Swings (53#)
12 Ring Rows
Time: 13:19
RomWod
Tuesday, May 24, 2022
Hike
24 May 2022
Hike (Ann Van), 57:10, 3.34 miles,
17:08 min/mile, 20# Pack
20 Chin Ups: 4x5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Hike (Ann Van), 57:10, 3.34 miles,
17:08 min/mile, 20# Pack
20 Chin Ups: 4x5
100 Sit Ups: 10x10
75 Push Ups: 3x25
RomWod
Monday, May 23, 2022
Strength
23 May 2022
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 132, 140, 155; 5 x 1 x 147; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150, 157; 5 x 1 x 165; 5 x 2 x 145
RomWod
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 132, 140, 155; 5 x 1 x 147; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150, 157; 5 x 1 x 165; 5 x 2 x 145
RomWod
Saturday, May 21, 2022
CrossFit Linchpin
21 May 2022
5x10 Trunk
WOD
4 rds
20 Cal Row
15 Hollow Rocks
15 KB Swing (35#)
10 DB Push Press (35#)
Time: 14:15
RomWod
5x10 Trunk
WOD
4 rds
20 Cal Row
15 Hollow Rocks
15 KB Swing (35#)
10 DB Push Press (35#)
Time: 14:15
RomWod
Friday, May 20, 2022
Strength
20 May 2022
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 132, 140, 155; 6 x 1 x 165
Clean Pull 2 x 105, 125; 1 x 140, 150, 157, 175; 6 x 1 x 185
RomWod
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 132, 140, 155; 6 x 1 x 165
Clean Pull 2 x 105, 125; 1 x 140, 150, 157, 175; 6 x 1 x 185
RomWod
Wednesday, May 18, 2022
Hike
18 May 2022
Hike (Ann Van), 56:52, 3.31 miles,
17:09 min/mile, no Pack
15 Chin Ups: 3x5
100 Sit Ups 10x10
RomWod
Hike (Ann Van), 56:52, 3.31 miles,
17:09 min/mile, no Pack
15 Chin Ups: 3x5
100 Sit Ups 10x10
RomWod
Tuesday, May 17, 2022
Strength
17 May 2022
5x10 Trunk
5x3 Press & Front Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 132; 8 x 1 x 140; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150; 8 x 1 x 155; 5 x 2 x 140
RomWod
5x10 Trunk
5x3 Press & Front Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 132; 8 x 1 x 140; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150; 8 x 1 x 155; 5 x 2 x 140
RomWod
Strength
14 May 2022
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 135, 140; 8 x 1 x 155
Clean Pull 2 x 105, 125; 1 x 140, 150, 160; 8 x 1 x 175
RomWod
5x10 Trunk
5x3 Press & Back Squat (45#)
Strength
Push Press 2 x 95, 110; 1 x 125, 135, 140; 8 x 1 x 155
Clean Pull 2 x 105, 125; 1 x 140, 150, 160; 8 x 1 x 175
RomWod
Monday, May 16, 2022
CrossFit Linchpin
16 May 2022
5x10 Trunk
WOD
3 rds
3 min Row
3 min Rest
3 min Row
3 min Rest
3 min Row
Result = 2013 m
RomWod
5x10 Trunk
WOD
3 rds
3 min Row
3 min Rest
3 min Row
3 min Rest
3 min Row
Result = 2013 m
RomWod
Thursday, May 12, 2022
Wednesday, May 11, 2022
Monday, May 9, 2022
Strength
9 May 2022
5x10 Trunk
5x3 Press & Front Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 130; 10 x 1 x 135; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 145; 10 x 1 x 155; 5 x 2 x 140
RomWod
5x10 Trunk
5x3 Press & Front Squat (45#)
Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125, 130; 10 x 1 x 135; 5 x 2 x 125
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 145; 10 x 1 x 155; 5 x 2 x 140
RomWod
Sunday, May 8, 2022
Row
8 May 2022
5x10 Trunk
WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
Accumulated 100 Push Ups
Time: 18:43 (includes transition time)
RomWod
5x10 Trunk
WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
Accumulated 100 Push Ups
Time: 18:43 (includes transition time)
RomWod
Saturday, May 7, 2022
StrongFirst A&A
7 May 2022
5x10 Trunk
WOD
EMOM 30 minutes
1 KB Clean & Jerk (53#)
Switch hands every 30 sec
2 Air Squats every minute
RomWod
5x10 Trunk
WOD
EMOM 30 minutes
1 KB Clean & Jerk (53#)
Switch hands every 30 sec
2 Air Squats every minute
RomWod
Thursday, May 5, 2022
Tuesday, May 3, 2022
Monday, May 2, 2022
Strength
2 May 2022
5x10 Trunk
5x3 Front Squat & Press (45)
Push Press 2 x 95, 110; 1 x 125, 140; 10 x 1 x 150
Clean Pull 2 x 105, 125; 1 x 140, 155; 10 x 1 x 165
RomWod
5x10 Trunk
5x3 Front Squat & Press (45)
Push Press 2 x 95, 110; 1 x 125, 140; 10 x 1 x 150
Clean Pull 2 x 105, 125; 1 x 140, 155; 10 x 1 x 165
RomWod
Sunday, May 1, 2022
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