Bike Erg

30 Nov 2022

10K Bike Erg 25:29, 2:32.7/1000m

RomWod

CrossFit Linchpin

29 Nov 2022

5x10 Trunk

WOD
50 DB Snatch (35#)
Rest 3 min
40 DB Snatch (35#)
Rest 3 min 
30 DB Snatch (35#)

Time: 16:30

RomWod

@Home

27 Nov 2022

5x10 Trunk

WOD
Pushing Helen
3 rds
800m Bike Erg
21 KB Swings (53#)
15 Push Ups

Time: 10:39

RomWod

CrossFit Linchpin

25 Nov 2022

5x10 Trunk

WOD
15-12-9-6-3 reps of
KB Swing (53#, 2 hand)
Push Ups
Cal Row

Time: 9:06

RomWod

Row

23 Nov 2022

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

RomWod

Bike Erg

22 Nov 2022

10K Bike Erg 25:59, 2:35.7/1000m

RomWod

Bike Erg

21 Nov 2022

10K Bike Erg 25:42, 2:33.5/1000m

RomWod

Bike Erg

20 Nov 2022

10K Bike Erg 26:04, 2:36.1/1000m

RomWod

5/3/1 Bench Press (week 2), Bike Erg

17 Nov 2022

5x10 Trunk
Bench Press: 5x 45,95

Bench Press: 3x 110, 130, 145 (10)

10K Bike Erg 26:07, 2:36.5/1000m

RomWod

5/3/1 Back Squat (week 2)

5 Nov 2022

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

Back Squat: 3x 130, 150, 165 (5)

RomWod

5/3/1 Deadlift (week 1)

13 Nov 2022

5x10 Trunk
Back Squat: 3x5x35#
Deadlift 5x 45,95, 145

Deadlift: 5x 160, 185, 210

RomWod 

CrossFit Linchpin

11 Nov 2022

5x10 Trunk

WOD
20 rds
Row 20 secs
Rest 40 secs

Total: 2084m

RomWod

5/3/1 Bench Press (week 1), Bike Erg

10 Nov 2022

5x10 Trunk
Bench Press: 5x 45,65,95

Bench Press: 5x 105, 120, 135 (10)

10K Bike Erg 25:14, 2:31.4/1000m

RomWod

5/3/1 Back Squat (week 1)

8 Nov 2022

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

Back Squat: 5x 130, 150, 170

RomWod

Hike

7 Nov 2022

Hike (Baseball Fields), 49:42, 3.04 miles,
16:21 min/mile, 20# Pack

RomWod

Simple & Sinister

6 Nov 2022

5x10 Trunk

EMOM 10 minutes: 5 KB Swing/hand (44#)
EMOM 10 minutes: 1 TGU/hand, alternating minutes (44#)

RomWod

Hike

5 Nov 2022

Hike (Skillman), 39:34, 2.43 miles,
16:17 min/mile, 20# Pack

RomWod