CrossFit Linchpin - Mohonk

31 Dec 2022

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 19:35 (Row time)

RomWod

CrossFit Linchpin - Mohonk

30 Dec 2022

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 19:48 (Row time)

RomWod

Mohonk

29 Dec 2022

5x10 Trunk

WOD
EMOM 10 minutes
10 Hindu Squats
5 Hindu Push Ups

RomWod

@Home - Lactic KB #1

27 Dec 2022

5x10 Trunk

WOD
For 20 minutes (10 rds)
Every 2:00
15 2H KB Swings (62#)

RomWod

@Home - Lactic KB #2

25 Dec 2022

5x10 Trunk

WOD
For 20 minutes (16 rds)
Every 1:15
10 1H KB Swings (53#)

RomWod

CrossFit Linchpin

23 Dec 2022

5x10 Trunk

WOD
7 rds
10 DB Snatch Left (45#)
10 DB Snatch Right (45#)
Rest as needed

Time: 14:50

RomWod

@Home

21 Dec 2022

5x10 Trunk

WOD
EMOM 16 minutes
TGU 1/hand, alternating minutes
30,35,40,44,50,
3x53

RomWod

CrossFit Linchpin

19 Dec 2022

5x10 Trunk

WOD
4 rds
800m Bike Erg (Shared w/Bonnie, 1 min + rest)
12 OHS (45#)

Time: 17:41

RomWod

CrossFit Linchpin

18 Dec 2022

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 19:16 (Row time)

RomWod

Hotel (Florida)

16 Dec 2022

5x10 Trunk

WOD
MARSOC Short Card (scaled)

Time: 17:00

RomWod

CrossFit Linchpin (Florida)

14 Dec 2022

5x10 Trunk

WOD
120 DB Snatches (40#)

Time: 10:42

RomWod

Swim (Florida)

13 Dec 2022

WOD
EMOM 25 minutes
Swim 1 length (~30 sec)

RomWod

CrossFit Linchpin (Florida)

12 Dec 2022

5x10 Trunk

WOD
30 DB Clean & Jerk / hand (40#)

Time: 6:00

RomWod

CrossFit Linchpin

10 Dec 2022

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 19:42 (Row time)

RomWod

@Home - Aerobic KB #2

9 Dec 2022

5x10 Trunk

WOD
For 20 minutes (16 rds)
Every 1:15
10 1H KB Swings (44#)

RomWod

CrossFit Linchpin

8 Dec 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 21:00 (Row time)

RomWod

@Home - Lactic KB #3

7 Dec 2022

5x10 Trunk
KB Snatches 3x 25,30,35

WOD
For 20 minutes (10 rds)
Every 2:00
10 KB Snatches (40#)

RomWod

Bike Erg

5 Dec 2022

10K Bike Erg 25:15, 2:31.4/1000m

RomWod

@Home - Lactic KB #1

4 Dec 2022

5x10 Trunk

WOD
For 20 minutes (10 rds)
Every 2:00
15 2H KB Swings (62#)

RomWod

Hike

3 Dec 2022

Hike (baseball fields), 53:28, 3.29 miles,
16:15 min/mile

RomWod

@Home - Lactic KB #2

2 Dec 2022

5x10 Trunk

WOD
For 20 minutes (16 rds)
Every 1:15
10 1H KB Swings (53#)

RomWod

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

Simple & Sinister

31 Oct 2022

5x10 Trunk

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

RomWod

CrossFit Linchpin

30 Oct 2022

5x10 Trunk

WOD
21-15-9
KB Snatch Left (35#)
KB Snatch Right (35#)
Row Calories

Time: 10:29

RomWod

CrossFit Linchpin

27 Oct 2022

5x10 Trunk

WOD
10 rds
10 Push Ups
10 Sit Ups

Time: 14:01

RomWod

Hike

25 Oct 2022

Hike (Skillman), 39:33, 2.38 miles,
16:35 min/mile, no Pack

RomWod

CrossFit Linchpin

24 Oct 2022

500m Row

WOD
5 rds
200m Row
25 Air Squats

Time: 14:57

RomWod

Simple & Sinister

22 Oct 2022

5x10 Trunk

EMOM 10 minutes: 5 KB Swing/hand (53#)
EMOM 10 minutes:  1 TGU/hand, alternating minutes (53#)

RomWod

CrossFit Linchpin

20 Oct 2022

5x10 Trunk

WOD

3 rds

Row 3 minutes

3 minutes Rest

Result = 685m, 681m, 672m = 2038m 

RomWod

CrossFit Linchpin

18 Oct 2022

5x10 Trunk

WOD
5 rds

3 minute AMRAP
3 KB Swing (2 hand, 62#)
6 Push Ups
9 Air Squats
1 minute rest between AMRAPs

Result = 3 rds, 2 + 17, 2 + 16, 2 + 9, 2 + 9

RomWod

Hike & Bike

17 Oct 2022

Hike (Baseball Fields), 20:41, 1.27 miles,
16:14 min/mile, 20# Pack

Bike Erg, 10K, 25:37.3, 2:33.4/1000

RomWod

CrossFit Linchpin

15 Oct 2022

5x10 Trunk

WOD
4 rds
20 Sit Ups
9 DB Clean& Jerk (35#)
9 Ring Rows

Time: 14:25

RomWod

Hike

14 Oct 2022

Hike (Skillman), 39:18, 2.35 miles,
16:42 min/mile, 20# Pack

RomWod

CrossFit Linchpin

13 Oct 2022

5x10 Trunk

WOD
AMRAP 15 minutes
10 DB Push Press (35#)
10 KB Swing (5/hand, 35#)
10 Step Ups

Result = 8 rds

RomWod

Simple & Sinister

9 Oct 2022

5x10 Trunk

WOD 1
10 rds:
5 KB Swing/hand (44#, Russian)
Brisk walk up/down driveway

Time: 12:53

WOD 2
5 rds:
1 TGU (44#) 1/hand,
Brisk walk up/down driveway

Time: 11:19

RomWod

Hike

8 Oct 2022

Hike (Baseball Fields), 49:36, 2.58 miles,
19:13 min/mile, no Pack

RomWod

Hike

7 Oct 2022

Hike (Walk around Yard) 38:01, 2.03 miles,
18:42 min/mile, 20# Pack

RomWod

CrossFit Linchpin

6 Oct 2022

5x10 Trunk

WOD
AMRAP 15 minutes
250m Row
20 Sit Ups
10 DB Push Press (35#)

Result = 5 rds + 30m

RomWod

@Home

5 Oct 2022

5x10 Trunk

WOD
EMOM 16 minutes
Odd Minute: 10 KB Swings (40#, 5/hand)
Even Minute: 10 Push Ups

RomWod

Mammoth March

2 Oct 2022

Mammoth March
20 mile hike, 15# Pack, 10 hours

Row

29 Sep 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 18:06

RomWod

@Home

28 Sep 2022

5x10 Trunk

WOD
EMOM 14 minutes
Odd Minute: 10 KB Swings (62#, 2-hand)
Even Minute: 10 Push Ups

RomWod

Hike

27 Sep 2022

Hike (Baseball Fields), 40:35, 2.56 miles,
15:51 min/mile, no Pack

RomWod

CrossFit Linchpin

26 Sep 2022

5x10 Trunk

WOD
21-15-9
KB Swings (53#)
Step Ups
Hollow Rocks

Time: 5:42

RomWod

Hike

25 Sep 2022

Hike (Skillman), 56:12, 3.46 miles,
16:13 min/mile, no Pack

RomWod

CrossFit Linchpin

20 Sep 2022

5x10 Trunk

WOD
For Time:
50 Jumping Jacks
2K Bike Erg
50 Sit Ups
1K Row
50 Jumping Jacks

Time: 13:37

RomWod

Bike Erg

18 Sep 2021

Bike 10K Bike Erg 26:58, 2:41.6/1000m

RomWod

CrossFit Linchpin

17 Sep 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 x Clean & Jerk (115#)

RomWod

Hike

15 Sep 2022

Hike (Sourland), 1:06:05, 3.13 miles,
21:06 min/mile, 10# Pack

RomWod

Hike

14 Sep 2022

Hike (Skillman), 41:29, 2.33 miles,
17:47 min/mile, no Pack

RomWod

CrossFit Linchpin

13 Sep 2022

5x10 Trunk

WOD
AMRAP 15 minutes
10 DB Push Jerks (35#)
10 KB Swings (53#)
10 Step Ups

Result = 7 rds + 14 reps

RomWod

CrossFit Linchpin

11 Sep 2022

5x10 Trunk

WOD
4 rds
60 Jumping Jacks
12 Alt DB Clean & Jerk (35#)
12 Ring Rows

Time: 16:30

RomWod

Hike

10 Sep 2022

Hike (Sourland), 1:04:55, 3.03 miles,
21:26 min/mile, no Pack

RomWod

CrossFit Linchpin

8 Sep 2022

5x10 Trunk

WOD
3 rds
800m Bike Erg (14#)
30 Wall Ball Thrusters (14#)
30 Hollow Rocks

Time: 20:07

RomWod

Hike

5 Sep 2022

Hike (Skillman), 54:09, 2.44 miles,
22:07 min/mile, no Pack

RomWod

CrossFit Linchpin

4 Sep 2022

5x10 Trunk

WOD
5 rds
9 DB Clean & Jerks (35#)
9 Ring Rows
9 Bike Erg cals

Time: 16:03

RomWod

Hike

1 Sep 2022

Hike (Baseball Fields), 53:00, 3.27 miles,
16:13 min/mile, no Pack

RomWod

@Home

31 Aug 2022

5x10 Trunk

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

Time: 14:36

RomWod

@Home

30 Aug 2022

5x10 Trunk

WOD
5 rds
10 Trunk Rotations
10 Air Squats
10 Push Ups
10 Hollow Rocks

Time: 10:23

Bike Erg
6K, 15:04, 2:30/1000m

RomWod

Hike

28 Aug 2022

Hike (Skillman), 49:25, 2.39 miles,
20:39 min/mile, no Pack

RomWod

Bike Erg

26 Aug 2021

10K Bike Erg 25:46, 2:34.3/1000m

RomWod

@Home

24 Aug 2022

5x10 Trunk

WOD
EMOM 12 minutes
Odd Minute: 10 KB Swings (53#, 5/hand)
Even Minute: 10 Push Ups

RomWod

Row

21 Aug 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)
7 Push Ups after each row

Time: 18:50

RomWod

@ Home

20 Aug 2022

5x10 Trunk

WOD
EMOM 12 minutes
Odd Minute: 10 KB Swings (53#, 5/hand)
Even Minute: 10 Push Ups

RomWod

Hike

18 Aug 2022

Hike (Skillman), 1:17:31, 4.11 miles,
18:51 min/mile, no Pack

RomWod

Hike

16 Aug 2022

Hike (Veterans), 54:38, 3.02 miles,
18:05 min/mile, no Pack

RomWod

@ Home

14 Aug 2022

5x10 Trunk

WOD
EMOM 14 minutes
Odd Minute: 10 KB Swings (70#, 2 hand)
Even Minute: 10 Push Ups

RomWod

Hike

13 Aug 2022

Hike (Baseball Fields), 54:14, 3.28 miles,
16:32 min/mile, 10# Pack

RomWod

Hike

10 Aug 2022

Hike (Veterans), 55:15, 3.05 miles,
18:05 min/mile, no Pack

RomWod

CrossFit Linchpin

8 Aug 2022

5x10 Trunk

WOD
5 rds
15 Air Squats
11 Sit Ups
7 DB Clean & Jerks (35#)

Time: 11:05

RomWod

CrossFit Linchpin

6 Aug 2022

5x10 Trunk

WOD
21-15-9 reps for time:
Deadlifts (135#)
Ring Rows

Time: 9:12

RomWod

@ Home

4 Aug 2022

5x10 Trunk

WOD
EMOM 12 minutes
10 KB Swings (62#, 2 hand)

RomWod

@ Home

31 Jul 2022

5x10 Trunk

WOD
EMOM 10 minutes
10 KB Swings (53#, 2 hand)

RomWod

@ Home

29 Jul 2022

5x10 Trunk

WOD
EMOM 10 minutes
10 KB Swings (53#, 2 hand)

Bike Erg 5K

Time: 12:48

RomWod

Hike

27 Jul 2022

Hike (Veterans), 53:41, 3.15 miles,
17:03 min/mile, no Pack

RomWod

Hike

26 Jul 2022

Hike (Veterans), 54:34, 3.13 miles,
17:24 min/mile, no Pack

RomWod

Row

25 July 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 18:29

RomWod

CrossFit Linchpin

23 Jul 2022

5x10 Trunk

WOD
For time:
50 DB Squat Clean Thrusters (25#)

Time: 14:50

RomWod

@ Home

21 Jul 2022

5x10 Trunk

WOD
EMOM 10 minutes
10 KB Swings (53#, 2 hand)

RomWod

CrossFit Linchpin

20 Jul 2022

5x10 Trunk

WOD
For time:
3rds
12 Hang Power Cleans (75#)
12 Cal Bike Erg
Rest 3 minutes
3rds
9 Hang Power Cleans (75#)
9 Cal Bike Erg

Time: 13:04

RomWod

Hike

19 Jul 2022

Hike (Sourland) 61:27, 3.07 miles,
20:00 min/mile, 10# Pack

RomWod

 

@ Home

17 Jul 2022

5x10 Trunk

WOD
8 rds
Row 250m
10 push ups

Time: 17:00

RomWod

CrossFit Linchpin

15 Jul 2022

5x10 Trunk

WOD
10 min AMRAP
25 Singles
6 Lunges
6 Hollow Rocks

Result = 11 rds

RomWod

CrossFit Linchpin

14 Jul 2022

5x10 Trunk

WOD
For time
100 Alternating DB Snatch (45#)

Time: 14:01

RomWod

CrossFit Linchpin

13 Jul 2022

5x10 Trunk

WOD
3 rds
15 KB Push Press (35s)
15 KB Swings (53#)
30 Sit Ups

Time: 8:37

RomWod

@ Home

9 Jul 2021

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each

Time: 18:32

RomWod

Hike

5 Jul 2022

Hike (Veterans) 59:26, 3.29 miles,
18:02 min/mile, no Pack

RomWod

 

Hike

3 Jul 2022

Hike (Veterans) 67:18, 3.80 miles,
17:42 min/mile, no Pack

RomWod

Montréal

25 Jun 2022

5x10 Trunk

WOD
La Sierra Calisthenics – Strength And Endurance20 Jumping Jacks
5 pushups
20 windmills (alternating toe touches)
5 pushups
10 Full Bends (toe touches)
5 pushups
50 split jumps
5 pushups
50 high knees
5 pushups
50 single unders (jump rope)
5 pushups
10 squat thrusts (plank burpees)
40 mountain climbers
5 pushups

Agility drill:

5 sets of :

run in place 5-10 steps, rapid stop and drop to plank repeat 3 times then,
run in place, rapid stop and drop to seated face up plank, roll to plank x1

Time: 15:25

100 reps abs

RomWod

Hike

21 Jun 2022

Hike (Baseball Fields) 46:07, 2.65 miles,
17:23 min/mile, no Pack

RomWod

StrongFirst A&A & Hike

20 Jun 2022

5x10 Trunk

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

Hike (Baseball Fields) 44:42, 2.51 miles,
17:45 min/mile, no Pack

RomWod

Row

19 Jun 2022

Hike (Walk around Yard) 24:25 1.14 miles,
22:03 min/mile, no Pack

5K Row 24:58, 2:29.7/500m

RomWod

@Home

18 Jun 2022

Hike (Walk around Yard) 32:41, 1.63 miles, 
19:57 min/mile, no Pack

5x10 Trunk

WOD

8 rds

8 KB Swings (4 L/4R, 44#)

8 Push Ups

8 Goblet Squats (44#)

Time: 14:25

RomWod

Hike

17 Jun 2022

Hike (Veterans), 55:45, 3.13 miles,
17:49 min/mile, no Pack

RomWod

CrossFit Linchpin

16 Jun 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 x Clean & Jerk (135#)

RomWod

CrossFit Linchpin

14 Jun 2022

Hike (Walk around Yard) 30:07, 1.59 miles,
18:51 min/mile, no Pack

5x10 Trunk

WOD
1600m Bike Erg

80 Jumping Jacks

60 Sit Ups

40 KB Swings (53#)

20 Ring Rows

Time: 11:26

RomWod

CrossFit Linchpin

13 Jun 2022

5x10 Trunk

WOD
Kevin
4 rds
100m Row
10 Push Ups
10 KB Swing (53#)
10Burpees

Time: 12:59

RomWod

Royal Marines & Hike

12 Jun 2022

Warm Up: 5x10 Trunk

WOD
No rest between sets
Set 1: 4 x pulls ups/10 x sit ups/8 x push ups/lunges/leg/50# DB carry for 10 metres (20 paces)
Set 2: 6 x pulls ups/12 x sit ups/10 x push ups/50# DB carry for 15 metres (30 paces)
Set 3: 8 x pulls ups/14 x sit ups/12 x push ups/50# DB carry for 20 metres (40 paces)
Set 4: 10 x pulls ups/16 x sit ups/14 x push ups/50# DB carry for 25 metres or to failure (I went 50 paces, not to failure)

Time: 12:30

Hike (Baseball Fields) 41:55, 2.45 miles,
16:28 min/mile, no Pack

RomWod

Hike

11 Jun 2022

5BX
Chart 2 Level B+

Hike (Ann Van), 57:33, 3.26 miles,
17:39 min/mile, no Pack

RomWod

Hike

9 Jun 2022

5BX
Chart 2 Level B+

Hike (Ann Van), 57:47, 3.39 miles,
17:00 min/mile, 20# Pack

RomWod

Strength

7 Jun 2022

5x10 Trunk

Strength
Power Clean 3 x 95; 2 x 105, 125; 1 x 140, 150, 157, 165, 170, 175, 177 (PR), 179 (f)

RomWod

WOD & Hike

6 Jun 2022

5x10 Trunk

WOD
5 rds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Tuck Ups
25 Jumping Jacks

Time: 17:05

Hike (Ann Van),  60:00, 3.22 miles,
18:46  min/mile, no Pack

RomWod

Hike

4 Jun 2022

Hike (Baseball Fields), 54:29, 3.26 miles,
16:42 min/mile, no Pack

(Don't know if it's exactly the same as yesterday but forgot to turn Polar Beat off)

RomWod

Hike

3 Jun 2022

Hike (Baseball Fields), 54:29, 3.26 miles,
16:42 min/mile, no Pack

RomWod

Strength

2 June 2022

5x10 Trunk

Strength
Strict Press 3 x 75; 2 x 95, 110; 

1 x 125, 132, 140, 147, 155, 157(PR), 159(PR), 160(f)

RomWod

Row

31 May 2022

5x10 Trunk

WOD
Partner Row w/Bonnie
4K, 250m each (intervals)

Time: 18:21 (includes transition time)

RomWod

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

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

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

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

RomWod

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

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

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

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

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

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

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

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

Bike Erg

12 May 2022

Bike 30 minutes Bike Erg 11863m, 2:32.6/1000m

RomWod

Hike

11 May 2022

Hike (Billie Johnson), 78:15, 3.73 miles,
20:56 min/mile, 20# Pack

RomWod

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

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

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

Hike

5 May 2022

Hike (Ann Van), 55:48, 3.32 miles,
16:48 min/mile, 20# Pack

10 Chin Ups: 3-3-4

RomWod

Hike

3 May 2022

Hike (Ann Van), 56:35, 3.34 miles,
16:56 min/mile, 20# Pack

RomWod

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

Hike

1 May 2022

Hike (Billie Johnson), 67:16, 3.21 miles,
20:57 min/mile, 20# Pack

RomWod

Hike

29 Apr 2022

Hike (Ann Van), 57:16, 3.34 miles,
17:07 min/mile, 20# Pack

RomWod

StrongFirst A&A

28 Apr 2022

5x10 Trunk

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

RomWod

Row

27 Mar 2022

5x10 Trunk

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

Time: 18:23 (includes transition time)

RomWod

Strength

25 Apr 2022

5x10 Trunk
5x3 Press & Front Squat (45#)

Strength
Strict Press 3 x 75; 2 x 95, 110; 1 x 125; 12 x 1 x 135; 5 x 2 x 115

RomWod

Strength & Hike

24 Apr 2022

5x10 Trunk
5x3 Power Clean & Front Squat (45#)

Strength
Power Clean 3 x 95; 2 x 105, 125; 1 x 145; 12 x 1 x 150; 5 x 2 x 130

Hike (Ann Van), 58:20, 3.38 miles,
17:25 min/mile, no Pack

RomWod

Hike

22 Apr 2022

Hike (Canal), 54:00, 3.12 miles,
17:19 min/mile, 20# Pack

RomWod

Strength

21 Apr 2022

5x10 Trunk
5x3 Clean & Jerk (45)

Push Press 2 x 95, 110; 1 x 125; 10 x 1 x 140
Clean Pull 2 x 105, 125; 1 x 140; 10 x 1 x 160

RomWod

Hike

20 Apr 2022

Hike (Veterans), 53:23, 3.19 miles,
16:43 min/mile, 17# Pack

RomWod

Bike Erg

18 Apr 2022

Bike 35 minutes Bike Erg 14040m, 2:30.5/1000m

RomWod

Strength

18 Apr 2022

5x10 Trunk

Strict Press 3 x 45,65,75; 2 x 95, 110; 12 x 1 x 125
Power Clean 3 x 95; 2 x 105, 125; 12 x 1 x 140

RomWod

Hike

17 Apr 2022

Hike (Ann Van), 57:10, 3.29 miles,
17:21 min/mile, 17# Pack

RomWod

Bike Erg

15 Apr 2022

Bike 30 minutes Bike Erg 11185m, 2:41.5/1000m

RomWod

Strength

14 Apr 2022

5x10 Trunk

Power Clean 

3 x 45, 65, 85

2x 105, 125 

1x 140, 150, 160, 165, 170, 175(f)

RomWod

Hike

13 Apr 2022

Hike (Veterans), 1:02:54, 3.30 miles,
19:03min/mile, No Pack

RomWod

Strict Press & Hike

11 Apr 2022

5x10 Trunk

Strength
Strict Press 

3x 45,55,65,75,85
1x 95,105,115,125,135,145,155,165(f),160(f)

Hike (Veterans), 52:14, 3.19 miles,
16:22 min/mile, 17# Pack

RomWod

Hike

10 Apr 2022

Hike (Veterans), 45:48, 2.75 miles,
16:37 min/mile, 15# Pack

RomWod

Simple & Sinister

9 Apr 2022

5x10 Trunk

WOD
EMOM 5 minutes
10 KB Swing 5x10/hand (53#)
Rest
EMOM 10 minutes
1 TGU /hand (5 ea)

RomWod

Hike

8 Apr 2022

Hike (Baseball Fields), 56:02, 3.29 miles,
17:02 min/mile, 15# Pack

RomWod

StrongFirst A&A

7 Apr 2022

5x10 Trunk

WOD
EMOM 30 minutes
1st 25 minutes: 1 KB Clean & 2 Jerks (53#)
Last 5 minutes: 2 KB Clean & 2 Jerks (53#)
Switch hands every 30 sec

RomWod

Hike

4 Apr 2022

Hike (Veterans), 53:24, 3.19 miles,
16:42 min/mile, 15# Pack

RomWod

Philly hotel

3 Apr 2022

5x10 Trunk

WOD
1…10 reps of
Air Squats
Push Ups
Tuck Ups

Time: 12:15

RomWod

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

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

RomWod

Hike

27 Feb 2022

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

RomWod

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)

RomWod

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

RomWod

Hike

23 Feb 2022

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

RomWod

StrongFirst A&A

22 Feb 2022

5x10 Trunk

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

RomWod

Hike

21 Feb 2022

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

RomWod

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

RomWod

CrossFit Linchpin

19 Feb 2022

5x10 Trunk

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

RomWod

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

RomWod

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

RomWod

StrongFirst A&A

16 Feb 2022

5x10 Trunk

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

RomWod

StrongFirst A&A

15 Feb 2022

5x10 Trunk

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

RomWod

CrossFit Linchpin

13 Feb 2022

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

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

RomWod

Hike

12 Feb 2022

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

RomWod

Hike

11 Feb 2022

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

RomWod

CrossFit Linchpin

8 Feb 2022

5x10 Trunk

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

Time: 29:25

RomWod

CrossFit Linchpin

6 Feb 2022

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

WOD
EMOM 30 minutes
Back Squat

1x 135

RomWod

5 Feb 2022

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

RomWod

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

RomWod

StrongFirst A&A

2 Feb 2022

5x10 Trunk

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

RomWod

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

RomWod

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