Starting Strength

31 Jan 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (25#)
1x5 Back Squat, Bench (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (105#)
3x5 Deadlift (125#)

RomWod

Hike

30 Jan 2023

Hike (baseball fields), 2 laps; 42:17; 2.55 miles, 16:35 min/mile, no pack

RomWod

Starting Strength

28 Jan 2023

Warm Up
5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)

Working Sets
3x5 Back Squat, Bench Press (100#)
3x5 Deadlift (115#)

RomWod

Row'd Royalty

27 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Row'd Royalty 23.2
Row 800m, 2:18/500m
Row 6 min, 1220m, 2:27/500m
Rest 4 min
Row 9 min, 1902, 2:21/500m
Row 400m, 2:22/500m

Total: 4322 m

Time: 24:36 (including rest)

RomWod

@Home

26 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Bench Press (95#)

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

RomWod

@Home

24 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (90#)

WOD
For 20 minutes
Every 30 sec
1 KB Clean & Jerk (40#)
Switch hands each rd

RomWod

@Home - Lactic KB #3

22 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (85#)

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

RomWod

CrossFit

20 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

WOD
AMRAP 15 min
14 Cal Row
8 Tuck Ups
10 DB Hang Clean & Press (35#)

Result = 4 rds + 21 reps

RomWod

Bike Erg

19 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (80#)

Bike 10K Bike Erg 26:00, 2:35.8/1000m

RomWod

Hike

18 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Hike (Baseball Fields) 42:43, 2.57 miles, 16:37 min/mile, no Pack

RomWod

Bike Erg

17 Jan 2023

5x10 Trunk

1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (75#)

Bike 10K Bike Erg 26:09, 2:36.8/1000m

RomWod

Row'd Royalty

15 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Row'd Royalty 23.1
Row 6 intervals, 250m, 45 sec rest, pace 1:56/500m (ish)
Row 1 interval, 1500m, pace 2:26/500m (ish)

Total: 3K m

Time: 17:27 (including rest)

RomWod

Bike Erg

14 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (70#)

Bike 10K Bike Erg 25:09, 2:30.7/1000m

RomWod

CrossFit Linchpin

12 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (65#)

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

Time: 19:15 (Row time)

RomWod

Bike Erg

10 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (60#)

Bike 10K Bike Erg 25:40, 2:33.8/1000m

RomWod

Bike Erg

9 Jan 2023

5x10 Trunk
3x10 DB Arms (8#)

Bike 10K Bike Erg 26:08, 2:36.3/1000m

RomWod

@Home - Lactic KB #2

8 Jan 2023

5x10 Trunk

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

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Bike Erg

7 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (55#)

Bike 10K Bike Erg 26:04, 2:36.3/1000m

RomWod

Hike

5 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (50#)

Hike (Baseball Fields), 54:03, 3.29 miles,
16:25 min/mile, no Pack

RomWod

CrossFit Linchpin

3 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (45#)

WOD
10 rds
3 Low Ring Muscle-ups
30 Jumping Jacks

Time: 10:12

RomWod

Hike

2 Jan 2023

Hike (Skillman), 39:34, 2.35 miles,
16:25 min/mile, no Pack

RomWod