Starting Strength

28 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 145#)
1x5 Bench Press (95, 145#)

Working Sets
3x5 Back Squat, Bench Press (165#)
3x5 Deadlift (165, 185#)

RomWod

Starting Strength

26 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 135#)
1x5 Bench Press (95, 135#)

Working Sets
3x5 Back Squat, Bench Press (160#)
3x5 Deadlift (135, 155, 180#)

RomWod

Starting Strength

23 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 135#)
1x5 Bench Press (95, 135#)

Working Sets
3x5 Back Squat, Bench Press (155#)
3x5 Deadlift (135, 155, 175#)

RomWod

Starting Strength

21 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x3,2,1 Back Squat (95, 115,135#)
1x3,2,1 Bench Press (95, 115,135#)

Working Sets
3x5 Back Squat, Bench Press (150#)
3x5 Deadlift (170#)

RomWod

Hike

20 Feb 2023

Hike (Veterans), 50:20, 3.53 miles,
16:48 min/mile, no Pack

RomWod

Hike

19 Feb 2023

Hike (Skillman), 38:03, 2.36 miles,
16:04 min/mile, 20# Pack

RomWod

Starting Strength

18 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (95, 120#)
1x5 Bench Press (95, 120#)

Working Sets
3x5 Back Squat, Bench Press (145#)
3x5 Deadlift (165#)

RomWod

Starting Strength

16 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (95, 115#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Back Squat, Bench Press (140#)
3x5 Deadlift (160#)

RomWod

Hike

15 Feb 2023

Hike (Baseball Fields), 43:06, 2.56 miles,
16:50 min/mile, no Pack

RomWod

Starting Strength

14 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 115#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Back Squat, Bench Press (135#)
3x5 Deadlift (155#)

RomWod

CrossFit Linchpin

13 Feb 2023

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

Time: 19:01 (Row time)

RomWod

Starting Strength

11 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
3x5 Back Squat, Bench Press (130#)
3x5 Deadlift (150#)

RomWod

Starting Strength

9 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (2x35, 3x40#)
1x5 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
3x5 Back Squat, Bench Press (125#)
3x5 Deadlift (145#)

RomWod

Starting Strength

7 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (35#)
1x5 Back Squat, Press (45, 95#)

Working Sets
3x5 Back Squat, Bench Press (120#)
3x5 Deadlift (140#)

RomWod

Hike

6 Feb 2023

Hike (Skillman), 38:27, 2.36 miles,
16:16 min/mile, 20# Pack

RomWod

Starting Strength

4 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (35#)
1x5 Back Squat, Press (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (115#)
3x5 Deadlift (135#)

RomWod

Starting Strength

2 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (30#)
1x5 Back Squat, Bench (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (110#)
3x5 Deadlift (130#)

RomWod