CrossFit Linchpin

28 Apr 2023

5x10 Trunk
Push Press 3 x 45, 65#

WOD
For Time:
3 rds
12 Push Press (85#)
12 Hanging Knee Raise
15 Cal Row
Rest 3 minutes
9 Push Press (85#)
9 Hanging Knee Raise
12 Cal Row

First Time: 9:30
Second Time: 7:23
Total Time: 19:53

RomWod

5/3/1 Cycle 1 Wk 4 Deload & Hike

27 Apr 2023

Warm Up
5x10 Trunk

Working Sets
3x5 Press (50, 65, 75#)
3x5 Back Squat (75, 95, 110#)
3x5 Bench Press (75, 95, 110#)
3x5 Deadlift (95, 115, 135#)

Hike (Skillman), 40:06, 2.35 miles,
17:03 min/mile, no Pack

RomWod

CrossFit Linchpin

25 Apr 2023

5x10 Trunk
Squat Clean 3 x 45, 65, 85#

WOD
E2MOM for 30 minutes
1 Squat Clean (115#)

RomWod

CrossFit Linchpin

24 Apr 2023

5x10 Trunk

WOD
AMRAP 20 minutes
Row 300 m
Air Bike 400 m
DB Farmers Walk 100 m (35#)
75 Jumping Jacks

Result = 3 rds + Bike

RomWod

CrossFit Linchpin

23 Apr 2023

5x10 Trunk

WOD
10 rds
12 Cal Row
Go every 3 minutes

RomWod

5/3/1 Cycle 1 Wk 3 & Hike

21 Apr 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
1x5, 1x3, 1x5 Press (95, 110, 120#)
1x5, 1x3, 1x5 Back Squat (140, 160, 180#)
1x5, 1x3, 1x5 Bench Press (140, 160, 180#)
1x5, 1x3, 1x5 Deadlift (180, 195, 215#)

Hike (Skillman), 39:48, 2.41 miles,
16:31 min/mile, no Pack

RomWod

Hike

20 Apr 2023

Hike (Merdinger), 40:31, 2.35 miles,
17:18 min/mile, no Pack

RomWod

CrossFit Linchpin

18 Apr 2023

5x10 Trunk

WOD
21-15-9
DB Step Ups (35#)
Hanging Knee Raises

Time: 9:23

RomWod

CrossFit Linchpin & Hike

17 Apr 2023

5x10 Trunk

WOD
21-15-9
Hang Power Snatch (65#)
Ring Rows

Time: 9:21

Hike (Merdinger), 42:54, 2.35 miles,
18:20 min/mile, no Pack

RomWod

5/3/1 Cycle 1 Wk 2

15 Apr 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
2x3, 1x5 Press (90, 100, 115#)
2x3, 1x5 Back Squat (130, 150, 170#)
2x3, 1x5 Bench Press (130, 150, 170#)
2x3, 1x5 Deadlift (160, 180, 205#)

RomWod

Hike

14 Apr 2023

Hike (Merdinger), 44:41, 2.35 miles,
18:57 min/mile, no Pack

RomWod

CrossFit Linchpin

11 Apr 2023

5x10 Trunk

WOD
Every 3 minutes for 9 minutes:
20 KB Swings (53#)
100 Single Unders
Then
Every 3 minutes for 9 minutes:
15 KB Push Press (35#)
100 Single Unders
Then
Every 3 minutes for 9 minutes:
3 Inch Worms
100 Single Unders

RomWod

Hike

7 Apr 2023

Hike (Merdinger), 43:22, 2.35 miles,
18:24 min/mile, no Pack

RomWod

CrossFit Linchpin

9 Apr 2023

5x10 Trunk
Squat Clean & Jerks 3 x 45, 65, 85#

WOD
For time (or not)
30 Squat Clean & Jerks (95#)

Time: 21:57

RomWod

5/3/1 Cycle 1 Wk 1

7 Apr 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (50#)
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
3x5 Press (80, 95, 110#)
3x5 Back Squat (120, 140, 160#)
3x5 Bench Press (120, 140, 160#)
3x5 Deadlift (150, 170, 195#)

RomWod

Hike

6 Apr 2023

Hike (Baseball Fields), 42:32, 2.54 miles,
16:43 min/mile, no Pack

RomWod

Starting Strength

4 Apr 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (2x44, 3x50#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (115, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (185#)
3x5 Deadlift (155, 185, 205#)

RomWod

Hike

3 Apr 2023

Hike (Merdinger), 42:06, 2.36 miles,
17:57 min/mile, no Pack

RomWod

Starting Strength

2 Apr 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (2x44, 3x50#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (115, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (182#)
3x5 Deadlift (155, 175, 202#)

RomWod

Hike

1 Apr 2023

Hike (Skillman), 45:55, 2.77 miles,
16:35 min/mile, no Pack

RomWod