Hike

31 May 2023

Hike (Skillman), 40:30, 2.33 miles,
17:23 min/mile, no Pack

RomWod

CrossFit Linchpin

30 May 2023

5x10 trunk

WOD
Annie
50-40-30-20-10 Single Jump Rope
50-40-30-20-10 AbMat Sit Ups

Time: 7:54

CrossFit Linchpin & Hike

29 May 2023

5x10 Trunk

WOD
Randy
75 Power Snatch (45#)

Time: 6:54

Hike (Sourland), 65:19, 3.02 miles,
21:37 min/mile, no Pack

RomWod

Hike

28 May 2023

Hike (Skillman), 57:33, 2.44 miles,
23:31 min/mile, no Pack
Did all the things.

RomWod

CrossFit Linchpin

27 May 2023

5x10 Trunk

WOD
4 rds
10 Lunges
10 DB Front Squats (30#)
10 DB Push Press (30#)
10 Tuck Ups
200 m Run

Time: 18:23

RomWod

5/3/1 Cycle 2 Wk 4 Deload

26 May 2023

Warm Up
5x10 Trunk

Working Sets
3x5 Press (50, 65, 75#)
3x5 Back Squat (75, 95, 115#)
3x5 Bench Press (75, 95, 115#)
3x5 Deadlift (95, 115, 140#)

RomWod

CrossFit Linchpin

25 May 2023

5x10 Trunk

WOD
3 rds
Row 3 minutes
3 minutes Rest

Result = 745m, 710m, 706m = 2161m

RomWod

Hike

24 May 2023

Hike (Skillman), 40:51, 2.37 miles,
17:13 min/mile, 20# Pack

RomWod

CrossFit Linchpin

23 May 2023

5x10 Trunk

WOD
3 rds
800 m Bike Erg
15 KB Swings (50#)
9 Ring Rows

Time: 9:02

RomWod

CrossFit Linchpin

21 May 2023

5x10 Trunk

WOD
8 min AMRAP
4 Clean & Jerks (95#)
4 Ring Rows

Result = 6 rds + 2 reps

RomWod

5/3/1 Cycle 2 Wk 3

19 May 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, 1x3 Back Squat (145, 165, 185#)
1x5, 1x3, 1x3 Bench Press (145, 165, 185#)
1x5, 1x3, 1x5 Deadlift (175, 200, 220#)

RomWod

Row

18 May 2023

5K Row 24:50, 2:28.8/500m

RomWod

CrossFit Linchpin & Hike

17 May 2023

5x10 Trunk

WOD
Part 1
Death by Thrusters = 7+5
Rest 5 minutes
Part 2
Death by Pull Ups = 5

Hike (Baseball Fields), 54:24, 3.30 miles,
16:27 min/mile, no Pack

RomWod

CrossFit Linchpin

15 May 2023

5x10 Trunk

WOD
20 min AMRAP
200 m Air Bike
10 Ring Rows
20 Jumping Jacks
15 Sit Ups

Result = 8 rds + 20 Jumping Jacks

RomWod

CrossFit Linchpin & Hike

14 May 2023

5x10 Trunk

WOD
For time:
21-15-9
Deadlifts (135#)
Push Ups

Time: 6:28

Hike (Baseball Fields), 43:27, 2.56 miles,
16:57 min/mile, no Pack

RomWod

Hike

13 May 2023

Hike (Skillman), 39:52, 2.37 miles,
16:49 min/mile, 20# Pack

RomWod

5/3/1 Cycle 2 Wk 2

12 May 2023

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

Working Sets
2x3, 1x5 Press (90, 105, 115#)
2x3, 1x5 Back Squat (135, 155, 175#)
2x3, 1x5 Bench Press (135, 155, 175#)
2x3, 1x5 Deadlift (165, 185, 210#)

RomWod

CrossFit Linchpin

11 May 2023

5x10 Trunk

WOD
24 min AMRAP
200 m Shuttle Run
40 Jumping Jacks
10 Burpees

Result = 5 rds + 20 Jumping Jacks

RomWod

CrossFit Linchpin & Hike

9 May 2023

5x10 Trunk

WOD
For time:
40 Sit Ups
12 Hang Power Cleans (95#)
30 Sit Ups
9 Hang Power Cleans (95#)
20 Sit Ups
6 Hang Power Cleans (95#)
10 Sit Ups
3 Hang Power Cleans (95#)

Time: 6:05

Hike (Baseball Fields), 44:04, 2.52 miles,
17:28 min/mile, no Pack

RomWod

CrossFit Linchpin

8 May 2023

5x10 Trunk

WOD
10 rds
12 Cal Row
Go every 3 minutes

RomWod

Hike

7 May 2023

Hike (Merdinger), 44:10, 2.39 miles,
18:28 min/mile, no Pack

RomWod

5/3/1 Cycle 2 Wk 1

6 May 2023

Warm Up
5x10 Trunk
1x5 Press (45, 65#)
1x3 Back Squat (45, 95#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Press (85, 95, 110#)
3x5 Back Squat (125, 145, 165#)
3x5 Bench Press (125, 145, 165#)
3x5 Deadlift (150, 175, 200#)

RomWod

Hike

5 May 2023

Hike (Skillman), 40:38, 2.37 miles,
17:09 min/mile, no Pack

RomWod

Row

4 May 2023

5K Row 24:46, 2:28.4/500m

RomWod

KB Swings & Push Ups

2 May 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swing (two hand) (62#, Russian)
Even: 10 Push Ups

RomWod

CrossFit Linchpin & Air Bike

1 May 2023

5x10 Trunk

WOD
For Time:
10 rds
3 Snatches (45#)
3 Burpees

Time: 8:20

Air Bike
5K
Time: 13:12

RomWod