CrossFit Linchpin

31 July 2023

5x10 Trunk

WOD
EMOM 30 minutes
1 x Hang Power Clean (115#)

RomWod

Hike

30 July 2023

Hike (Skillman)

Time: 39:59, 2.34 miles, 17:04 min/mile, 25# Pack

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Bike Erg

29 July 2023

Bike 10K Bike Erg 26:19, 2:37.6/1000m

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Row - Fish Game

27 July 2023

4 x Fish Game, 1 minute rest btwn
Row 2576m, 19:00, 2:20/500m

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CrossFit Linchpin

26 July 2023

5x10 Trunk

WOD
35-25-15 reps of
Wall Balls (20#)
KB Swings (50#)
Sit Ups

Time: 20:25

RomWod

CrossFit Linchpin & Hike

20 July 2023

5x10 Trunk
Deadlift
3x 45,135
1x 185,205,255

WOD
Deadlift 7x1
275,275,275,275,275,275,275

Hike around yard
Time: 41:56, 2.27 miles, 18:27 min/mile, no Pack

RomWod

Hike

18 July 2023

Hike around yard

Time: 49:09, 2.64 miles, 18:37 min/mile, 25# Pack

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CrossFit Linchpin

17 July 2023

5x10 Trunk

WOD
3 rds
20 DB Snatch (45#)
4x50m Shuttle Run

Time: 11:06

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CrossFit Linchpin

15 July 2023

5x10 Trunk

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

Time: 19:50 (Row time)

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Hike

14 July 2023

Hike around yard
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat
Time: 40:49, 2.07 miles, 19:38 min/mile

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The Quick and the Dead

13 July 2023

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (50# KB)

30 minutes

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Hike

11 July 2023

Hike (Ann Van), 54:34, 3.12 miles,
17:29 min/mile, no Pack

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CrossFit Linchpin

10 July 2022

5x10 Trunk

WOD
5 rds
30 Jumping Jacks
15 Sit Ups
15 Push Ups
10 KB Swings (2 hand, 62#)

Time: 14:29

RomWod

Hike - Bath, Maine

9 July 2023

Hike (Thorne Head Trail), 69:01, 2.88 miles,
23:57 min/mile, no Pack

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Hike - Bath, Maine

7 July 2023

Hike (Thorne Head Trail), 55:20, 1.84 miles,
29:56 min/mile, no Pack

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CrossFit Linchpin - Bath, Maine

6 July 2022

5x10 Trunk

WOD
21-15-9 reps
DB Squat Cleans (30#)
Push Ups

Time: 11:04

RomWod

Bike Erg

4 July 2023

Bike 10K Bike Erg 26:36, 2:39.4/1000m

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CrossFit Linchpin

3 July 2022

5x10 Trunk

WOD
For Time:
30 Deadlifts (185#)
20 Front Squats (95#)
10 Power Snatch (95#)

Time: 17:26

RomWod

KB Swings & Push Ups

2 July 2023

Warm Up: 5x10 Trunk

WOD
EMOM 30 minutes (every 90 sec Alternating)
10 KB Swing (two hand) (62#, Russian)
10 Push Ups

RomWod

CrossFit Linchpin

1 July 2022

5x10 Trunk

WOD
9 rds
5 Burpees
5 Ring Rows

Time: 9:17

RomWod