Hike

30 Aug 2023

Hike around yard

Time: 40:45, 2.06 miles, 19:47 min/mile

RomWod

@ Home - Helen

29 Aug 2023

5x10 trunk

"Helen"
Three rounds for time of:
Run 2 minutes (around yard)
21 Kettlebell Swings (53#)
12 Ring Rows

Time: 13:17

RomWod

CrossFit Linchpin

28 Aug 2023

5x10 Trunk
Deadlift 3x 45,135,155,185

WOD
3 rds
10 Deadlifts (185#)
1600m Air Bike
Rest 4 minutes

Time: 21:31, 4:30 each round

RomWod

Hike

27 Aug 2023

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat

Time: 47:04, 2.51 miles, 18:45 min/mile

RomWod

CrossFit Linchpin

26 Aug 2023

5x10 Trunk

WOD
30-25-20-15-10-5 Cal Row
1:1 work-rest ratio

Time: 13:30

RomWod

The Quick and the Dead

24 Aug 2023

Warm Up: 5x10 Trunk

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

Plus an extra rd of KB Swings

RomWod

CrossFit Linchpin

22 Aug 2023

5x10 Trunk

WOD
DT (scaled)
5 rds
9 Deadlifts (95#)
7 Hang Power Cleans (95#)
5 Push Press (95#)

Time: 9:39

30-minute walk around yard 1.51 miles, 20.07 min/mile, no Pack

RomWod

Hike

21 Aug 2023

Hike (Skillman) 40:06, 2.36m, 16:59, no pack

RomWod

Hike

18 Aug 2023

Hike (Sourland) 1:00:53, 3.04m, 20:00, no pack

RomWod

CrossFit Linchpin

17 Aug 2023

5x10 Trunk

WOD
Nate (scaled)
AMRAP 15 minutes
2 Chin Ups
4 Push Ups
8 KB Swings (62#)

Result = 12 rds

Cooper 12-minute run test = 1.17 miles

RomWod

CrossFit Linchpin

16 Aug 2023

5x10 Trunk

WOD
EMOM 20 minutes
1 Power Snatch (105#)

20 min walk on treadmill

RomWod

Hike

13 Aug 2023

Hike (Ann Van)

Time: 53:53, 3.12 miles, 17:17 min/mile, 25# Pack

RomWod

CrossFit Linchpin

12 Aug 2023

5x10 Trunk

WOD
5 rds each for time
10 Ring Rows
15 Push Ups
20 Sit Ups
25 Air Squats
3 min Rest

2:30, 2:40, 2:58, 3:30, 4:06

Total Time: 27:44

RomWod

CrossFit Linchpin

10 Aug 2023

5x10 Trunk

WOD
Cal Row
EMOM 5 minutes
:15
Result = 5 Cals each round

1 min Rest

Every 2:30 x 3 rds
1:15
Result = 24, 20, 20 Cals

2 min Rest

3:00 x 1 rd
Result = 42 Cals

Total Time: 18:30

RomWod

Hike

9 Aug 2023

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat

Time: 51:59, 2.40 miles, 21:40 min/mile

RomWod

CrossFit Linchpin

7 Aug 2023

5x10 Trunk

WOD
5 rds
12 DB Snatch (35#)
12 Sit Ups
15 Cal Row

Time: 17:30

RomWod

The Quick and the Dead

6 Aug 2023

Warm Up: 5x10 Trunk

Quick and the Dead
3 rds
5/4 (62# KB, 2-hand)

RomWod

Hike

4 Aug 2023

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 20# sandbag
Lap 2 40# sandbag
Lap 3 60# sandbag
repeat

Time: 42:29, 2.34 miles, 18:08 min/mile

RomWod

CrossFit Linchpin

3 Aug 2023

5x10 Trunk

WOD
For Time:
10 DB Snatch (35#)
10 Burpees
15 DB Snatch (35#)
10 Burpees
20 DB Snatch (35#)
10 Burpees
25 DB Snatch (35#)
10 Burpees
30 DB Snatch (35#)
10 Burpees

Time: 18:50

RomWod

Hike

1 Aug 2023

Hike (Ann Van)

Time: 56:13, 3.05 miles, 18:25 min/mile, no Pack

RomWod