Bike Erg

28 Nov 2023

Bike 10K Bike Erg 27:13, 2:42.9/1000m

RomWod

KB Swings & Push Ups

23 Nov 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 10 Push Ups

RomWod

Power Clean

21 Nov 2023

WOD
EMOM 30 minutes
1x Power Clean (140#)

RomWod

CrossFit Linchpin

20 Nov 2022

5x10 Trunk

WOD
3x Power Snatch (65#)
3x Burpees

Time: 9:25

RomWod

Walk & CrossFit Linchpin

18 Nov 2023

Walk around yard
35:09, 2.18 miles, 16:07 min/mi, no pack

WOD
10 rds
5 Power Cleans (95#)
5 Push Press (95#)
5 Ring Rows

Time: 21:59

RomWod

Walk & CrossFit Linchpin

16 Nov 2023

Walk around yard
30:00, 1.87 miles, 16:01 min/mi, no pack

WOD
4 rds
Burpees 1 min
Rest 1 min
Sit Ups 1 min
Rest 1 min
Air Bike 1 min
Rest 1 min

RomWod

Walk

15 Nov 2023

Walk around yard
30:00, 1.64 miles, 18:56 min/mi, no pack

RomWod

Walk & Power Clean

14 Nov 2023

Walk around yard
31:04, 1.94 miles, 15:59 min/mi, no pack

WOD
EMOM 30 minutes
1x Power Clean (140#)

RomWod

Walk & Row

13 Nov 2023

30 minute walk around yard
1.89 miles, 15:52 min/mi, no pack

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

Time: 19:52

RomWod

DB Snatch

10 Nov 2023

5x10 Trunk

WOD
EMOM 20 minutes
4 Alternating DB Snatch (45#)

RomWod

The Quick and the Dead

9 Nov 2023

Warm Up: 5x10 Trunk

Quick and the Dead
5 rds
5/4 (44# KB)

30 minutes

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Hike

8 Nov 2023

30 minute walk around yard
1.75 miles, 17:05 min/mi, 25# pack

Yoga 15 minutes Sun Salutation

CrossFit Linchpin

7 Nov 2022

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (140#)

RomWod

Hike

5 Nov 2023

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

Time: 43:55, 2.34 miles, 18:43 min/mile

RomWod

Walk

1 Nov 2023

30 minute walk around yard

1.45 miles, 20:46 min/mi