Hike

26 Dec 2023

Hike (Skillman), 45:07, 2.77 miles,
16:15 min/mile, no Pack

RomWod

Hike

25 Dec 2023

Hike (Skillman), 42:43, 2.75 miles,
15:31 min/mile, no Pack

RomWod

Hike

24 Dec 2023

Hike (Skillman), 44:14, 2.76 miles,
16:01 min/mile, no Pack

RomWod

KB Snatches

21 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
rds 1-10: 3 KB Snatches / hand (44#)
rds 11-20: 2 KB Snatches / hand (44#)

100 Snatches total

RomWod

KB Swings & Squat Thrusts

19 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 Squat Thrusts
Even: 7 KB Swings (62#, 2-hand)

RomWod

Barbell Complex

17 Dec 2023

5x10 Trunk

WOD
EMOM 30 minutes
1x Deadlift + Hang Power Clean + Push Press (95#)

RomWod

Hike

16 Dec 2023

Hike (Baseball Fields) 53:40, 3.27 miles, 16:25 min/mile

RomWod

Jumping Jacks & Squat Thrusts

15 Dec 2023

5x10 Trunk

WOD
AMRAP 20 minutes
1x Jumping Jack & Squat Thrust
12 Paces

Result = 90 rds

RomWod

KB Snatches & Squat Thrusts

13 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 8 Squat Thrusts
Even: 8 KB Snatches (44#)

RomWod

CrossFit Linchpin

11 Dec 2023

5x10 Trunk

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

Time: 20:09 (Row time)

RomWod

KB Swings & Push Ups

10 Dec 2023

Warm Up: 5x10 Trunk

WOD
EMOM 16 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 10 Push Ups

RomWod

Hike

9 Dec 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: 46:24, 2.32 miles, 19:57 min/mile

RomWod

Boston

6 Nov 2023

WOD
AMRAP 30 minutes
1x Squat Thrust & Jumping Jack
12 Paces

Result = 140 rds

RomWod

Boston

4 Nov 2023

WOD
AMRAP 20 minutes
1x Squat Thrust & Jumping Jack
12 Paces

Result = 102 rds

Walk 3.9 miles

RomWod

Boston

3 Nov 2023

WOD
AMRAP 15 minutes
1x burpee
12 Paces

Result = 40 Burpees + 22 Squat Thrusts

RomWod

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

RomWod

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

CrossFit Linchpin

31 Oct 2022

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (135#)

RomWod

KB Swings & Push Ups

30 Oct 2023

Warm Up: 5x10 Trunk

WOD
EMOM 14 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 10 Push Ups

RomWod

KB Swings & Sandbag Carry

27 Oct 2023

5x10 Trunk

WOD
6 rds
10 KB Swings (70#)
1 Sandbag Carry Around Yard (60#)

Time: 19:55

RomWod

Royal Marines

24 Oct 2023

Warm Up: 5x10 Trunk

WOD
2 rds
Set 1: 4 x ring rows/10 x tuck ups/8 x push ups/50-53# KB carry for 10 metres
Set 2: 6 x ring rows/12 x tuck ups/10 x push ups/50-53# KB carry for 15 metres
Set 3: 8 x ring rows/14 x tuck ups/12 x push ups/50-53# KB carry for 20 metres
Set 4: 10 x ring rows/16 x tuck ups/14 x push ups/50-53# KB carry for 25 metres

Time: 20:00

RomWod

CrossFit Linchpin

22 Oct 2023

5x10 Trunk

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

Time: 20:00 (Row time)

RomWod

Hike

21 Oct 2023

Hike (Skillman) 38:44, 2.35m, 16:27, 27# pack

RomWod

CrossFit Linchpin

18 Oct 2022

5x10 Trunk

WOD
E2MOM 20 minutes
1x Power Clean & Push Jerk (95#)
Rest as needed.
E2MOM 20 minutes
1x Power Clean & Front Squat (95#)

RomWod

Hike

16 Oct 2023

Hike (Skillman) 38:36, 2.36m, 16:21, 25# pack

RomWod

CrossFit Linchpin

15 Oct 2022

5x10 Trunk

WOD
3 rds
4 min Bike Erg
30 Sit Ups
20 KB Swings (53#)
15 Push Ups

Time: 21:52

RomWod

CrossFit Linchpin & Bike Erg

13 Oct 2022

5x10 Trunk

WOD
15-12-9
Clean & Jerk (95#)
Ring Rows

7464m Bike Erg, 20:00, 2:41/1000m

RomWod

Hike

11 Oct 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: 42:35, 2.30 miles, 18:28 min/mile

RomWod

KB Swings & Push Ups & Hike

10 Oct 2023

Warm Up: 5x10 Trunk

WOD
EMOM 16 minutes
Odd: 5 KB Swing / hand (44#, Russian)
Even: 10 Push Ups

Hike (Skillman) 37:57, 2.36m, 16:02, no pack

RomWod

Hike

8 Oct 2023

Hike (Skillman) 38:01, 2.34m, 16:11, 25# pack

RomWod

CrossFit Linchpin

7 Oct 2022

5x10 Trunk

WOD
E3MOM 30 minutes (every 3 minutes)
15 Cal Row

RomWod

CrossFit Linchpin

6 Oct 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 x Power Clean (135#)

RomWod

Hike

5 Oct 2023

Hike (Skillman) 38:27, 2.35m, 16:20, no pack

RomWod

CrossFit Linchpin

3 Oct 2022

5x10 Trunk

WOD
EMOM 30 minutes
1 x Clean & Jerk (95#)

RomWod

Hike

1 Oct 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: 47:29, 2.35 miles, 20:12 min/mile

RomWod

KB Snatch & Bike Erg

29 Sep 2023

Warm Up: 5x10 Trunk

WOD
EMOM 10 minutes
5 KB Snatch / hand (40#, Russian)

7K Bike Erg, 20:00, 2:43/1000m

RomWod

Hike

27 Sep 2023

Hike (Skillman) 40:05, 2.37m, 16:52, 25# pack

RomWod

KB Swings & Push Ups & Bike Erg

26 Sep 2023

Warm Up: 5x10 Trunk

WOD
EMOM 14 minutes
Odd: 5 KB Swing / hand (40#, Russian)
Even: 10 Push Ups

6K Bike Erg, 16:26, 2:43/1000m

RomWod

Hike

25 Sep 2023

Hike (Skillman) 41:34, 2.38m, 17:26, no pack

RomWod

Hike

22 Sep 2023

Hike (Skillman) 45:08, 2.72m, 16:35, no pack

RomWod

CrossFit Linchpin - Spain

15 Sep 2023

5x10 Trunk

WOD
5 rds
20 Sit Ups
10 Shoulder Press (31#)

Time: 9:40

Walk 2.5K on treadmill

RomWod

Spain

14 Sep 2023

5x10 Trunk

WOD
10..1
Air Squats
Push Ups
Hollow Rocks

Time: 8:52

RomWod

CrossFit Linchpin - Spain

10 Sep 2023

5x10 Trunk

WOD
12-10-8 reps
DB Power Cleans (31#)
DB Bent Over Rows (31#)
Burpees

Time: 10:29

20 min walk on treadmill

RomWod

Bike Erg

25 Sep 2023

Bike 10K Bike Erg 26:14, 2:36.9/1000m

RomWod

KB Snatch

4 Sep 2023

Warm Up: 5x10 Trunk

WOD
EMOM 10 minutes
5 KB Snatch / hand (40#)

RomWod

KB Swings & Push Ups

2 Sep 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swing (two hand) (53#, Russian)
Even: 10 Push Ups

RomWod

Hike

1 Sep 2023

Hike (Sourland) 1:07:48, 3.06m, 22:06, no pack

RomWod

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

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

RomWod

Bike Erg

29 July 2023

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

RomWod

Row - Fish Game

27 July 2023

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

RomWod

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

RomWod

CrossFit Linchpin

17 July 2023

5x10 Trunk

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

Time: 11:06

RomWod

CrossFit Linchpin

15 July 2023

5x10 Trunk

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

Time: 19:50 (Row time)

RomWod

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

RomWod

The Quick and the Dead

13 July 2023

Warm Up: 5x10 Trunk

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

30 minutes

RomWod

Hike

11 July 2023

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

RomWod

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

RomWod

Hike - Bath, Maine

7 July 2023

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

RomWod

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

RomWod

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

Row

29 June 2023

5K Row 24:02, 2:24.0/500m

RomWod

CrossFit Linchpin & Hike

28 June 2023

5x10 Trunk

WOD
5x3 Squat Clean + Jerk (95#)

Hike around yard
Lap 1 40# sandbag
Lap 2 20# sandbag
Lap 3 no weight
repeat
Time: 40:33, 2.08 miles, 19:27 min/mile

RomWod

KB Swings & Push Ups

27 June 2023

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swing (two hand) (53#, Russian)
Even: 10 Push Ups

RomWod

DC

23 June 2023

5x10 Trunk

Calisthenics
4 rds
15 Jumping Jacks
10 Push Ups
10 Tuck Ups
10 Squat Thrusts
10 Air Squats
10 Mountain Climbers
30 sec rest between each

Time: 20:00

4 Mile Walk

DC

22 June 2023


Walk 3.5 miles

Swim 20 minutes

CrossFit Linchpin

20 June 2022

5x10 Trunk

WOD
4 rds, ea for time:
10L/10R Hang DB Snatch (35#)
12 Goblet Squats (35#)
5L/5R Hang DB Snatch (35#)
2 minute Rest

Time: 2:30, 2:26, 2:22, 2:20

RomWod

Hike

19 June 2023

Hike (Sourland), 62:39, 3.00 miles,
20:53 min/mile, no Pack

RomWod

CrossFit Linchpin

18 June 2022

5x10 Trunk

WOD
10, 9, ... 2, 1 reps of
Ring Rows
Push Ups
Sit Ups

Time: 8:35

RomWod

CrossFit Linchpin

17 June 2022

5x10 Trunk

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

Time: 19:28 (Row time)

RomWod

5/3/1 Cycle 3 Wk 3

15 June 2023

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

Working Sets
1x5, 1x3, 1x5 Press (100, 110, 125#)
1x5, 1x3, 1x5 Back Squat (150, 170, 185#)
1x5, 1x3, 1x5 Bench Press (150, 170, 185#)
1x5, 1x3, 1x5 Deadlift (180, 200, 225#)

RomWod

Hike

14 June 2023

Hike (Skillman), 39:03, 2.39 miles,
16:18 min/mile, 20#Pack

RomWod

CrossFit Linchpin

12 June 2023

5x10 Trunk

WOD
6 rds
Bike Erg 1200 m
3 minutes Rest

RomWod

Simple & Sinister

10 June 2023

5x10 Trunk

EMOM 10 minutes: 5 KB Swing/hand (50#, Russian)
EMOM 10 minutes TGU (50#) 1/hand, alternating minutes

RomWod

5/3/1 Cycle 3 Wk 2

8 June 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, 120#)
2x3, 1x5 Back Squat (140, 160, 175#)
2x3, 1x5 Bench Press (140, 160, 175#)
2x3, 1x5 Deadlift (165, 190, 215#)

RomWod

CrossFit Linchpin

6 June 2023

5x10 Trunk

WOD
EMOM 30 minutes
1 KB Snatch/hand (44#)

RomWod

CrossFit Linchpin

5 June 2023

5x10 Trunk

WOD
15-12-9-6-3 reps of
Burpees
Ring Rows

Time: 8:03

RomWod

Hike

4 June 2023

Hike (Sourland), 64:20, 3.02 miles,
21:17 min/mile, no Pack

RomWod

CrossFit Linchpin

3 June 2023

5x10 Trunk

WOD
Death by Cal Row
Row 1 Cal first minute, 2 Cals second minute...

Result = Completed rd 14

RomWod

5/3/1 Cycle 3 Wk 1

1 June 2023

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

Working Sets
3x5 Press (85, 100, 110#)
3x5 Back Squat (130, 150, 170#)
3x5 Bench Press (130, 150, 170#)
3x5 Deadlift (155, 180, 200#)

RomWod

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

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

Starting Strength

30 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (115, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (180#)
3x5 Deadlift (155, 175, 200#)

RomWod

Hike

27 Mar 2023

Hike (Baseball Fields), 42:40, 2.59 miles,
16:29 min/mile, no Pack

RomWod

Starting Strength

26 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (95, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (175#)
3x5 Deadlift (155, 175, 195#)

RomWod

CrossFit Linchpin

21 Mar 2023

5x10 Trunk

WOD
150 DB Snatches (35#)
40 sec on, 20 sec off

Time: 16:27

RomWod

Lexington

20 Mar 2023

5x10 Trunk

WOD
15 min AMRAP
1…10 reps of
Air Squats
Push Ups
Tuck Ups

Result = Completed set 6 of round 2

RomWod

Starting Strength

17 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (115, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (180#)
3x5 Deadlift (155, 175, 200#)

RomWod

Hike

16 Mar 2023

Hike (Baseball Fields), 53:39, 3.27 miles,
16:24 min/mile, no Pack

RomWod

Starting Strength

14 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (95, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (180#)
3x5 Deadlift (135, 155, 175, 200#)

RomWod

Starting Strength

11 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (95, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (180#)
3x5 Deadlift (135, 155, 175, 200#)

RomWod

Starting Strength

9 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (135, 155#)

Working Sets
3x5 Back Squat, Bench Press (179#)
3x5 Deadlift (155, 175, 199#)

RomWod

Starting Strength

7 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135, 155#)
1x5 Bench Press (95, 135, 155#)

Working Sets
3x5 Back Squat, Bench Press (177#)
3x5 Deadlift (155, 175, 197#)

RomWod

Hike

6 Mar 2023

Hike (Merdinger), 42:49, 2.33 miles,
18:21 min/mile, no Pack

RomWod

Starting Strength

5 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (44#)
1x3 Back Squat (45, 95, 135,155#)
1x5 Bench Press (95, 135,155#)

Working Sets
3x5 Back Squat, Bench Press (175#)
3x5 Deadlift (135, 175, 195#)

RomWod

Starting Strength

3 Mar 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (2x40#, 3x44#)
1x5 Back Squat (45, 95, 145#)
1x5 Bench Press (95, 145#)

Working Sets
3x5 Back Squat, Bench Press (170#)
3x5 Deadlift (145, 165, 190#)

RomWod

Starting Strength

28 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 145#)
1x5 Bench Press (95, 145#)

Working Sets
3x5 Back Squat, Bench Press (165#)
3x5 Deadlift (165, 185#)

RomWod

Starting Strength

26 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 135#)
1x5 Bench Press (95, 135#)

Working Sets
3x5 Back Squat, Bench Press (160#)
3x5 Deadlift (135, 155, 180#)

RomWod

Starting Strength

23 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 135#)
1x5 Bench Press (95, 135#)

Working Sets
3x5 Back Squat, Bench Press (155#)
3x5 Deadlift (135, 155, 175#)

RomWod

Starting Strength

21 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x3,2,1 Back Squat (95, 115,135#)
1x3,2,1 Bench Press (95, 115,135#)

Working Sets
3x5 Back Squat, Bench Press (150#)
3x5 Deadlift (170#)

RomWod

Hike

20 Feb 2023

Hike (Veterans), 50:20, 3.53 miles,
16:48 min/mile, no Pack

RomWod

Hike

19 Feb 2023

Hike (Skillman), 38:03, 2.36 miles,
16:04 min/mile, 20# Pack

RomWod

Starting Strength

18 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (95, 120#)
1x5 Bench Press (95, 120#)

Working Sets
3x5 Back Squat, Bench Press (145#)
3x5 Deadlift (165#)

RomWod

Starting Strength

16 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (95, 115#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Back Squat, Bench Press (140#)
3x5 Deadlift (160#)

RomWod

Hike

15 Feb 2023

Hike (Baseball Fields), 43:06, 2.56 miles,
16:50 min/mile, no Pack

RomWod

Starting Strength

14 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95, 115#)
1x5 Bench Press (95, 115#)

Working Sets
3x5 Back Squat, Bench Press (135#)
3x5 Deadlift (155#)

RomWod

CrossFit Linchpin

13 Feb 2023

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

Time: 19:01 (Row time)

RomWod

Starting Strength

11 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (40#)
1x5 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
3x5 Back Squat, Bench Press (130#)
3x5 Deadlift (150#)

RomWod

Starting Strength

9 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (2x35, 3x40#)
1x5 Back Squat (45, 95#)
1x5 Bench Press (95#)

Working Sets
3x5 Back Squat, Bench Press (125#)
3x5 Deadlift (145#)

RomWod

Starting Strength

7 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (35#)
1x5 Back Squat, Press (45, 95#)

Working Sets
3x5 Back Squat, Bench Press (120#)
3x5 Deadlift (140#)

RomWod

Hike

6 Feb 2023

Hike (Skillman), 38:27, 2.36 miles,
16:16 min/mile, 20# Pack

RomWod

Starting Strength

4 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (35#)
1x5 Back Squat, Press (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (115#)
3x5 Deadlift (135#)

RomWod

Starting Strength

2 Feb 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (30#)
1x5 Back Squat, Bench (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (110#)
3x5 Deadlift (130#)

RomWod

Starting Strength

31 Jan 2023

Warm Up
5x10 Trunk
5x1 / arm TGU (25#)
1x5 Back Squat, Bench (45, 65, 95#)

Working Sets
3x5 Back Squat, Bench Press (105#)
3x5 Deadlift (125#)

RomWod

Hike

30 Jan 2023

Hike (baseball fields), 2 laps; 42:17; 2.55 miles, 16:35 min/mile, no pack

RomWod

Starting Strength

28 Jan 2023

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

Working Sets
3x5 Back Squat, Bench Press (100#)
3x5 Deadlift (115#)

RomWod

Row'd Royalty

27 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Row'd Royalty 23.2
Row 800m, 2:18/500m
Row 6 min, 1220m, 2:27/500m
Rest 4 min
Row 9 min, 1902, 2:21/500m
Row 400m, 2:22/500m

Total: 4322 m

Time: 24:36 (including rest)

RomWod

@Home

26 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Bench Press (95#)

WOD
EMOM 10 minutes
10 KB 2-hand Swings (62#)

RomWod

@Home

24 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (90#)

WOD
For 20 minutes
Every 30 sec
1 KB Clean & Jerk (40#)
Switch hands each rd

RomWod

@Home - Lactic KB #3

22 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (85#)

WOD
For 20 minutes (10 rds)
Every 2:00
10 KB Snatches (40#)

RomWod

CrossFit

20 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

WOD
AMRAP 15 min
14 Cal Row
8 Tuck Ups
10 DB Hang Clean & Press (35#)

Result = 4 rds + 21 reps

RomWod

Bike Erg

19 Jan 2023

5x10 Trunk
1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (80#)

Bike 10K Bike Erg 26:00, 2:35.8/1000m

RomWod

Hike

18 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Hike (Baseball Fields) 42:43, 2.57 miles, 16:37 min/mile, no Pack

RomWod

Bike Erg

17 Jan 2023

5x10 Trunk

1x5 Back Squat, Deadlift, Press (45, 65#)
3x5 Back Squat, Deadlift, Press (75#)

Bike 10K Bike Erg 26:09, 2:36.8/1000m

RomWod

Row'd Royalty

15 Jan 2023

5x10 Trunk
3x10 DB Arms (10#)

Row'd Royalty 23.1
Row 6 intervals, 250m, 45 sec rest, pace 1:56/500m (ish)
Row 1 interval, 1500m, pace 2:26/500m (ish)

Total: 3K m

Time: 17:27 (including rest)

RomWod

Bike Erg

14 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (70#)

Bike 10K Bike Erg 25:09, 2:30.7/1000m

RomWod

CrossFit Linchpin

12 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (65#)

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

Time: 19:15 (Row time)

RomWod

Bike Erg

10 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (60#)

Bike 10K Bike Erg 25:40, 2:33.8/1000m

RomWod

Bike Erg

9 Jan 2023

5x10 Trunk
3x10 DB Arms (8#)

Bike 10K Bike Erg 26:08, 2:36.3/1000m

RomWod

@Home - Lactic KB #2

8 Jan 2023

5x10 Trunk

WOD
For 20 minutes (16 rds)
Every 1:15
10 1H KB Swings (44#)

RomWod

Bike Erg

7 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (55#)

Bike 10K Bike Erg 26:04, 2:36.3/1000m

RomWod

Hike

5 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (50#)

Hike (Baseball Fields), 54:03, 3.29 miles,
16:25 min/mile, no Pack

RomWod

CrossFit Linchpin

3 Jan 2023

5x10 Trunk
3x5 Back Squat, Deadlift, Press (45#)

WOD
10 rds
3 Low Ring Muscle-ups
30 Jumping Jacks

Time: 10:12

RomWod

Hike

2 Jan 2023

Hike (Skillman), 39:34, 2.35 miles,
16:25 min/mile, no Pack

RomWod