Bike Erg

27 Dec 2024

Bike 10K Bike Erg 24:36, 2:27.4/1000m

RomWod

KB Snatch

26 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)

RomWod

Bike Erg

25 Dec 2024

Bike 10K Bike Erg 25:30, 2:32.8/1000m

RomWod

CrossFit Linchpin

24 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (150#)
Last 5 rds at 152#. Clean run. Play it by feel.

RomWod

Bike Erg

23 Dec 2024

Bike 10K Bike Erg 25:30, 2:32.9/1000m

RomWod

KB Snatch

21 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min
Odd rds (50#)
Even rds (53#)

RomWod

Bike Erg

20 Dec 2024

Bike 10K Bike Erg 25:30, 2:32.8/1000m

RomWod

CrossFit Linchpin

19 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (150#)
Wasn't feeling 155. Clean run. Play it by feel.

RomWod

Bike Erg

18 Dec 2024

Bike 10K Bike Erg 25:37, 2:33.6/1000m

RomWod

Hike

17 Dec 2024

Hike (Baseball Fields) 48:39, 3.02 miles, 16:06 min/mile

RomWod

KB Swings & Push Ups

15 Dec 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 80#, Russian)
Even: 7 Push Ups

RomWod

CrossFit Linchpin

14 Dec 2023

5x10 Trunk

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

Time: 19:58

RomWod

KB Clean & Jerk

13 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Clean & Jerk /hand /min (44#)
rds 8-12 (50#)

RomWod

Bike Erg

11 Dec 2024

Bike 10K Bike Erg 26:09, 2:36.7/1000m

RomWod

CrossFit Linchpin

10 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (155#)
Failed last 2. Felt good though. Stay.

RomWod

Bike Erg

7 Dec 2024

Bike 10K Bike Erg 25:05, 2:30.4/1000m

RomWod

Hike

6 Dec 2024

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

Time: 41:27, 2.05 miles, 20:14 min/mile

RomWod

CrossFit Linchpin

5 Dec 2024

5x 10 Trunk, 3 Wall Balls, 3 Power Cleans

WOD
5 rds for time
10 Wall Balls (14#)
10 Power Clean (65#)

Time: 8:55

RomWod

CrossFit Linchpin

3 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (153#)
rds 8-12 (154.5#), then back down. Do it again, maybe a little higher.

RomWod

KB Swing

1 Dec 2024

5x10 Trunk

WOD
EMOM 20 minutes
5x KB Swing/hand, alternating min (53#)

RomWod

KB Snatch

30 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)
rds 3,6,9,12,15,18 (53#)

RomWod

Hike

28 Nov 2024

Hike (Skillman), 45:21, 2.76 miles,
16:26 min/mile, no Pack

RomWod

CrossFit Linchpin

26 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (153#) Last 2 were sketchy.  Go up a little, but only for 5 reps, then back down. 

RomWod

KB Swing & Push Ups

24 Nov 2024

5x10 Trunk
KB Swing 7x 40,44,50,53,62

WOD
EMOM 20 minutes
7x KB Swing (80#)
7x Push Ups

RomWod

KB Snatch

23 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)

RomWod

CrossFit Linchpin

21 Nov 2024

5x10 Trunk

WOD
Death by Burpees
Finished minute 9

Bike Erg 5k, 12:45

RomWod

CrossFit Linchpin

19 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (152#) Clean run, go up. 

RomWod

KB Swing & Push Ups

17 Nov 2024

5x10 Trunk
KB Swing 7x 40,44,50,53,62

WOD
EMOM 20 minutes
7x KB Swing (80#)
7x Push Ups

RomWod

CrossFit Linchpin

16 Nov 2024

5x10 Trunk

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

Time: 19:54

RomWod

KB Snatch

15 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min
Minutes 1-7 (50#)
Minutes 8-12 (53#)
Minutes 13-20 (50#)

RomWod

CrossFit Linchpin

13 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (152#) failed 1 rep due to mental error. Otherwise really good. Stay.

RomWod

Yoga

12 Nov 2024

Sun Sal Combo
7 rds

29 minutes

KB Snatch

10 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)

RomWod

KB Swing & Push Ups

9 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
6x KB Swing (80#)
7x Push Ups

RomWod

KB Snatch

7 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min
Minutes 1-7 (44#)
Minutes 8-20 (50#)

RomWod

Hike

6 Nov 2024

Hike (around yard)

Time: 50:15, 2.48 miles, 20:16 min/mile

RomWod

CrossFit Linchpin

5 Nov 2024

5x10 Trunk

WOD
AMRAP 10 minutes
3x Ring Rows
6x Push Ups
9x Air Squats

Result = 8 rds

10-minute walk around yard

RomWod

CrossFit Linchpin

4 Nov 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (151#) failed rep due to mental error. Otherwise really good. Move up.

RomWod

Hike

3 Nov 2024

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

Time: 43:27, 2.34 miles, 18:27 min/mile

RomWod

Hike

1 Nov 2024

Hike (Skillman)

Time: 47:29, 2.86 miles, 16:35 min/mile

RomWod

KB Swing & Push Ups

31 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
6x KB Swing (80#)
7x Push Ups

RomWod

CrossFit Linchpin

30 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (151#) failed early rep but recovered. Want a clean run before increasing, keep it here

RomWod

Hike

28 Oct 2024

Hike (Skillman)

Time: 46:12, 2.84 miles, 16:16 min/mile

RomWod

KB Swing & Push Ups

27 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
5x KB Swing (80#)
7x Push Ups

RomWod

KB Snatch

26 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (44#)

RomWod

Hike

23 Oct 2024

Hike around yard
Alternating Farmers Walks
2x 20# DBs
1x20# DB
2x30# DBs
1x30# DB

Time: 44:31, 2.52 miles, 17:37 min/mile

RomWod

CrossFit Linchpin

22 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (151#) failed last rep, keep it here

RomWod

Hike

21 Oct 2024

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

Time: 43:42, 2.40 miles, 18:12 min/mile

RomWod

CrossFit Linchpin

20 Oct 2024

5x10 Trunk

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

Time: 19:42 (Row time)

RomWod

KB Swing & Push Ups

17 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
5x KB Swing (80#)
5x Push Ups

RomWod

CrossFit Linchpin

15 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (150#) No failures, keep it here

RomWod

Hike

14 Oct 2024

Hike (Skillman)

Time: 46:13, 2.82 miles, 16:24 min/mile

RomWod

KB Swing & Push Ups

13 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
5x KB Swing (72#)
5x Push Ups

RomWod

Hike

11 Oct 2024

Extra Credit
50 Push Ups
50 DB Curls (15#/hand)
100 Sit Ups
100 Step Ups (15#/hand)

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

Time: 45:06, 2.11 miles, 21:18 min/mile

RomWod

CrossFit Linchpin

10 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (150#) 2 failures, keep it here

RomWod

Yard Work

5 Oct 2024

2+ hours yard work

RomWod

Hike

4 Oct 2024

Extra Credit
50 Push Ups
50 DB Curls (15#/hand)
100 Sit Ups
100 Step Ups (15#/hand)

Hike (around yard)

Time: 52:18, 2.52 miles, 20:42 min/mile

RomWod

CrossFit Linchpin

3 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
3x Deadlifts (135#)
5x Ring Rows

RomWod

CrossFit Linchpin

1 Oct 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (148#)

RomWod

Hike

30 Sep 2024

Extra Credit
50 Push Ups
50 DB Curls (15#/hand)
100 Sit Ups
100 Step Ups (15#/hand)

Hike (Skillman)

Time: 46:48, 2.83 miles, 16:30 min/mile

RomWod

CrossFit Linchpin

29 Sep 2024

5x10 Trunk

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

Time: 19:39 (Row time)

RomWod

KB Swing

27 Sep 2024

Extra Credit
100 Step Ups (10#/hand)
50 DB Curls (10#/hand)
50 Push Ups
100 Sit Ups

5x10 Trunk

WOD
EMOM 30 minutes
3x KB Swing (80#)
Every 5th rd do 5 reps
Total reps = 102

RomWod

Hike

26 Sep 2024

Hike (Skillman)

Time: 47:43, 2.82 miles, 16:54 min/mile

RomWod

KB Clean & Jerk

25 Sep 2024

Extra Credit
100 Step Ups (10#/hand)
50 DB Curls (10#/hand)
50 Push Ups
100 Sit Ups

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 4x KB Clean & Jerk (44#, Left)
Even: 4x KB Clean & Jerk (44#, Left)

RomWod

CrossFit Linchpin

23 Sep 2024

Extra Credit
50 Push Ups
50 DB Curls (8#/hand)
100 Sit Ups
100 Step Ups (8#/hand)

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (147#)

RomWod

Hike

20 Sep 2024

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

Time: 43:58, 2.37 miles, 18:30 min/mile

RomWod

KB Snatch

19 Sep 2024

Extra Credit
50 Push Ups
50 DB Curls (8#/hand)
100 Sit Ups
100 Step Ups (8#/hand)

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 4x KB Snatch (44#, Left)
Even: 4x KB Snatch (44#, Left)

RomWod

CrossFit Linchpin

17 Sep 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
1-5 145#
5-10 146#
10-15 146.5#
15-20 145#

RomWod

Hike

16 Sep 2024

Extra Credit
50 Push Ups
50 DB Curls (8#/hand)
100 Sit Ups
100 Step Ups (8#/hand)

Hike (Skillman)

Time: 48:43, 2.79 miles, 17:25 min/mile

RomWod

KB Swings & Push Ups

15 Sep 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Hike

14 Sep 2024

Hike around yard

Time: 41:34, 2.18 miles, 19:03 min/mile

RomWod

CrossFit Linchpin

13 Sep 2024

Extra Credit
50 Push Ups
100 Sit Ups
100 Step Ups (8# DBs)

5x10 Trunk

Helen
3 rds for time
2 min Bike Erg
21 KB Swing (53#)
12 Ring Rows

Time: 12:42

RomWod

Hike

12 Sep 2024

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

Time: 50:02, 2.42 miles, 20:38 min/mile

RomWod

Extra Credit

11 Sep 2024

Extra Credit
50 Push Ups
100 Sit Ups
100 Step Ups

RomWod

CrossFit Linchpin

10 Sep 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (145#)

RomWod

Extra Credit

9 Sep 2024

Extra Credit
50 Push Ups
100 Sit Ups
100 Step Ups

RomWod

CrossFit Linchpin

2 Sep 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (140#)

RomWod

CrossFit Linchpin

1 Sep 2024

Extra Credit
50 Push Ups

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

Time: 20:47

RomWod

Hike

30 Aug 2024

Extra Credit
50 Push Ups
100 Sit Ups
100 Step Ups

Hike (Skillman)

Time: 47:54, 2.84 miles, 16:51 min/mile

RomWod

CrossFit Linchpin

29 Aug 2024

5x10 Trunk

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

RomWod

KB EMOM

28 Aug 2024

Extra Credit
50 Push Ups
100 Step Ups
100 Sit Ups

5x10 Trunk

WOD
EMOM 20 minutes
1-10: 5x KB Swing/hand (40#)
11-20: 2x KB Snatch/hand (40#)

RomWod

Hike

26 Aug 2024

Getting over COVID

Extra Credit
50 Push Ups
100 Sit Ups

Hike (Skillman)

Time: 50:20, 2.79 miles, 18:00 min/mile

RomWod

CrossFit Linchpin & Walk

13 Aug 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (150#)

Walk around yard
Time: 30:08, 1.55 miles, 19:20 min/mile

RomWod

Bike Erg & WOD

12 Aug 2024

Bike Erg
13 Intervals (1st Int Warm up)
250m
90 sec Rest

Time: 25:51, avg 1:57.2/1000m

Warm Up: 5x10 Trunk, 5x3 KB Swings, 5x3 Push Ups

WOD
21-15-9 reps of
KB Swing (53#)
Push Ups

Time: 6:35

RomWod

Hike

10 Aug 2024

Hike (Skillman)

Time: 47:10, 2.81 miles, 16:48 min/mile

RomWod

Bike Erg & Grace

9 Aug 2024

Warm Up: 5-minute Bike Erg

Bike Erg
7 Intervals (1st Int warmup)
1000m
2 min Rest

Time: 30:08.8, avg 2:18.4/1000m

5x10 Trunk

WOD - Grace
30 Clean & Jerks for time (95#)

Time: 7:05

RomWod

Bike Erg

7 Aug 2024

Bike Erg
9 Intervals (1st Int Warm up)
500m
3 min Rest

Time: 36:35, avg 2:07.8/1000m

RomWod

CrossFit Linchpin

6 Aug 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (147#)

RomWod

Bike Erg & Hike

5 Aug 2024

Bike Erg
11 Intervals (1st Int Warm up)
250m
90 sec Rest

Time: 22:04, avg 2:01.6/1000m

Hike (Skillman)

Time: 48:29, 2.77 miles, 17:28 min/mile

RomWod

KB Clean & Jerk

4 Aug 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Clean & Jerk / hand (44#)

RomWod

Bike Erg & CrossFit Linchpin

2 Aug 2024

Warm Up: 5-minute Bike Erg

Bike Erg
5 Intervals
1000m
2 min Rest

Time: 20:56.6, avg 2:11.3/1000m

5x10 Trunk

WOD
5 rds for time
9 Hang Power Clean (95#)
9 Burpees

Time: 13:50

RomWod

Bike Erg

31 July 2024

Bike Erg
8 Intervals (1st Int Warm up)
500m
3 min Rest

Time: 32:33, avg 2:08.2/1000m

RomWod

CrossFit Linchpin

30 July 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (145#)

RomWod

Bike Erg & Hike around yard

29 July 2024

Bike Erg
11 Intervals (1st Int Warm up)
250m
90 sec Rest

Time: 22:02, avg 2:00.8/1000m

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

Time: 43:46, 2.02 miles, 20:18 min/mile

RomWod

CrossFit Linchpin

28 July 2024

5x10 Trunk

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

Time: 19:34 (Row time)

RomWod

CrossFit Linchpin & Bike Erg

26 July 2024

5x10 Trunk

WOD
21-15-9 reps of
KB Swing (53#)
Push Ups

Time: 6:37

Bike Erg
5 Intervals (No Warm-up)
1000m
2 min Rest

Time: 21:51.2, avg 2:22.2/1000m

RomWod

CrossFit Linchpin

25 July 2024

5x10 Trunk

WOD
21-15-9 reps of
Ring Rows
Burpees

Time: 9:34

RomWod

Bike Erg

24 July 2024

Bike Erg
8 Intervals (1st Int Warm up)
500m
3 min Rest

Time: 32:37, avg 2:06.6/1000m

RomWod

CrossFit Linchpin

23 July 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (145#)

RomWod

Bike Erg & CrossFit Linchpin

22 July 2024

Bike Erg
9 Intervals (1st Int Warm up)
250m
90 sec Rest

Time: 18:06.0, avg 2:02.6/1000m

5x10 Trunk

WOD
10...5 reps of
KB Snatch per hand (35#)
Step Ups

Time: 10:44

RomWod

CrossFit Linchpin & Hike

20 July 2024

5x10 Trunk

WOD
For Time
75 Jumping Jacks
20 Clean & Jerks (75#)
50 Jumping Jacks
15 Clean & Jerks (75#)

Time: 10:19

Hike (Skillman), 47:14, 2.81 miles,
16:47 min/mile, no Pack

RomWod

Bike Erg & Walk

19 July 2024

Bike Erg
5 Intervals (1st Int Warm up)
1000m
2 min Rest

Time: 22:20, avg 2:28.0/1000m

Hike (Skillman), 48:19, 2.81 miles,
17:09 min/mile, no Pack

RomWod

Bike Erg

17 July 2024

Bike Erg
7 Intervals (1st Int Warm up)
500m
3 min Rest

Time: 28:38, avg 2:11.7/1000m

RomWod

CrossFit Linchpin

16 July 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (140#)

RomWod

Bike Erg & KB Swing

15 July 2024

Bike Erg
9 Intervals (1st Int Warm up)
250m
90 sec Rest

Time: 17:57.8, avg 1:59.0/1000m

5x10 Trunk

WOD
EMOM 20 minutes
4 hand 2 hand Swings (53#)

RomWod

CrossFit Linchpin

14 July 2024

500m Row

WOD
Partner Row w/Bonnie
125m each (intervals)

Time: 16:12

RomWod

Bike Erg & WOD

12 July 2024

10K Bike Erg 27:08, 2:42.6/1000m

5x10 Trunk

WOD
EMOM 20 minutes
3x KB Snatch /hand /min (44#)

RomWod

Bike Erg

10 July 2024

Bike Erg
5 Intervals (1st Int Warm up)
1000m
2 min Rest

Time: 21:44, avg 2:20.9/1000m

RomWod

CrossFit Linchpin

9 July 2024

5x10 Trunk

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

RomWod

Bike Erg & CrossFit Linchpin

8 July 2024

Bike Erg
7 Intervals (1st Int Warm up)
500m
3 min Rest

Time: 28:55, avg 2:15.7/1000m

5x10 Trunk

WOD
AMRAP 3 minutes
10 Ring Rows
10 Step Ups
Rest 3 minutes
5 Ring Rows
5 Step Ups

Result = 3 rds, 5 rds

RomWod

KB Clean & Jerk

7 July 2024

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Clean & Jerk / hand (44#)

RomWod

Vienna

29 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 4x KB Clean & Jerk (44#, Left)
Even: 4x KB Clean & Jerk (44#, Left)

RomWod

Vienna

28 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
1-10
2x KB Snatch /hand /min (44#)
11-20
3x KB Snatch /hand /min (44#)

RomWod

Jumping Jacks & Squat Thrusts - Vienna

27 June 2024

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

Result = 105 rds

RomWod

Vienna

25 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
1-10
Odd: 3x KB Snatch (44#, Left)
Even: 3x KB Snatch (44#, Left)
11-20
2x KB Snatch /hand /min (44#)

RomWod

Vienna

24 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 3x KB Clean & Jerk (35#, Left)
Even: 3x KB Clean & Jerk (35#, Left)

RomWod

Bike Erg

22 June 2024

Bike 8K Bike Erg 20:33, 2:34.0/1000m

RomWod

@Home

20 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5x KB Snatch (35#, Left)
Even: 5x KB Snatch (35#, Left)

RomWod

@Home

19 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 3x KB Clean & Jerk (35#, Left)
Even: 3x KB Clean & Jerk (35#, Left)

RomWod

Jumping Jacks & Squat Thrusts - DC Hotel

18 June 2024

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

Result = 102 rds

RomWod

Row - D.C. Hotel

17 June 2024

20 min Row, 4063m, 2:28.3/500m

RomWod

@Home

14 June 2024

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 3x KB Clean & Jerk (35#, Left)
Even: 3x KB Clean & Jerk (35#, Left)

RomWod

Row

13 June 2024

21 min Row

Row 6 min, 20 spm
Row 5 min, 22 spm
Row 4 min, 24 spm
Row 3 min, 26 spm
Row 2 min, 28 spm
Row 1 min, 30 spm

Total: 4017 m

RomWod

Walk

11 June 2024

Walk around yard 36:35, 2.04 mi, 17:41 min/mi no Pack

RomWod

Hike

10 June 2024

Hike (Skillman), 48:17, 2.81 miles,
17:09 min/mile, no Pack

RomWod

Walk

2 June 2024

Walk around yard 34:43, 2.04 mi, 17:01 min/mi no Pack

RomWod

My Murph 2024

27 May 2024

Bike 2K Bike Erg
-Then
5x10 Trunk
-Then
3 rds
21x Push Ups
30x Sit Ups
5x Pull Ups
Rest as needed
-Then
Bike 2K Bike Erg

Time: 34:16

RomWod

WOD & CrossFit Linchpin & Walk

23 May 2024

5x10 Trunk

4 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (103#)

Walk around yard 36:41, 2.04 mi, 17:54 min/mi no Pack

RomWod

CrossFit Linchpin

21 May 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (143#)

Walk around yard 37:57, 2.04 mi, 18:36 min/mi no Pack

RomWod

WOD & Hike

20 May 2024

5x10 Trunk

4 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

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

Time: 46:17, 2.02 miles, 22:46 min/mile

RomWod

Bike Erg

18 May 2024

Bike 10K Bike Erg 25:49, 2:34.7/1000m

RomWod

WOD & CrossFit Linchpin

17 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (102#)

RomWod

WOD & CrossFit Linchpin

15 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean (142#)

RomWod

WOD & Bike Erg

13 May 2024

5x10 Trunk

3 rds
20x Push Ups
25x Sit Ups
4x Pull Ups
Rest as needed

Bike 10K Bike Erg 24:51, 2:28.9/1000m

RomWod

KB Swings & Push Ups

12 May 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (5/hand, 44#, Russian)
Even: 7 Push Ups

RomWod

WOD & CrossFit Linchpin

10 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean & Press (101#)

RomWod

Bike Erg

9 May 2024

Bike 10K Bike Erg 25:44, 2:34.2/1000m

RomWod

WOD & CrossFit Linchpin

7 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

WOD
EMOM 30 minutes
1x Power Clean (141#)

RomWod

Hike

6 May 2024

Hike (Skillman), 55:02, 3.20 miles,
17:13 min/mile, no Pack

RomWod

WOD

5 May 2024

5x10 Trunk

5 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 7 KB Swings (70#)

RomWod

Hike

4 May 2024

Hike (Skillman), 54:13, 3.24 miles,
16:44 min/mile, no Pack

RomWod

WOD

3 May 2024

5x10 Trunk

4 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 50 rope skips = 500

RomWod

CrossFit Linchpin & Walk

2 May 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (100#)

Walk around yard 39:43, 2.10 mi, 18:53 min/mi no Pack

RomWod

WOD & CrossFit Linchpin

30 Apr 2024

5x10 Trunk

4 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 50 rope skips = 500

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

RomWod

Hike

29 Apr 2024

Hike (Skillman), 52:30, 2.92 miles,
17:57 min/mile, no Pack

RomWod

WOD & Walk

28 Apr 2024

5x10 Trunk

4 rds
15x Push Ups
20x Sit Ups
3x Pull Ups
Rest as needed

EMOM 10 minutes, 50 rope skips = 500

Walk around yard 35:32, 2.02 mi, 17:35 min/mi no Pack

RomWod

Row

27 Apr 2024

Row 5K, 24:49.7, Avg 2:28.7, 24 spm

RomWod

Hike

26 Apr 2024

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

Time: 40:10, 2.26 miles, 17:46 min/mile

RomWod

CrossFit Linchpin

25 Apr 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (98#)

RomWod

Walk

24 Apr 2024

Walk around yard 39:14, 2.09 mi, 18:43 min/mi no Pack

RomWod

Walk

20 Apr 2024

Walk around yard 40:48, 2.05 mi, 19:46 min/mi no Pack

RomWod

Portland, OR: Yoga

18 Apr 2024

Sun Sal Combo
6 rds
20 minutes

Portland, OR: Yoga

17 Apr 2024

Sun Sal Combo
6 rds
20 minutes

Portland, OR: Jumping Jacks & Squat Thrusts

16 Apr 2024

5x10 Trunk

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

Result = 107 rds

RomWod

Portland, OR

15 Apr 2024

5x10 Trunk
EMOM 10 minutes, 50 rope skips = 500

WOD
1…10 reps of
Air Squats
Push Ups
Hollow Rocks

Time: 10:49

RomWod

Row

13 Apr 2024

5K Row 24:53, 2:29.1/500m

RomWod

CrossFit Linchpin

11 Apr 2024

EMOM 10 minutes, 50 rope skips = 500

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (97.5#)

RomWod

Walk

10 Apr 2024

Walk around yard 34:56, 2.05 mi, 17:24 min/mi no Pack

RomWod

Hike

9 Apr 2024

Hike (Skillman)

Time: 56:55, 3.35 miles, 17:00 min/mile, no Pack

RomWod

CrossFit Linchpin

8 Apr 2024

EMOM 8 minutes, 50 rope skips = 400

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (138.5#)

RomWod

CrossFit Linchpin

5 Apr 2024

EMOM 7 minutes, 50 rope skips = 350

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (97.5#)

RomWod

Jumping Jacks & Squat Thrusts

4 Apr 2024

5x10 Trunk

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

Result = 140 rds

RomWod

CrossFit Linchpin

1 Apr 2024

EMOM 6 minutes, 50 rope skips = 300

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (138#)

RomWod

KB Swings & Push Ups

31 Mar 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Walk

29 Mar 2024

EMOM 6 minutes, 50 rope skips = 300

Treadmill walk, 3 miles, 60:00

RomWod

CrossFit Linchpin

28 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (97#)

RomWod

Walk

27 Mar 2024

Treadmill walk, 3 miles, 60:00

RomWod

CrossFit Linchpin

26 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (138#)

RomWod

CrossFit Linchpin

25 Mar 2024

Warm Up: 5x10 Trunk

WOD
3 rds
500 m Row
12 Deadlifts (135#)
21 KB Swings (2-hand, 53#, Russian)

Time: 18:21

RomWod

Hike

24 Mar 2024

Hike (Skillman)

Time: 56:47, 3.42 miles, 16:36 min/mile, no Pack

RomWod

KB Swings & Push Ups

23 Mar 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Walk

22 Mar 2024

Treadmill walk, 3 miles, 60:00

RomWod

CrossFit Linchpin

21 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (97#)

RomWod

Yoga

20 Mar 2024

Sun Sal Combo
5 rds
20 minutes

CrossFit Linchpin

19 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (137.5#)

RomWod

CrossFit Linchpin

18 Mar 2024

Warm Up: 5x10 Trunk

WOD
10 rds
10 KB Swings (2-hand, 53#, Russian)
5 Push Ups
10 KB Swings (2-hand, 53#, Russian)
5 Push Ups

Time: 23:35

RomWod

KB Swings & Push Ups

16 Mar 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Walk

15 Mar 2024

Walk around yard 34:13, 2.07 mi, 16:30 min/mi no Pack

RomWod

CrossFit Linchpin & Walk

14 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (96.5#)

Walk around yard 30 minutes, 1.56 mi, 19:15 min/mi

RomWod

Hike

13 Mar 2024

Hike (Skillman)

Time: 53:46, 3.23 miles, 16:36 min/mile, 25# Pack

RomWod

CrossFit Linchpin

12 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (137.5#)

RomWod

CrossFit Linchpin

11 Mar 2024

5x10 Trunk

WOD
Partner Row w/Bonnie
1 min Max Cal

Result = 169 Cal for Mark (17/ 9 rds, 16/ 1 rd)

RomWod

CrossFit Linchpin

9 Mar 2024

5x10 Trunk

WOD
3 rds
50 Jumping Jacks
500 m Row
30 Sit Ups
100 m Farmers Walk (35#)

Time: 20:42

RomWod

Hike

8 Mar 2024

Hike (Skillman)

Time: 58:39, 3.48 miles, 16:51 min/mile, no Pack

RomWod

CrossFit Linchpin

7 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (96.5#)

RomWod

CrossFit Linchpin & Bike Erg

5 Mar 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (137#)

Bike 10K Bike Erg 26:00

RomWod

Hike & KB Swings & Push Ups

4 Mar 2024

Hike around yard

Time: 32:16, 2.02 miles, 15:41 min/mile, no Pack

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

KB Swings & Push Ups

2 Mar 2024

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Hike

1 Mar 2024

Hike (Baseball Fields)

Time: 54:52, 3.26 miles, 16:49 min/mile, 25# Pack

RomWod

CrossFit Linchpin & Bike Erg

29 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (96#)

Bike 10K Bike Erg 25:30

RomWod

CrossFit Linchpin & Bike Erg

27 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (137#)

Bike 10K Bike Erg 25:00

RomWod

Hike

26 Feb 2024

Hike (Baseball Fields)

Time: 53:36, 3.28 miles, 16:21 min/mile, 25# Pack

RomWod

Yard Work

25 Feb 2024

Clearing brush and chopping wood

Time: 1hr 30min

RomWod

Hike

24 Feb 2024

Hike (Skillman)

Time: 47:39, 2.92 miles, 16:19 min/mile, 25# Pack

RomWod

CrossFit Linchpin

23 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (96#)

RomWod

CrossFit Linchpin & Bike Erg

22 Feb 2024

5x10 Trunk

WOD
400m Bike Erg
15x Burpees
400m Bike Erg
12x Burpees
400m Bike Erg
9x Burpees
400m Bike Erg
6x Burpees
400m Bike Erg
3x Burpees

Time: 12:22

Bike 10K Bike Erg 26:00

RomWod

Walk & CrossFit Linchpin

21 Feb 2024

Treadmill walk, 2 miles, 40:00

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (136.5#)

RomWod

Calisthenics & Bike Erg

20 Feb 2024

5x10 Trunk

WOD
2 rds
5x Chin Ups
10x Push Ups
10x Crunches
10x Squat Thrusts
10x Butterfly Sit Ups
10x Star Jumps
10x Diamond Push Ups
10x Bicycles
20x Jumping Jacks
Rest 2 minutes

Time: 14:00

Bike 10K Bike Erg 26:00

RomWod

Walk

19 Feb 2024

Treadmill walk, 2.5 miles, 45:00

RomWod

Walk & CrossFit Linchpin

18 Feb 2024

Treadmill walk, 3 miles, 60:00

WOD
15, 12, 9, 6, 3 reps of
Power Snatch (45#)
Burpees

Time: 13:54

RomWod

Walk

16 Feb 2024

Treadmill walk, 3 miles, 60:00

RomWod

Walk & CrossFit Linchpin

15 Feb 2024

Treadmill walk, 2 miles, 40:00

WOD
EMOM 30 minutes
1x Power Clean & Press (95.5#)

RomWod

Walk

14 Feb 2024

Treadmill walk, 2 miles, 40:00

RomWod

CrossFit Linchpin & Bike Erg

13 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (136.5#)

Bike 10K Bike Erg 25:00

RomWod

CrossFit Linchpin & Bike Erg

12 Feb 2024

5x10 Trunk, KB Swing

WOD
5 rds
10x KB Swings (62#)
400m Bike Erg
10x Push Ups

Time: 12:16

Bike 7.5K Bike Erg 20:00

RomWod

Hike

11 Feb 2024

Hike (Skillman)

Time: 53:40, 3.31 miles, 16:11 min/mile, 25# Pack

RomWod

CrossFit Linchpin & Bike Erg

10 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean & Press (95.5#)

Bike 10K Bike Erg 25:33, 2:33.1/1000m

RomWod

Walk & CrossFit Linchpin

8 Feb 2024

5x10 Trunk

WOD
5 rds
9x Devil Press (25# DBs)
9x Ring Rows

Time: 18:43

Walk around yard
30:00, 1.66 mi

RomWod

CrossFit Linchpin & Bike Erg

6 Feb 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (136#)

Bike 10K Bike Erg 26:00

RomWod

KB Press & Walk

5 Feb 2024

EMOM 10 minutes
3 KB Press/hand (30#)

Walk (Baseball Fields), 3.27 miles, 54:48, 16:44 min/mi, no Pack

RomWod

Walk & TGU

4 Feb 2024

Treadmill walk, 2 miles, 40:00

10 TGU (30#)

RomWod

Walk & Swings & Push Ups

3 Feb 2024

Treadmill walk, 2 miles, 40:00

5x10 Trunk

WOD
EMOM 20 minutes
10x KB Swings (53#)
5x Push Ups

RomWod

CrossFit Linchpin & Walk

2 Feb 2024

Treadmill walk, 2 miles, 40:00

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (95#)

RomWod

Walk & TGU

1 Feb 2024

Treadmill walk, 2 miles, 36:00

10 TGU (30#)

RomWod

CrossFit Linchpin & Bike Erg

31 Jan 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (136#)

Bike 10K Bike Erg 25:41

RomWod

Walk

30 Jan 2024

Treadmill walk, 2 miles, 38:00

RomWod

Walk

29 Jan 2024

Treadmill walk, 2 miles, 38:00

RomWod

CrossFit Linchpin

26 Jan 2024

5x10 Trunk

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

Time: 19:20 (Row time)

RomWod

Walk & KB Swings & Push Ups

25 Jan 2024

Treadmill walk, 2 miles, 38:00

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

CrossFit Linchpin & Bike Erg

23 Jan 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (135.5#)

Bike 10K Bike Erg 25:00

RomWod

Walk & Swing

22 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

RomWod

Walk

21 Jan 2024

Treadmill walk, 3 miles, 60:00

RomWod

Walk

20 Jan 2024

Treadmill walk, 3 miles, 60:00

RomWod

Walk & Snatch

19 Jan 2024

Treadmill walk, 2 miles, 40:00

100 DB Snatches (35#)

RomWod

Walk & Swing

18 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

RomWod

Walk & Swing

17 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

RomWod

CrossFit Linchpin & Bike Erg

16 Jan 2024

5x10 Trunk

WOD
EMOM 30 minutes
1x Power Clean (135.5#)

Bike 14K Bike Erg 36:00

RomWod

KB Swings & Push Ups

15 Jan 2024

Warm Up: 5x10 Trunk

WOD
EMOM 16 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Walk & Swing

13 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

RomWod

Walk, Swing, & CrossFit Linchpin

12 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (44#)

5x10 Trunk

WOD
2 rds
Air Bike, 800m
20 Ring Rows
Air Bike, 800m
20 Hanging Knee Raises

Time: 16:58

RomWod

Walk & Swing

11 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (40#)

RomWod

CrossFit Linchpin & Bike Erg

10 Jan 2024

5x10 Trunk

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

Bike 10K Bike Erg 26:00

RomWod

Walk, Swing, & CrossFit Linchpin

8 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (35#)

WOD
4 rds
Row 2 minutes
Rest 3 minutes

Total = 1,906 m

RomWod

Walk & Swing

7 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

RomWod

Annie

6 Jan 2024

5x10 Trunk
100 KB Swings (53#)

WOD
Annie (no equipment)
50-40-30-20-10 reps
Jumping Jacks
Sit Ups

Time: 11:43

RomWod

CrossFit Linchpin

5 Jan 2024

5x10 Trunk
100 KB Swings (53#)

WOD
10-9-8-7-6-5
Hang Power Snatch (65#)
Step Ups

Time: 6:34

RomWod

Walk & Swing

4 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (35#)

RomWod

CrossFit Linchpin

3 Jan 2024

5x10 Trunk

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

Time: 20:00 (Row time)

100 KB Swings (35#)

RomWod

Barbell Complex

2 Jan 2024

5x10 Trunk

WOD
EMOM 20 minutes
1x Deadlift + Hang Power Clean + Push Press (95#)

100 KB Swings (35#)

RomWod