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

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

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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

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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#)

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Hike

4 May 2024

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

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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

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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

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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

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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#)

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Walk

24 Apr 2024

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

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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

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Row

13 Apr 2024

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

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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

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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#)

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CrossFit Linchpin

5 Apr 2024

EMOM 7 minutes, 50 rope skips = 350

5x10 Trunk

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

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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

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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#)

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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

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CrossFit Linchpin

21 Mar 2024

5x10 Trunk

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

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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#)

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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#)

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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)

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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

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Yard Work

25 Feb 2024

Clearing brush and chopping wood

Time: 1hr 30min

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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#)

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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#)

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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#)

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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

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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

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Walk & TGU

4 Feb 2024

Treadmill walk, 2 miles, 40:00

10 TGU (30#)

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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#)

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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

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Walk

29 Jan 2024

Treadmill walk, 2 miles, 38:00

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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#)

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Walk

21 Jan 2024

Treadmill walk, 3 miles, 60:00

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Walk

20 Jan 2024

Treadmill walk, 3 miles, 60:00

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Walk & Snatch

19 Jan 2024

Treadmill walk, 2 miles, 40:00

100 DB Snatches (35#)

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Walk & Swing

18 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

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Walk & Swing

17 Jan 2024

Treadmill walk, 2 miles, 40:00

100 KB Swings (53#)

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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#)

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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#)

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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#)

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Barbell Complex

2 Jan 2024

5x10 Trunk

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

100 KB Swings (35#)

RomWod