31 Jan 2024
5x10 Trunk
WOD
EMOM 30 minutes
1x Power Clean (136#)
Bike 10K Bike Erg 25:41
RomWod
Wednesday, January 31, 2024
Tuesday, January 30, 2024
Monday, January 29, 2024
Friday, January 26, 2024
CrossFit Linchpin
26 Jan 2024
5x10 Trunk
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 19:20 (Row time)
RomWod
5x10 Trunk
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 19:20 (Row time)
RomWod
Thursday, January 25, 2024
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
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
Tuesday, January 23, 2024
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
5x10 Trunk
WOD
EMOM 30 minutes
1x Power Clean (135.5#)
Bike 10K Bike Erg 25:00
RomWod
Monday, January 22, 2024
Sunday, January 21, 2024
Saturday, January 20, 2024
Friday, January 19, 2024
Thursday, January 18, 2024
Wednesday, January 17, 2024
Tuesday, January 16, 2024
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
5x10 Trunk
WOD
EMOM 30 minutes
1x Power Clean (135.5#)
Bike 14K Bike Erg 36:00
RomWod
Monday, January 15, 2024
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
Warm Up: 5x10 Trunk
WOD
EMOM 16 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups
RomWod
Saturday, January 13, 2024
Friday, January 12, 2024
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
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
Thursday, January 11, 2024
Wednesday, January 10, 2024
CrossFit Linchpin & Bike Erg
10 Jan 2024
5x10 Trunk
WOD
EMOM 20 minutes
1x Power Clean (135#)
Bike 10K Bike Erg 26:00
RomWod
5x10 Trunk
WOD
EMOM 20 minutes
1x Power Clean (135#)
Bike 10K Bike Erg 26:00
RomWod
Monday, January 8, 2024
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
Treadmill walk, 2 miles, 40:00
100 KB Swings (35#)
WOD
4 rds
Row 2 minutes
Rest 3 minutes
Total = 1,906 m
RomWod
Sunday, January 7, 2024
Saturday, January 6, 2024
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
5x10 Trunk
100 KB Swings (53#)
WOD
Annie (no equipment)
50-40-30-20-10 reps
Jumping Jacks
Sit Ups
Time: 11:43
RomWod
Friday, January 5, 2024
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
5x10 Trunk
100 KB Swings (53#)
WOD
10-9-8-7-6-5
Hang Power Snatch (65#)
Step Ups
Time: 6:34
RomWod
Thursday, January 4, 2024
Wednesday, January 3, 2024
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
5x10 Trunk
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 20:00 (Row time)
100 KB Swings (35#)
RomWod
Tuesday, January 2, 2024
Barbell Complex
2 Jan 2024
5x10 Trunk
WOD
EMOM 20 minutes
1x Deadlift + Hang Power Clean + Push Press (95#)
100 KB Swings (35#)
RomWod
5x10 Trunk
WOD
EMOM 20 minutes
1x Deadlift + Hang Power Clean + Push Press (95#)
100 KB Swings (35#)
RomWod
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