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