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