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
Monday, September 30, 2024
Sunday, September 29, 2024
CrossFit Linchpin
29 Sep 2024
5x10 Trunk
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 19:39 (Row time)
RomWod
5x10 Trunk
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 19:39 (Row time)
RomWod
Friday, September 27, 2024
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
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
Thursday, September 26, 2024
Wednesday, September 25, 2024
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
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
Monday, September 23, 2024
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
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
Friday, September 20, 2024
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
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
Thursday, September 19, 2024
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
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
Tuesday, September 17, 2024
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
5x10 Trunk
WOD
EMOM 20 minutes
1x Power Clean
1-5 145#
5-10 146#
10-15 146.5#
15-20 145#
RomWod
Monday, September 16, 2024
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
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
Sunday, September 15, 2024
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
Warm Up: 5x10 Trunk
WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups
RomWod
Saturday, September 14, 2024
Friday, September 13, 2024
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
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
Thursday, September 12, 2024
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
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
Wednesday, September 11, 2024
Tuesday, September 10, 2024
Monday, September 9, 2024
Monday, September 2, 2024
Sunday, September 1, 2024
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
Extra Credit
50 Push Ups
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 20:47
RomWod
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