Squat Thrusts & Jumping Jacks

14 Aug 2025

5x10 Trunk

WOD
100 reps for time:
1x Squat Thrust & Jumping Jack
12 Paces

Time: 21:25

RomWod

Strength - Power Lifts

12 Aug 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 105#
Bench 5x5 105#
Deadlift 5x5 115#
Chin Up 5x3 reps

RomWod

Hike (around yard)

11 Aug 2025

Hike (around yard)

Time: 41:06, 2.21 miles

RomWod

Hike (around yard)

9 Aug 2025

Hike (around yard)

Time: 39:17, 2.05 miles

RomWod

Strength - O Lifts

8 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 70#
Press 5x5 70#
Power Clean 5x5 85#
Chin Up 5x3 reps

RomWod

Hike (around yard)

7 Aug 2025

Hike (around yard)

Time: 60:00, 2.08 miles
Pulled weeds on each lap

RomWod

Strength - Power Lifts

5 Aug 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 95#
Bench 5x5 95#
Deadlift 5x5 105#
Chin Up 5x3 reps

RomWod

Hike

4 Aug 2025

Hike (Skillman), 47:37, 2.81 miles,
16:56 min/mile, no Pack

RomWod

Strength - O Lifts

1 Aug 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 65#
Press 5x5 65#
Power Clean 5x5 80#
Chin Up 5x2 reps

RomWod

CrossFit Linchpin

31 July 2025

5x10 Trunk

WOD
3 rds
500m Row
15x Overhead Squat (45#)

Time: 17:39

RomWod

Strength - Power Lifts

29 July 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65; 5x5 85#
Bench 5x5 85#
Deadlift 5x5 95#
Chin Up 5x2 reps

RomWod

Sandbag Hike

26 July 2025

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 60# sandbag
Lap 2 40# sandbag
Lap 3 20# sandbag
repeat

Time: 41:08, 2.38 miles, 17:16 min/mile

RomWod

Strength - O Lifts

25 July 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 60#
Press 5x5 60#
Power Clean 5x5 75#

Bike Erg
20 minutes, 7.5K

RomWod

Row & Push Ups

23 July 2025

WOD
10 rds
Row 200m
5 Push Ups
rest 45 sec

Time: 19:17

RomWod

Strength - Power Lifts

22 July 2025

Warm Up: 5x10 Trunk

Back Squat 1x5 45, 55; 5x5 75#
Bench 5x5 1x5 45, 55; 5x5 75#
Deadlift 5x5 85#

Death by Chin Up
4 rds + 2 reps = 12 reps

Hike (around yard)
Time: 36:15, 2.18 miles, 16:37 min/mile

RomWod

KB Swings & Push Ups

20 July 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 44#, Russian)
Even: 5 Push Ups

RomWod

Yoga

19 July 2025

Sun Sal Combo
5 rds
25 minutes

Strength - O Lifts

18 July 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 55#
Press 5x5 55#
Power Clean 5x5 70#

Hike around yard
32 minutes, 2 mi

RomWod

@ Home - Helen

16 July 2025

5x10 trunk

"Helen"
Three rounds for time of:
Bike Erg 800m
21 Kettlebell Swings (53#)
12 Push Ups

Time: 11:44

Death by Chin Up
4 minutes = 10 reps

RomWod

Strength - Power Lifts

15 July 2025

Warm Up: 5x10 Trunk

Back Squat 1x5 45, 55; 3x5 65#
Bench 5x5 1x5 45, 55; 3x5 65#
Deadlift 5x5 75#

Hike (around yard)
Time: 21:16, 1.26 miles, 16:52 min/mile

RomWod

Squat Thrusts & Jumping Jacks

13 July 2025

WOD
For Time
100 x Squat Thrusts + Jumping Jacks
12 Paces between each

Time: 22:29

Death by Chin Up
4 minutes = 10 reps

RomWod

Hike (around yard)

12 July 2025

Hike (around yard)

Time: 37:51, 2.05 miles, 18:24 min/mile

RomWod

Strength - O Lifts

11 July 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 50#
Press 5x5 50#
Power Clean 5x5 65#

Hike around yard
22 minutes, 1.12 mi

RomWod

Hike (around yard)

10 July 2025

Hike (around yard)

Time: 34:19, 2.02 miles, 16:56 min/mile

RomWod

Hike (around yard)

9 July 2025

Hike (around yard)

Time: 41:40, 2.14 miles, 19:26 min/mile

RomWod

Strength - Power Lifts

8 July 2025

Warm Up: 5x10 Trunk

Back Squat 5x5 55#
Bench 5x5 55#
Deadlift 5x5 65#

Bike Erg
20 minutes, 7.5K

RomWod

Bike Erg

7 July 2025

Bike Erg
10K, 26:43, 2:39

RomWod

Bike Erg

5 July 2025

Bike Erg
22 minutes, 8K

RomWod

Strength - O Lifts

4 July 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 45#
Press 5x5 45#
Power Clean 5x5 45#

Hike around yard
22 minutes, 1.08 mi

RomWod

Hike (around yard)

3 July 2025

Hike (around yard)

Time: 38:01, 2.04 miles, 18:38 min/mile

RomWod

Strength - Power Lifts

1 July 2025

Warm Up: 5x10 Trunk

Back Squat 5x5 45#
Bench 5x5 45#
Deadlift 5x5 45#

Bike Erg
20 minutes, 7K

RomWod

Recovering from sinus infection

KB Swings & Push Ups

5 June 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 3 KB Swings/hand (53#, Russian)
Even: 8 Push Ups

RomWod

CrossFit Linchpin

4 June 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (110#)

RomWod

Hike

3 June 2025

Hike (around yard)

Time: 57:44, 3.06 miles, 18:51 min/mile

RomWod

KB Snatch

1 Jun 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)

RomWod

CrossFit Linchpin

31 May 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (105#)

RomWod

Hike

29 May 2025

Hike (Skillman), 47:26, 2.83 miles,
16:46 min/mile, no Pack

RomWod

KB Swings & Push Ups

28 May 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 3 KB Swings/hand (53#, Russian)
Even: 8 Push Ups

RomWod

Hike

26 May 2025

Hike (Skillman), 47:28, 2.83 miles,
16:45 min/mile, no Pack

RomWod

KB Swings & Push Ups

25 May 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 62#, Russian)
Even: 7 Push Ups

RomWod

KB Swings & Push Ups

22 May 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 62#, Russian)
Even: 7 Push Ups

RomWod

Hike

20 May 2025

5x10 Trunk
5x 5 Air Squats, Push Ups

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 60# sandbag
Lap 2 40# sandbag
Lap 3 20# sandbag
repeat

Time: 42:55, 2.26 miles, 18:57 min/mile

RomWod

CrossFit Linchpin

19 May 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (105#)

RomWod

Hike

16 May 2025

Hike (Skillman), 47:09, 2.79 miles,
16:53 min/mile, no Pack

RomWod

CrossFit Linchpin

15 May 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (100#)

RomWod

KB Swings & Push Ups

13 May 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 62#, Russian)
Even: 7 Push Ups

RomWod

CrossFit Linchpin

9 May 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (95#)

RomWod

Hike

7 May 2025

5 rds
10x Trunk Twists
5x Burpees
3x Chin Ups

Hike (around yard)

Time: 54:08, 3.04 miles, 17:49 min/mile

RomWod

Row

6 May 2025

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
5 Push Ups after each row

Time: 20:07

RomWod

Hike

3 May 2025

Hike (Ann Van), 52:34, 3.01 miles,
17:57 min/mile, no Pack

RomWod

KB Swings & Push Ups

2 May 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 70#, Russian)
Even: 5 Push Ups

RomWod

Hike

30 Apr 2025

2x Daily Dozen

Hike (around yard), 58:44, 3.52 miles,
16:41 min/mile, no Pack

RomWod

CrossFit Linchpin

29 Apr 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (95#)

20 minute walk around yard; 1.1 miles

RomWod

Hike

28 Apr 2025

Hike (Skillman), 47:17, 2.83 miles,
16:42 min/mile, no Pack

RomWod

Hike

26 Apr 2025

Daily Dozen

Hike around yard
4 rds of:
Lap 1 no weight
Lap 1 60# sandbag
Lap 2 40# sandbag
Lap 3 20# sandbag
repeat

Time: 44:08, 2.4 miles, 18:23 min/mile

RomWod

Hike

25 Apr 2025

Daily Dozen

Hike (Skillman), 47:03, 2.84 miles,
16:33 min/mile, no Pack

RomWod

Hike

18 Apr 2025

Hike (Skillman), 46:38, 2.87 miles,
16:14 min/mile, 20#Pack

RomWod

Push Ups & Air Squats & Hollow Rocks - Chile

8 Apr 2025

Warm Up: 5x10 Trunk

WOD
EMOM 30 minutes
10 rds
1st minute : 5 Hindu Push Ups
2nd minute : 5 Hindu Squats
3rd minute: 5 Hollow Rocks

RomWod

Push Ups & Air Squats - Chile

7 Apr 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 Push Ups
Even: 5 Air Squats

RomWod

KB Swings & Push Ups

4 Apr 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 62#, Russian)
Even: 5 Push Ups

RomWod

CrossFit Linchpin

2 Apr 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (105)

RomWod

KB Swings & Push Ups

30 Mar 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 62#, Russian)
Even: 5 Push Ups

RomWod

Hike

29 Mar 2025

Hike (Skillman), 47:59, 2.84 miles,
16:51 min/mile, no Pack

RomWod

CrossFit Linchpin

27 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean & Press (105)

RomWod

CrossFit Linchpin

25 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
10x150, 2x152, 2x154, 6x155
Clean run.

RomWod

Row

23 Mar 2025

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
5 Push Ups after each row

Time: 20:51

RomWod

KB Snatch

21 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (50#)

RomWod

Hike

19 Mar 2025

Extended Daily Dozen

Hike (around yard)

Time: 1:01:40, 3.60 miles, 17:07 min/mile

RomWod

CrossFit Linchpin

18 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
150,152,154,7x155,157,135,137,139,140,142,144,145,147,149,150,152
Failed at a 2nd 157 so dropped down and started over

RomWod

Hike

17 Mar 2025

Hike (around yard)

Time: 52:01, 3.09 miles, 16:50 min/mile

RomWod

KB Snatch

15 Mar 2025

Daily Dozen

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (44#)

RomWod

Hike

14 Mar 2025

Daily Dozen

Hike (around yard)

Time: 35:34, 2.12 miles, 16:43 min/mile

RomWod

CrossFit Linchpin

13 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
1-5: 155#
5-10: 157#
10-15: 160#
16-20: 145#
Lost my concentration at rep 14.
Failed 14 & 15. Went down to 145.

RomWod

Hike

12 Mar 2025

Hike (around yard)

Time: 35:34, 2.06 miles, 17:16 min/mile

RomWod

Bike Erg

9 Mar 2025

Bike 10K Bike Erg 25:48, 2:34/1000m

RomWod

Turkish Get Up Ladder

6 Mar 2025

Daily Dozen

Turkish Get Up Ladder (each hand)
1x 25, 30, 35, 40, 44, 50, 53, 53, 50...25#
(each hand) Rest as needed

Time: 40 minutes

CrossFit Linchpin

4 Mar 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
1-10: 155#
11-15: 157#
16-19: 160#
20: 161#
Felt really good. Take a rest day before lifting.

RomWod

Bike Erg

2 Mar 2025

Bike 10K Bike Erg 25:34, 2:33/1000m

RomWod

Turkish Get Up Ladder

1 Mar 2025

Daily Dozen

Turkish Get Up Ladder (each hand)
1x 25, 30, 35, 40, 44, 50, 53, 53, 50...25#
(each hand) Rest as needed

Time: 38 minutes

Hike

28 Feb 2025

Hike (Skillman), 37:58, 2.4 miles,
15:49 min/mile, no Pack

RomWod

KB Snatch

27 Feb 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch/hand (50#)

RomWod

CrossFit Linchpin

25 Feb 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (155#)
Felt really good. Take a rest day before lifting.

RomWod

Hike

23 Feb 2025

Hike (Skillman), 47:21, 2.86 miles,
16:33 min/mile, no Pack

RomWod

Turkish Get Up Ladder

22 Feb 2025

Daily Dozen

Turkish Get Up Ladder (each hand)
1x 25, 30, 35, 40, 44, 50, 53, 53, 50...25#

(each hand) Rest as needed

Time: 42 minutes

CrossFit Linchpin

21 Feb 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (153#)
Last 6 reps at 155. Felt really good.  Play it by feel.

RomWod

Squat Thrusts & Jumping Jacks

19 Feb 2025

Daily Dozen

WOD
100 reps for time:
1x Squat Thrust & Jumping Jack
12 Paces

Time: 22:15

RomWod

Bike Erg & Daily Dozen

17 Feb 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 26:22, 2:38/1000m

RomWod

Swings & Push Ups

16 Feb 2025

Daily Dozen

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 62#, Russian)
Even: 5 Push Ups

RomWod

CrossFit Linchpin

15 Feb 2025

Daily Dozen

WOD
4 rds
20x Sit Ups
10x Shoulder Press (25# DBs)
500m Row

Time: 21:12

RomWod

CrossFit Linchpin

11 Feb 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (153#)
Failed last rep. Play it by feel.

RomWod

CrossFit Linchpin

9 Feb 2025

3 hours shoveling snow

5x10 Trunk

WOD
21-15-9
Push Press (65#)
KB Swing (53#)
Step Ups

Time: 6:50

RomWod

CrossFit Linchpin

7 Feb 2025

Daily Dozen

WOD
3 rds
2 min Bike Erg (800m)
3 rds of the complex
--5x Ring Rows
--7x Push Ups
--9x Air Squats

Time: 20:00

RomWod

Bike Erg & Daily Dozen

6 Feb 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 25:46, 2:34/1000m

RomWod

CrossFit Linchpin

4 Feb 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (152#)
Clean run. Play it by feel.

RomWod

KB Swings

2 Feb 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
5 KB Swings (2-hand, 62#, Russian)

RomWod

CrossFit Linchpin

31 Jan 2025

Daily Dozen

WOD
5 rds
10x Ring Rows
10x Push Ups
10x Sit Ups
10x Air Squats

Time: 11:59

RomWod

Bike Erg & Daily Dozen

29 Jan 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 25:52, 2:34/1000m

RomWod

CrossFit Linchpin

28 Jan 2025

Daily Dozen

WOD
EMOM 20 minutes
1x Power Clean (145#)
Clean run. Play it by feel.

RomWod

Bike Erg & Daily Dozen

27 Jan 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 26:36, 2:39/1000m

RomWod

KB Swings

26 Jan 2025

Warm Up: Daily Dozen

WOD
EMOM 20 minutes
5 KB Swings (2-hand, 62#, Russian)

RomWod

KB Snatch

25 Jan 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (44#)

RomWod

Riverside

17 Jan 2025

5x10 Trunk = 5 minutes

WOD
100x Lay down Get ups

Time: 22:00

RomWod

Riverside

16 Jan 2025

Daily Dozen = 9 minutes

WOD
AMRAP 21 minutes
1x Jumping Jack & Squat Thrust
12 Paces

Result = 120 rds

RomWod

Bike Erg & Daily Dozen

13 Jan 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 25:33, 2:33/1000m

RomWod

CrossFit Linchpin

12 Jan 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean
rds 1-10 (152#)
rds 11-20 (153#)
Clean run. Play it by feel.

RomWod

Bike Erg & Daily Dozen

11 Jan 2025

1x10 Daily Dozen (8 minutes)

Bike 10K Bike Erg 25:53, 2:34.8/1000m

RomWod

CrossFit Linchpin

10 Jan 2025

5x10 Trunk

WOD
15-12-9-6-3 reps of
Ring Row
Burpees

Time: 9:57

RomWod

Walk

8 Jan 2025

Treadmill walk, 2.5 miles, 48:00

RomWod

CrossFit Linchpin

7 Jan 2025

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (152#)
Clean run. Play it by feel.

RomWod

Bike Erg

6 Jan 2025

Bike 10K Bike Erg 25:33, 2:32.8/1000m

RomWod

Bike Erg

4 Jan 2025

Bike 10K Bike Erg 25:40, 2:33.7/1000m

RomWod

CrossFit Linchpin

3 Jan 2025

5x10 Trunk

WOD
5 rds
9x Deadlifts (75#)
7x Hang Power Cleans (75#)
5x Push Press (75#)

Time: 7:14

RomWod

KB Snatch

2 Jan 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min
1-7, 13-20 (50#)
8-12 (53#)

RomWod