Riverside

17 Jan 2025

5x10 Trunk = 5 minutes

WOD
100x Lay down Get ups

Time: 22:00

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Riverside

16 Jan 2025

Daily Dozen = 9 minutes

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

Result = 120 rds

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Bike Erg & Daily Dozen

13 Jan 2025

1x10 Daily Dozen (8 minutes)

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

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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.

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Bike Erg & Daily Dozen

11 Jan 2025

1x10 Daily Dozen (8 minutes)

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

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CrossFit Linchpin

10 Jan 2025

5x10 Trunk

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

Time: 9:57

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Walk

8 Jan 2025

Treadmill walk, 2.5 miles, 48:00

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CrossFit Linchpin

7 Jan 2025

5x10 Trunk

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

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Bike Erg

6 Jan 2025

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

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Bike Erg

4 Jan 2025

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

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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

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KB Snatch

2 Jan 2025

5x10 Trunk

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

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