Strength - Power Lifts

29 Sep 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65, 95, 115; 3x5 140#
Bench 3x5 140#
Deadlift 3x5 165#
Chin Up 3x5 reps

RomWod

Hike (around yard)

28 Sep 2025

Hike (around yard)

Time: 42:26, 2.42 miles, 17:31 min/mile

RomWod

CrossFit Linchpin

27 Sep 2025

5x10 Trunk

WOD
5 rds
7x Burpees
7x Ring Rows

Time: 6:50

RomWod

Strength - O Lifts

25 Sep 2025

Warm Up: 5x10 Trunk

Chin Up 5x4 reps
Front Squat 5x5 90#
Press 5x5 90#
Power Clean 5x5 115#

RomWod

Strength - Power Lifts

21 Sep 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65, 95, 115; 5x5 135#
Bench 5x5 135#
Deadlift 5x5 155#
Chin Up 5x4 reps

RomWod

Hike (around yard)

19 Sep 2025

Hike (around yard)

Time: 44:19, 2.51 miles, 17:38 min/mile

RomWod

Strength - O Lifts

18 Sep 2025

Warm Up: 5x10 Trunk

Chin Up 5x4 reps
Front Squat 5x5 85#
Press 5x5 85#
Power Clean 5x5 105#

RomWod

Row

17 Sep 2025

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

Time: 21:17

RomWod

Strength - Power Lifts

15 Sep 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65, 95, 115; 5x5 130#
Bench 5x5 130#
Deadlift 5x5 145#
Chin Up 5x4 reps

RomWod

Strength - O Lifts

12 Sep 2025

Warm Up: 5x10 Trunk

Front Squat 5x5 80#
Press 5x5 80#
Power Clean 5x5 95#
Chin Up 5x4 reps

RomWod

Hike

11 Sep 2025

Hike (Skillman), 47:43, 2.84 miles,
16:46 min/mile, no Pack

RomWod

Strength - Power Lifts

9 Sep 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65, 95, 115; 5x5 125#
Bench 5x5 125#
Deadlift 5x5 135#
Chin Up 5x4 reps

RomWod

Hike

8 Sep 2025

Hike (Skillman), 48:15, 2.81 miles,
17:09 min/mile, no Pack

RomWod

KB Swings & Push Ups

7 Sep 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5Push Ups

RomWod

Strength - Power Lifts

4 Sep 2025

Warm Up: 5x10 Trunk

Back Squat 1x3 45, 65, 95; 5x5 115#
Bench 5x5 115#
Deadlift 5x5 125#
Chin Up 5x4 reps

Hike (around yard)
Time: 24:04, 1.14 miles

RomWod