CrossFit Linchpin

21 Feb 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
4 rds
10 DB Push Press (30#/hand)
10 Med Ball Cleans
200m Row

Time: 11:25

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CrossFit Linchpin

18 Feb 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
4 rds
10 DB Step Ups (25#/hand)
10 Ring Rows
200m Row

Time: 13:15

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8 Count Bodybuilders

16 Feb 2026

WOD
AMRAP 20 minutes :
1x 8 Count Bodybuilder
25 Paces

Result: 55 reps

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KB Snatches

15 Feb 2026

Warm Up: 5x10 Trunk, USMC Daily Seven

WOD
EMOM 20 minutes
2 KB Snatches / hand (40#)

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USMC Daily Dozen

 14 Feb 2026

USMC Daily Dozen
2 rounds of 10 reps each
Side Saddle Hops (4 count)
Windmills
Trunk Twists
Cherry Pickers
Push Ups
Squat Thrusts
Mountain Climbers
Bend & Squat
Leg Lifts
Flutter Kicks (4 count)
Hello Dollys (4 count)
Sit Ups

3x Chin Ups

Time: 18:15

RomWod

CrossFit Linchpin

13 Feb 2026

USMC Daily Dozen
1 round of 10 reps each
Side Saddle Hops (4 count)
Windmills
Trunk Twists
Cherry Pickers
Push Ups
Squat Thrusts
Mountain Climbers
Bend & Squat
Leg Lifts
Flutter Kicks (4 count)
Hello Dollys (4 count)
Sit Ups

Time: 7:15

WOD
EMOM 30 minutes
1x Power Clean (95#)

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Row

11 Feb 2026

USMC Daily 7
1 round of 10 reps each

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 20:17

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USMC Daily 7

10 Feb 2026

USMC Daily 7
1 round of 10 reps each
Side Saddle Hops (4 count)
Windmills
Push Ups
Mountain Climbers
Squat Thrusts
Leg Lifts
Sit Ups

Time: 4:00

KB Swings & Push Ups

7 Feb 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

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Squat Thrusts & Jumping Jacks

6 Feb 2026

5x10 Trunk

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

Time: 31:16

RomWod

Row and Sandbag Walk

5 Feb 2026

Row 2500m; 12:25; 2:28/500m

Walk 100ft in basement
8 rds of:
Lap 1 no weight
Lap 1 60# sandbag
Lap 2 40# sandbag
Lap 3 20# sandbag
repeat

Time: 18:40

RomWod

KB Swings & Push Ups

28 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

CrossFit Linchpin

26 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
4 sets 65#
4x (1 Hang Squat Clean + 1 Push Press)
4 sets 75#
2x (1 Hang Squat Clean + 1 Push Press)

Rest 2 minutes between sets

RomWod

CrossFit Linchpin

24 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
Part A
20 Box Jumps for Quality

Part B
Deadlift
9-9-6-6-3-3 reps
75,95,115#

Rest 2 minutes between sets

RomWod

KB Swings & Push Ups

21 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

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

Accessory Work: Accumulate 2 minutes of handstand hold
4x50 count

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Row

18 Jan 2026

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 21:17

RomWod

CrossFit Linchpin

17 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
Thruster
3-3-3-2-2-2-1-1-1 reps
65,75,85#

Rest 2 minutes between sets

RomWod

KB Snatch

16 Jan 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (40#)

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KB Swings & Push Ups

15 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

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

RomWod

CrossFit Linchpin

10 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
10,8,6,4,2 reps For Quality
Ring Row
Push Press (75#)

Time: 7:14

RomWod

CrossFit Linchpin

9 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
7x2 reps of Back Squat
55,65,75,85,95,105,115

RomWod

Hike (around yard)

8 Jan 2026

Hike (around yard)

Time: 38:42, 2.21 miles, 17:31 min/mile

RomWod

CrossFit Linchpin

6 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
3 rds For Time
12x Cal Row
12x Burpees

Time: 8:31

RomWod

CrossFit Linchpin

4 Jan 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
For Quality
35x Hanging Knee Raises
35x Hollow Rocks
35x Sit Ups
35x Ring Rows

Time: 14:28

RomWod