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
Wednesday, January 28, 2026
Monday, January 26, 2026
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
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
Saturday, January 24, 2026
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
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
Wednesday, January 21, 2026
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
RomWod
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
RomWod
Sunday, January 18, 2026
Saturday, January 17, 2026
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
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
Friday, January 16, 2026
KB Snatch
16 Jan 2026
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
EMOM 20 minutes
2x KB Snatch /hand /min (40#)
RomWod
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
EMOM 20 minutes
2x KB Snatch /hand /min (40#)
RomWod
Thursday, January 15, 2026
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
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
Saturday, January 10, 2026
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
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
Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
7x2 reps of Back Squat
55,65,75,85,95,105,115
RomWod
Thursday, January 8, 2026
Tuesday, January 6, 2026
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
Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
3 rds For Time
12x Cal Row
12x Burpees
Time: 8:31
RomWod
Sunday, January 4, 2026
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
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
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