31 May 2025
5x10 Trunk
WOD
5x (1 Power Clean + 1 Front Squat + 1 Press) 55#
5x (1 Power Clean + 1 Front Squat + 1 Press) 65#
5x (1 Power Clean + 1 Front Squat + 1 Press) 70#
5x (1 Power Clean + 1 Front Squat + 1 Press) 75#
5x (1 Power Clean + 1 Front Squat + 1 Press) 80#
RomWod
Sunday, May 31, 2026
Thursday, May 28, 2026
Treadmill Walk/Jog & KB Clean & Press Ladder
28 May 2026
Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 30:00
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (30#)
5 x (1-2-3)
RomWod
Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 30:00
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (30#)
5 x (1-2-3)
RomWod
Wednesday, May 27, 2026
CrossFit Linchpin
27 May 2025
5x10 Trunk
WOD
AMRAP 15 minutes
Row 1 minute
30 Jump Rope
20 Sit Ups
15 Push Press (45#)
Result = 4 rds + 30 sec Row
RomWod
5x10 Trunk
WOD
AMRAP 15 minutes
Row 1 minute
30 Jump Rope
20 Sit Ups
15 Push Press (45#)
Result = 4 rds + 30 sec Row
RomWod
Tuesday, May 26, 2026
Treadmill Walk/Jog & KB Clean & Press Ladder
26 May 2026
Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 26:23
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4-5)
RomWod
Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 26:23
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4-5)
RomWod
Monday, May 25, 2026
Sunday, May 24, 2026
Friday, May 22, 2026
Treadmill Walk & KB Clean & Press Ladder & KB Snatch
22 May 2026
Treadmill Walk 30 minutes, 3 mph, 1.5 miles
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Treadmill Walk 30 minutes, 3 mph, 1.5 miles
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Wednesday, May 20, 2026
KB Clean & Press Ladder & KB Snatch
20 May 2026
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Tuesday, May 19, 2026
Sandbag Carry
19 May 2026
In Basement
5 rds of:
Lap 1 no weight, Walk length of basement and back + 2 Squats
Lap 2 60# sandbag, Walk length of basement and back + 2 Squats
Lap 3 50# sandbag, Walk length of basement and back+ 2 Squats
Lap 4 40# sandbag, Walk length of basement and back + 2 Squats
Lap 5 20# sandbag, Walk length of basement and back + 2 Squats
repeat
Time: 25:00
RomWod
In Basement
5 rds of:
Lap 1 no weight, Walk length of basement and back + 2 Squats
Lap 2 60# sandbag, Walk length of basement and back + 2 Squats
Lap 3 50# sandbag, Walk length of basement and back+ 2 Squats
Lap 4 40# sandbag, Walk length of basement and back + 2 Squats
Lap 5 20# sandbag, Walk length of basement and back + 2 Squats
repeat
Time: 25:00
RomWod
Monday, May 18, 2026
KB Clean & Press Ladder & KB Snatch
18 May 2026
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Friday, May 15, 2026
KB Clean & Press Ladder & KB Snatch
15 May 2026
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Wednesday, May 13, 2026
KB Clean & Press Ladder & KB Snatch
13 May 2026
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
4 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
4 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
KB Clean & Press Ladder & KB Snatch
11 May 2026
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
3 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
3 x (1-2-3)
Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)
RomWod
Friday, May 8, 2026
Hike & KB Snatch
8 May 2026
Hike (around yard)
Time: 21:11, 1.10 miles, 19:06 min/mile, no pack
3x3 Ring Rows/Ring Dips (jump)/Baby MU
Hike (around yard)
Time: 21:11, 1.10 miles, 19:06 min/mile, no pack
3x3 Ring Rows/Ring Dips (jump)/Baby MU
5x10 Trunk
WOD
EMOM 20 minutes
2x KB Snatch / hand (40#)
RomWod
WOD
EMOM 20 minutes
2x KB Snatch / hand (40#)
RomWod
Thursday, May 7, 2026
Hike (around yard)
7 May 2026
Hike (around yard)
Time: 30:30, 1.65 miles, 18:24 min/mile, 5# pack
3x10 Bicep Curls/Military Press 8# DBs
RomWod
Hike (around yard)
Time: 30:30, 1.65 miles, 18:24 min/mile, 5# pack
3x10 Bicep Curls/Military Press 8# DBs
RomWod