Isometric Holds and Treadmill Walk

31 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec

Treadmill Walk 1.5 miles: 3 mph; 30:00

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Row

30 Aug 2026

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

Time: 21:10

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Isometric Holds and Treadmill Walk

28 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec

Treadmill Walk 1.5 miles: 3 mph; 30:00

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Isometric Holds and KB Swings & Push Ups

27 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

Treadmill Walk 1.25 miles: 3 mph; 25:00

5x10 Trunk

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

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Isometric Holds and KB Swings & Push Ups

25 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

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

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Isometric Holds and KB Swings & Push Ups

20 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

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

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Isometric Holds and KB Swings & Push Ups

18 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

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

RomWod

Isometric Holds and KB Swings & Push Ups

15 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

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

RomWod

Isometric Holds and KB Swings & Push Ups

13 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

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

RomWod

Isometric Holds & Sandbag Carry

12 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

In Basement
6 rds of:
Lap 1 60# sandbag, Walk length of basement and back
Lap 2 50# sandbag, Walk length of basement and back
Lap 3 40# sandbag, Walk length of basement and back
Lap 4 20# sandbag, Walk length of basement and back
repeat

Time: 19:30

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KB Swings & Push Ups

11 Aug 2026

5x10 Trunk

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

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CrossFit Linchpin

8 Aug 2026

5x10 Trunk

WOD
10 Ring Rows
10 Sit Ups
20 Jump Rope
10 Ring Rows
20 Sit Ups
40 Jump Rope
10 Ring Rows
30 Sit Ups
60 Jump Rope
10 Ring Rows
40 Sit Ups
80 Jump Rope
10 Ring Rows
50 Sit Ups
100 Jump Rope

Time: 14:10

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CrossFit Linchpin

7 Aug 2026

5x10 Trunk
5x1 Thruster 45#

WOD
Thruster 5-5-5, 3-3-3, 1-1-1
65, 65, 65, 75, 75, 75, 95, 95, 95

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Treadmill Walk/Jog & VnR Handstand Walk Day 17

4 Aug 2026

VnR Handstand Walk Day 17
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Box Walk Arounds 4x 2
Wall Facing Handstand Hold 60 sec

Isometric Holds
Push, Pull, Squat, Lunge 3x 15 sec

Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 25:25

RomWod

CrossFit Linchpin

3 Aug 2026

5x10 Trunk
Deadlift
3x 45,95,115,135
1x 135,155,185, 205

WOD
Deadlift 7x1
225,225,225,225,225,225,225

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Treadmill Walk/Jog & VnR Handstand Walk Day 16

2 Aug 2026

VnR Handstand Walk Day 16
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Box Shoulder Taps 3x 20
Handstand Walk Practice (Kick Up to Wall and Shuffle) 1x10

Isometric Holds
Push, Pull, Squat, Lunge 3x 15 sec

Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 25:25

RomWod