VnR Handstand Walk Day 6

12 June 2026

VnR Handstand Walk Day 6
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 3x 10 secs
DB Waiters Walks (20#, 40 sec)
3x12 V-Ups
3x30 ft Straight Leg Bear Crawl

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 5

11 June 2026

VnR Handstand Walk Day 5
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Walk Walks EMOM 4 minutes (1/min)
15 Handstand Kick Ups

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:15

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 4

9 June 2026

VnR Handstand Walk Day 4
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 3x20, 2x10, 2x5)
Seated Shoulder Press (15# DBs) 3x10
Box Walk Outs + 2 Shoulder Taps 3x5
10 min Handstand Walk Practice (6 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:42

RomWod

CrossFit Linchpin

8 June 2026

WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie

Time: 15ish minutes

RomWod

VnR Handstand Walk Day 3

7 June 2026

VnR Handstand Walk Day 3
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Seal Walk Forward/Backward 2x 15ft
Box Walk Arounds 3x2

Various tumbling

RomWod

CrossFit Linchpin

5 June 2025

5x10 Trunk

WOD
Bike Erg 4 minutes
40 Ring Rows
Bike Erg 4 minutes
40 Step Ups
Bike Erg 4 minutes
40 Push Press (25# DBs)
Bike Erg 4 minutes

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 2

4 June 2026

VnR Handstand Walk Day 2
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 2x20, 5x10)
Box Weight Shifts 3x12
Wall Kick Ups 5x3
Straigth Leg Bear Crawls 3x30 ft

Various tumbling

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 29:33

RomWod

CrossFit Linchpin

3 June 2025

5x10 Trunk
Deadlift 5x 45, 3x 95, 2x 115, 1x 135

WOD
Deadlifts
1x 155, 185, 205, 225
8x 185, 175, 165, 155

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 1

2 June 2026

VnR Handstand Walk Day 1
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Box Walk Outs 3x5
Plank Shifts 3x16

Various tumbling

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 29:48

RomWod

CrossFit Linchpin

1 June 2026

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

Time: 14:34

RomWod

CrossFit Linchpin

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

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

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

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

CrossFit Linchpin

25 May 2025

5x10 Trunk

WOD
12-10-8-6 reps of
Deadlifts (95#)
Box Jumps

Time: 8:58

RomWod

Bike Erg

24 May 2026

Bike 10K Bike Erg 27:18, 2:43.6/1000m

RomWod

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

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

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

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

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

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

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

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

5x10 Trunk

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

RomWod

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

KB Snatch

6 May 2026

5x10 Trunk

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

RomWod

KB Snatch

1 May 2026

5x10 Trunk

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

RomWod

KB Snatch

29 Apr 2026

5x10 Trunk

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

RomWod

Sandbag Carry

28 Apr 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: 22:00

RomWod

KB Snatch

27 Apr 2026

5x10 Trunk

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

RomWod

Row

26 Apr 2026

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

Time: 20:48

RomWod

KB Snatch

24 Apr 2026

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch / hand (35#)

RomWod

KB Snatch

22 Apr 2026

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch / hand (35#)

RomWod

KB Snatch

20 Apr 2026

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch / hand (35#)

RomWod

KB Swings & Push Ups

16 April 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

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

RomWod

KB Swings & Push Ups

14 April 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

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

RomWod

KB Swings & Push Ups

2 April 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
EMOM 20 minutes
Odd: 7 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

CrossFit Linchpin

31 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
3 rds
10 Push Press (35# KBs)
15 Box Jumps (20")
1K Row

Time: 24:34

RomWod

CrossFit Linchpin

29 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
30 Deadlifts (135#)
20 Front Squats (65#)
10 Hang Power Snatches (55#)

Time: 12:45

RomWod

CrossFit Linchpin

27 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
4 rds
AMRAP 3 minutes
5 Burpees
3 Ring Rows
Rest 1 minute between rds

Result = 3 rds of the couplet each rd

RomWod

CrossFit Linchpin

25 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
5 sets of 3 reps of Power Clean & Jerks
Rest 2 minutes between sets
95,105,115,120,125

RomWod

CrossFit Linchpin

24 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
4 rds
Row 2 minutes
Rest 4 minutes between sets
468,469,472,489 meters

RomWod

CrossFit Linchpin

22 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
8 sets of 2 reps of Deadlift
Rest 2 minutes between sets
135,145,155,165,175,185,195,205

RomWod

Hike (around yard)

21 Mar 2026

Hike (4 laps around yard)

Time: 40:10, 2.27 miles, 17:38 min/mile

RomWod

CrossFit Linchpin

19 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
AMRAP 20 minutes
300m Row
20 Jump Ropes
10 Hollow Rocks

Result = 7 rds

RomWod

CrossFit Linchpin

18 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
for time:
1K Row
Rest 1 min
400m Suitcase Carry (35#)

Time: 9:44

RomWod

CrossFit Linchpin

16 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
5 rounds for time:
7 Ring Rows
5 Clean & Jerks (95#)

Time: 11:34

RomWod

CrossFit Linchpin

15 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
AMRAP 15 minutes
3 Ring Rows
6 Push Ups
9 Air Squats

Result = 10 rds

RomWod

Hike (around yard)

14 Mar 2026

Hike (4 laps around yard)

Time: 40:25, 2.16 miles, 18:40 min/mile

RomWod

CrossFit Linchpin

11 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
15-12-9 reps of
Deadlifts (135#)
Box Jumps

Time: 9:12

RomWod

CrossFit Linchpin

9 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
10-9-8-7-6-5 reps of
Hang Power Cleans (75#)
Burpees

Time: 12:45

RomWod

Hike (Chickin Lykins park)

8 Mar 2026

Hike (2 laps around park)

Time: 38:51, 2.01 miles, 19:19 min/mile

RomWod

Hike (around yard)

6 Mar 2026

Hike (4 laps around yard)

Time: 39:18, 2.15 miles, 18:17 min/mile

RomWod

Row

5 Mar 2026

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

Time: 20:54

RomWod

Hike (around driveway)

4 Mar 2026

Hike (5 laps around driveway)

Time: 34:17, 1.97 miles, 17:25 min/mile

RomWod

KB Swings & Push Ups

2 Mar 2026

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

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod

Hike (around yard)

28 Feb 2026

Hike (4 laps around yard)

Time: 44:43, 2.23 miles, 20:00 min/mile

RomWod

Set up Gym area

27 Feb 2026

2 hours - Cleaned out gym area and installed mats

RomWod

KB Clean & Jerk

26 Feb 2026

5x10 Trunk, 5x3 Bend & Squat, 1x KB C&J/hand

WOD
EMOM 20 minutes
1x KB Clean & Jerk / (40#)
Weighted farmers walks in remaining minute

RomWod

KB Swings & Push Ups

24 Feb 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

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

RomWod

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

RomWod

KB Snatches

15 Feb 2026

Warm Up: 5x10 Trunk, USMC Daily Seven

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

RomWod

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#)

RomWod

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

RomWod

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

RomWod

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

RomWod

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#)

RomWod

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