18 Oct 2026
Back Squat 3x3 45#
Farmers Walk x 3 25# DBs
Treadmill Walk 1.5 miles: 3 mph; 30:00
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Sunday, October 18, 2026
Saturday, October 17, 2026
KB Swings & Push Ups
17 Oct 2026
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 44#, Russian)
Even: 5 Push Ups
RomWod
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 44#, Russian)
Even: 5 Push Ups
RomWod
Monday, September 7, 2026
KB Swings & Push Ups
7 Sep 2026
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
5 x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
Friday, September 4, 2026
Isometric Holds and KB Swings & Push Ups
4 Sep 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
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
Wednesday, September 2, 2026
Isometric Holds and Treadmill Walk
2 Sep 2026
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Tuesday, September 1, 2026
KB Swings & Push Ups
1 Sep 2026
x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
Monday, August 31, 2026
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
RomWod
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Sunday, August 30, 2026
Friday, August 28, 2026
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
RomWod
Isometric Holds
Push, Pull, Squat, Lunge 3x 25 sec
Treadmill Walk 1.5 miles: 3 mph; 30:00
RomWod
Thursday, August 27, 2026
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
RomWod
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
RomWod
Tuesday, August 25, 2026
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
RomWod
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
Thursday, August 20, 2026
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
RomWod
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
Tuesday, August 18, 2026
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
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
Saturday, August 15, 2026
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
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
Thursday, August 13, 2026
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
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
Wednesday, August 12, 2026
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
RomWod
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
RomWod
Tuesday, August 11, 2026
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
RomWod
5x10 Trunk
WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups
RomWod
Saturday, August 8, 2026
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
RomWod
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
RomWod
Friday, August 7, 2026
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
RomWod
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
RomWod
Tuesday, August 4, 2026
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
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
Monday, August 3, 2026
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
RomWod
5x10 Trunk
Deadlift
3x 45,95,115,135
1x 135,155,185, 205
WOD
Deadlift 7x1
225,225,225,225,225,225,225
RomWod
Sunday, August 2, 2026
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
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
Friday, July 31, 2026
Wednesday, July 29, 2026
Friday, July 24, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 15
24 July 2026
VnR Handstand Walk Day 15
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Wall Facing Handstand Hold 1x 60 secs
Plank Shoulder Taps 3x30
Straight Leg Bear Crawls 3x20 ft
Treadmill Walk/Jog 1 mile: 4 mph straights, 3 mph corners; 17:00
RomWod
VnR Handstand Walk Day 15
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Wall Facing Handstand Hold 1x 60 secs
Plank Shoulder Taps 3x30
Straight Leg Bear Crawls 3x20 ft
Treadmill Walk/Jog 1 mile: 4 mph straights, 3 mph corners; 17:00
RomWod
Thursday, July 23, 2026
Hike (around yard)
23 July 2026
Hike (around yard)
Time: 25:00, 1.13 miles, 22:00 min/mile, no pack
RomWod
Hike (around yard)
Time: 25:00, 1.13 miles, 22:00 min/mile, no pack
RomWod
Monday, July 20, 2026
VnR Handstand Walk Day 14 & CrossFit Linchpin
20 July 2026
VnR Handstand Walk Day 14
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Seal Walks 4x20ft
Alternating Box Leg lifts 3x10
Handstand Kick Up & Walks to Wall 10x1
5x10 Trunk
WOD
15-12-9 reps of
Power Cleans (75#)
Row Calories
Time: 7:36
RomWod
VnR Handstand Walk Day 14
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Seal Walks 4x20ft
Alternating Box Leg lifts 3x10
Handstand Kick Up & Walks to Wall 10x1
5x10 Trunk
WOD
15-12-9 reps of
Power Cleans (75#)
Row Calories
Time: 7:36
RomWod
Sunday, July 12, 2026
Barcelona hotel
12 July 2026
5x10 Trunk
WOD
10…1 reps of
Air Squats
Push Ups
Hollow Rocks
Time: 12:00
RomWod
Saturday, July 11, 2026
Barcelona hotel
11 July 2026
5x10 Trunk
WOD
AMRAP 20 minutes
Complex:
Squat down -> Lay Back to Hollow Hold -> Gator Roll to Superman Hold -> Strict Push Up -> Back to Squat -> Stand Up
Result = 62 reps
RomWod
5x10 Trunk
WOD
AMRAP 20 minutes
Complex:
Squat down -> Lay Back to Hollow Hold -> Gator Roll to Superman Hold -> Strict Push Up -> Back to Squat -> Stand Up
Result = 62 reps
RomWod
Tuesday, July 7, 2026
Friday, July 3, 2026
Thursday, July 2, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 13
2 July 2026
VnR Handstand Walk Day 13
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Wall Facing Handstand Hold 1x 60 secs
Plank Shift s3x10
Wall Walks x10
Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32
RomWod
VnR Handstand Walk Day 13
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Wall Facing Handstand Hold 1x 60 secs
Plank Shift s3x10
Wall Walks x10
Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32
RomWod
Tuesday, June 30, 2026
CrossFit Linchpin
30 June 2026
5x10 Trunk
WOD
For time
10,...,1 Power Cleans & Ring Dips (75#)
Time: 10:14
RomWod
5x10 Trunk
WOD
For time
10,...,1 Power Cleans & Ring Dips (75#)
Time: 10:14
RomWod
Monday, June 29, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 12
29 June 2026
VnR Handstand Walk Day 12
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
45 Degree Handstand Hold 1x 25 secs
Pike Handstand Pushups 3x10
Straight Leg Bear Crawls 3x30 ft
V-ups 3x12
Handstand Walk Practice 10 minutes
Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32
RomWod
VnR Handstand Walk Day 12
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
45 Degree Handstand Hold 1x 25 secs
Pike Handstand Pushups 3x10
Straight Leg Bear Crawls 3x30 ft
V-ups 3x12
Handstand Walk Practice 10 minutes
Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32
RomWod
Friday, June 26, 2026
Sandbag Carry
26 June 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: 23:22
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: 23:22
RomWod
Thursday, June 25, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 11
25 June 2026
VnR Handstand Walk Day 11
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 Leg Lifts 3x10
DB Waiters Walks (20#, 40 sec)
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
VnR Handstand Walk Day 11
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 Leg Lifts 3x10
DB Waiters Walks (20#, 40 sec)
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
Wednesday, June 24, 2026
CrossFit Linchpin
24 June 2026
5x10 Trunk
WOD
5 rds for time
12x DB Bench Press (35# DBs)
10x Hang Knee Raise
250m Row
Time: 17:16
RomWod
5x10 Trunk
WOD
5 rds for time
12x DB Bench Press (35# DBs)
10x Hang Knee Raise
250m Row
Time: 17:16
RomWod
Tuesday, June 23, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 10
23 June 2026
VnR Handstand Walk Day 10
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Seated DB Shoulder Press 3x14 (20# DBs, 7/arm)
Handstand Weight Shifts 3x10
5o Hollow Rocks
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
VnR Handstand Walk Day 10
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Seated DB Shoulder Press 3x14 (20# DBs, 7/arm)
Handstand Weight Shifts 3x10
5o Hollow Rocks
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
Monday, June 22, 2026
CrossFit Linchpin
22 June 2026
Warm Up: 5x10 Trunk
WOD
Part A
20 Broad Jumps for Quality (avg 6 ft)
Part B
Deadlift
4-4-4-2-2-2 reps
155, 175, 195, 215, 235, 255
Rest 2 minutes between sets
RomWod
Warm Up: 5x10 Trunk
WOD
Part A
20 Broad Jumps for Quality (avg 6 ft)
Part B
Deadlift
4-4-4-2-2-2 reps
155, 175, 195, 215, 235, 255
Rest 2 minutes between sets
RomWod
Saturday, June 20, 2026
CrossFit Linchpin
20 June 2026
5x10 Trunk
WOD
EMOM 32 minutes
3x Pause Ring Rows
Max Wall Ball Toss to Bonnie (10#)
Max Cal Row
Rest 1 minute
RomWod
5x10 Trunk
WOD
EMOM 32 minutes
3x Pause Ring Rows
Max Wall Ball Toss to Bonnie (10#)
Max Cal Row
Rest 1 minute
RomWod
Friday, June 19, 2026
VnR Handstand Walk Day 9
19 June 2026
VnR Handstand Walk Day 9
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Handstand Hold 1x 60 secs
Wall Walk with Obstacle x10
Plank Shifts 3x10
RomWod
VnR Handstand Walk Day 9
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Handstand Hold 1x 60 secs
Wall Walk with Obstacle x10
Plank Shifts 3x10
RomWod
Thursday, June 18, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 8
18 June 2026
VnR Handstand Walk Day 8
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Bottom Push Up Hold 4x 10 secs
Box Walk Arounds 4x2
10 min Handstand Walk Practice (8 attempts: kick up to wall, 2 shuffles/hand)
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
VnR Handstand Walk Day 8
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks
Bottom Push Up Hold 4x 10 secs
Box Walk Arounds 4x2
10 min Handstand Walk Practice (8 attempts: kick up to wall, 2 shuffles/hand)
Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32
RomWod
Wednesday, June 17, 2026
CrossFit Linchpin
17 June 2026
5x10 Trunk
WOD
Push Jerk 4x 3 reps: 95#
Push Press 4x 2 reps: 85#
Press 3x max reps: 65# 15,12,12
RomWod
5x10 Trunk
WOD
Push Jerk 4x 3 reps: 95#
Push Press 4x 2 reps: 85#
Press 3x max reps: 65# 15,12,12
RomWod
Tuesday, June 16, 2026
Treadmill Walk/Jog & VnR Handstand Walk Day 7
16 June 2026
VnR Handstand Walk Day 7
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 Weight Shifts 3x16
Pick Push Ups 3x10
Treadmill Walk/Jog 1.75 miles: 4.2 mph straights, 3 mph corners; 28:48
RomWod
VnR Handstand Walk Day 7
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 Weight Shifts 3x16
Pick Push Ups 3x10
Treadmill Walk/Jog 1.75 miles: 4.2 mph straights, 3 mph corners; 28:48
RomWod
Monday, June 15, 2026
CrossFit Linchpin
15 June 2026
WOD
Row: 6x 1 minute for distance. Rest 3 minutes between efforts.
278, 271, 270, 267, 259, 258
Total Time: 22:48
RomWod
WOD
Row: 6x 1 minute for distance. Rest 3 minutes between efforts.
278, 271, 270, 267, 259, 258
Total Time: 22:48
RomWod
Sunday, June 14, 2026
Friday, June 12, 2026
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
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
Thursday, June 11, 2026
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
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
Tuesday, June 9, 2026
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
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
Monday, June 8, 2026
CrossFit Linchpin
8 June 2026
WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie
Time: 15ish minutes
RomWod
WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie
Time: 15ish minutes
RomWod
Sunday, June 7, 2026
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
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
Friday, June 5, 2026
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
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
Thursday, June 4, 2026
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
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
Wednesday, June 3, 2026
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
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
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
Monday, June 1, 2026
Sunday, May 31, 2026
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
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
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
Wednesday, May 6, 2026
Friday, May 1, 2026
Wednesday, April 29, 2026
Tuesday, April 28, 2026
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
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
Monday, April 27, 2026
Sunday, April 26, 2026
Friday, April 24, 2026
Wednesday, April 22, 2026
Monday, April 20, 2026
Thursday, April 16, 2026
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
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
Tuesday, April 14, 2026
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
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
Thursday, April 2, 2026
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
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
Tuesday, March 31, 2026
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
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
Sunday, March 29, 2026
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
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
Friday, March 27, 2026
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
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
Wednesday, March 25, 2026
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
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
Tuesday, March 24, 2026
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
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
Sunday, March 22, 2026
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
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
Saturday, March 21, 2026
Hike (around yard)
21 Mar 2026
Hike (4 laps around yard)
Time: 40:10, 2.27 miles, 17:38 min/mile
RomWod
Hike (4 laps around yard)
Time: 40:10, 2.27 miles, 17:38 min/mile
RomWod
Thursday, March 19, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
AMRAP 20 minutes
300m Row
20 Jump Ropes
10 Hollow Rocks
Result = 7 rds
RomWod
Wednesday, March 18, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
for time:
1K Row
Rest 1 min
400m Suitcase Carry (35#)
Time: 9:44
RomWod
Monday, March 16, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
5 rounds for time:
7 Ring Rows
5 Clean & Jerks (95#)
Time: 11:34
RomWod
Sunday, March 15, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
AMRAP 15 minutes
3 Ring Rows
6 Push Ups
9 Air Squats
Result = 10 rds
RomWod
Saturday, March 14, 2026
Hike (around yard)
14 Mar 2026
Hike (4 laps around yard)
Time: 40:25, 2.16 miles, 18:40 min/mile
RomWod
Hike (4 laps around yard)
Time: 40:25, 2.16 miles, 18:40 min/mile
RomWod
Wednesday, March 11, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
15-12-9 reps of
Deadlifts (135#)
Box Jumps
Time: 9:12
RomWod
Monday, March 9, 2026
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
5x10 Trunk, 5x3 Dands, 5x3 Bethaks
WOD
10-9-8-7-6-5 reps of
Hang Power Cleans (75#)
Burpees
Time: 12:45
RomWod
Sunday, March 8, 2026
Hike (Chickin Lykins park)
8 Mar 2026
Hike (2 laps around park)
Time: 38:51, 2.01 miles, 19:19 min/mile
RomWod
Hike (2 laps around park)
Time: 38:51, 2.01 miles, 19:19 min/mile
RomWod
Friday, March 6, 2026
Thursday, March 5, 2026
Wednesday, March 4, 2026
Hike (around driveway)
4 Mar 2026
Hike (5 laps around driveway)
Time: 34:17, 1.97 miles, 17:25 min/mile
RomWod
Hike (5 laps around driveway)
Time: 34:17, 1.97 miles, 17:25 min/mile
RomWod
Monday, March 2, 2026
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
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
Saturday, February 28, 2026
Hike (around yard)
28 Feb 2026
Hike (4 laps around yard)
Time: 44:43, 2.23 miles, 20:00 min/mile
RomWod
Hike (4 laps around yard)
Time: 44:43, 2.23 miles, 20:00 min/mile
RomWod
Friday, February 27, 2026
Thursday, February 26, 2026
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
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
Tuesday, February 24, 2026
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
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, February 21, 2026
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
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
Wednesday, February 18, 2026
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
RomWod
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
RomWod
Monday, February 16, 2026
8 Count Bodybuilders
16 Feb 2026
WOD
AMRAP 20 minutes :
1x 8 Count Bodybuilder
25 Paces
Result: 55 reps
RomWod
WOD
AMRAP 20 minutes :
1x 8 Count Bodybuilder
25 Paces
Result: 55 reps
RomWod
Sunday, February 15, 2026
KB Snatches
15 Feb 2026
Warm Up: 5x10 Trunk, USMC Daily Seven
WOD
EMOM 20 minutes
2 KB Snatches / hand (40#)
RomWod
Warm Up: 5x10 Trunk, USMC Daily Seven
WOD
EMOM 20 minutes
2 KB Snatches / hand (40#)
RomWod
Saturday, February 14, 2026
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
Time: 18:15
RomWod
Friday, February 13, 2026
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
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
Wednesday, February 11, 2026
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
1 round of 10 reps each
WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie
Time: 20:17
RomWod
Tuesday, February 10, 2026
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
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
Saturday, February 7, 2026
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
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
Friday, February 6, 2026
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
5x10 Trunk
WOD
100 reps for time:
1x Squat Thrust & Jumping Jack
25 Paces
Time: 31:16
RomWod
Thursday, February 5, 2026
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
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
Wednesday, January 28, 2026
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
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
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