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
Friday, June 12, 2026
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
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