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