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

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Hike (around yard)

28 Feb 2026

Hike (around yard)

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

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Set up Gym area

27 Feb 2026

2 hours - Cleaned out gym area and installed mats

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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

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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

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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

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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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