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