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

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

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

Row

18 Jan 2026

WOD
Partner Row w/Bonnie
10 rds
250m Mark/200m Bonnie

Time: 21:17

RomWod

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

KB Snatch

16 Jan 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (40#)

RomWod