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

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