CrossFit Linchpin

27 May 2025

5x10 Trunk

WOD
AMRAP 15 minutes
Row 1 minute
30 Jump Rope
20 Sit Ups
15 Push Press (45#)

Result = 4 rds + 30 sec Row

RomWod

Treadmill Walk/Jog & KB Clean & Press Ladder

26 May 2026

Treadmill Walk/Jog 1.5 miles: 4 mph straights, 3 mph corners; 26:23

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4-5)

RomWod

CrossFit Linchpin

25 May 2025

5x10 Trunk

WOD
12-10-8-6 reps of
Deadlifts (95#)
Box Jumps

Time: 8:58

RomWod

Bike Erg

24 May 2026

Bike 10K Bike Erg 27:18, 2:43.6/1000m

RomWod

Treadmill Walk & KB Clean & Press Ladder & KB Snatch

22 May 2026

Treadmill Walk 30 minutes, 3 mph, 1.5 miles

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

KB Clean & Press Ladder & KB Snatch

20 May 2026

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (25#)
5 x (1-2-3-4)

Warm Up: 5x10 Trunk, Light KB Snatches
WOD
EMOM 20 minutes
2x KB Snatch / hand (44#)

RomWod

Sandbag Carry

19 May 2026

In Basement
5 rds of:
Lap 1 no weight, Walk length of basement and back + 2 Squats
Lap 2 60# sandbag, Walk length of basement and back + 2 Squats
Lap 3 50# sandbag, Walk length of basement and back+ 2 Squats
Lap 4 40# sandbag, Walk length of basement and back + 2 Squats
Lap 5 20# sandbag, Walk length of basement and back + 2 Squats
repeat

Time: 25:00

RomWod