CrossFit Linchpin

3 June 2025

5x10 Trunk
Deadlift 5x 45, 3x 95, 2x 115, 1x 135

WOD
Deadlifts
1x 155, 185, 205, 225
8x 185, 175, 165, 155

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 1

2 June 2026

VnR Handstand Walk Day 1
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Box Walk Outs 3x5
Plank Shifts 3x16

Various tumbling

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 29:48

RomWod

CrossFit Linchpin

1 June 2026

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

Time: 14:34

RomWod

CrossFit Linchpin

31 May 2025

5x10 Trunk

WOD
5x (1 Power Clean + 1 Front Squat + 1 Press) 55#
5x (1 Power Clean + 1 Front Squat + 1 Press) 65#
5x (1 Power Clean + 1 Front Squat + 1 Press) 70#
5x (1 Power Clean + 1 Front Squat + 1 Press) 75#
5x (1 Power Clean + 1 Front Squat + 1 Press) 80#

RomWod

Treadmill Walk/Jog & KB Clean & Press Ladder

28 May 2026

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 30:00

Warm Up: Single Arm Baseball Bat Swings and Mace Swings
KB Clean & Press Ladder (30#)
5 x (1-2-3)

RomWod

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