Isometric Holds and KB Swings & Push Ups

18 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Isometric Holds and KB Swings & Push Ups

15 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Isometric Holds and KB Swings & Push Ups

13 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

Isometric Holds & Sandbag Carry

12 Aug 2026

Isometric Holds
Push, Pull, Squat, Lunge 3x 20 sec

In Basement
6 rds of:
Lap 1 60# sandbag, Walk length of basement and back
Lap 2 50# sandbag, Walk length of basement and back
Lap 3 40# sandbag, Walk length of basement and back
Lap 4 20# sandbag, Walk length of basement and back
repeat

Time: 19:30

RomWod

KB Swings & Push Ups

11 Aug 2026

5x10 Trunk

WOD
EMOM 20 minutes
Odd: 5 KB Swings (2-hand, 53#, Russian)
Even: 5 Push Ups

RomWod

CrossFit Linchpin

8 Aug 2026

5x10 Trunk

WOD
10 Ring Rows
10 Sit Ups
20 Jump Rope
10 Ring Rows
20 Sit Ups
40 Jump Rope
10 Ring Rows
30 Sit Ups
60 Jump Rope
10 Ring Rows
40 Sit Ups
80 Jump Rope
10 Ring Rows
50 Sit Ups
100 Jump Rope

Time: 14:10

RomWod

CrossFit Linchpin

7 Aug 2026

5x10 Trunk
5x1 Thruster 45#

WOD
Thruster 5-5-5, 3-3-3, 1-1-1
65, 65, 65, 75, 75, 75, 95, 95, 95

RomWod