CrossFit Linchpin

31 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
3 rds
10 Push Press (35# KBs)
15 Box Jumps (20")
1K Row

Time: 24:34

RomWod

CrossFit Linchpin

29 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
30 Deadlifts (135#)
20 Front Squats (65#)
10 Hang Power Snatches (55#)

Time: 12:45

RomWod

CrossFit Linchpin

27 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
4 rds
AMRAP 3 minutes
5 Burpees
3 Ring Rows
Rest 1 minute between rds

Result = 3 rds of the couplet each rd

RomWod

CrossFit Linchpin

25 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
5 sets of 3 reps of Power Clean & Jerks
Rest 2 minutes between sets
95,105,115,120,125

RomWod

CrossFit Linchpin

24 Mar 2026

5x10 Trunk
5x4 Spiderman Push Ups
5x3 Squat & Reach
5x1 Chin Ups

WOD
4 rds
Row 2 minutes
Rest 4 minutes between sets
468,469,472,489 meters

RomWod

CrossFit Linchpin

22 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
8 sets of 2 reps of Deadlift
Rest 2 minutes between sets
135,145,155,165,175,185,195,205

RomWod

Hike (around yard)

21 Mar 2026

Hike (4 laps around yard)

Time: 40:10, 2.27 miles, 17:38 min/mile

RomWod

CrossFit Linchpin

19 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
AMRAP 20 minutes
300m Row
20 Jump Ropes
10 Hollow Rocks

Result = 7 rds

RomWod

CrossFit Linchpin

18 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
for time:
1K Row
Rest 1 min
400m Suitcase Carry (35#)

Time: 9:44

RomWod

CrossFit Linchpin

16 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
5 rounds for time:
7 Ring Rows
5 Clean & Jerks (95#)

Time: 11:34

RomWod

CrossFit Linchpin

15 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
AMRAP 15 minutes
3 Ring Rows
6 Push Ups
9 Air Squats

Result = 10 rds

RomWod

Hike (around yard)

14 Mar 2026

Hike (4 laps around yard)

Time: 40:25, 2.16 miles, 18:40 min/mile

RomWod

CrossFit Linchpin

11 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
15-12-9 reps of
Deadlifts (135#)
Box Jumps

Time: 9:12

RomWod

CrossFit Linchpin

9 Mar 2026

5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
10-9-8-7-6-5 reps of
Hang Power Cleans (75#)
Burpees

Time: 12:45

RomWod

Hike (Chickin Lykins park)

8 Mar 2026

Hike (2 laps around park)

Time: 38:51, 2.01 miles, 19:19 min/mile

RomWod

Hike (around yard)

6 Mar 2026

Hike (4 laps around yard)

Time: 39:18, 2.15 miles, 18:17 min/mile

RomWod

Row

5 Mar 2026

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

Time: 20:54

RomWod

Hike (around driveway)

4 Mar 2026

Hike (5 laps around driveway)

Time: 34:17, 1.97 miles, 17:25 min/mile

RomWod

KB Swings & Push Ups

2 Mar 2026

Warm Up: 5x10 Trunk, 5x3 Dands, 5x3 Bethaks

WOD
EMOM 20 minutes
Odd: 10 KB Swings (2-hand, 53#, Russian)
Even: 7 Push Ups

RomWod