CrossFit Linchpin

30 June 2026

5x10 Trunk

WOD
For time
10,...,1 Power Cleans & Ring Dips (75#)

Time: 10:14

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 12

29 June 2026

VnR Handstand Walk Day 12
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

45 Degree Handstand Hold 1x 25 secs
Pike Handstand Pushups 3x10
Straight Leg Bear Crawls 3x30 ft
V-ups 3x12
Handstand Walk Practice 10 minutes

Treadmill Walk/Jog 2 miles: 4.3 mph straights (mile 1), 4.4 mph straights (mile 2), 3 mph corners; 32:32

RomWod

Sandbag Carry

26 June 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: 23:22

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 11

25 June 2026

VnR Handstand Walk Day 11
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 Leg Lifts 3x10
DB Waiters Walks (20#, 40 sec)

Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32

RomWod

CrossFit Linchpin

24 June 2026

5x10 Trunk

WOD
5 rds for time
12x DB Bench Press (35# DBs)
10x Hang Knee Raise
250m Row

Time: 17:16

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 10

23 June 2026

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

Seated DB Shoulder Press 3x14 (20# DBs, 7/arm)
Handstand Weight Shifts 3x10
5o Hollow Rocks

Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32

RomWod

CrossFit Linchpin

22 June 2026

Warm Up: 5x10 Trunk

WOD
Part A
20 Broad Jumps for Quality (avg 6 ft)

Part B
Deadlift
4-4-4-2-2-2 reps
155, 175, 195, 215, 235, 255

Rest 2 minutes between sets

RomWod

CrossFit Linchpin

20 June 2026

5x10 Trunk

WOD
EMOM 32 minutes
3x Pause Ring Rows
Max Wall Ball Toss to Bonnie (10#)
Max Cal Row
Rest 1 minute

RomWod

VnR Handstand Walk Day 9

19 June 2026

VnR Handstand Walk Day 9
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Wall Walk with Obstacle x10
Plank Shifts 3x10

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 8

18 June 2026

VnR Handstand Walk Day 8
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 4x 10 secs
Box Walk Arounds 4x2
10 min Handstand Walk Practice (8 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 2 miles: 4.3 mph straights, 3 mph corners; 32:32

RomWod

CrossFit Linchpin

17 June 2026

5x10 Trunk

WOD
Push Jerk 4x 3 reps: 95#
Push Press 4x 2 reps: 85#
Press 3x max reps: 65# 15,12,12

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 7

16 June 2026

VnR Handstand Walk Day 7
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 Weight Shifts 3x16
Pick Push Ups 3x10

Treadmill Walk/Jog 1.75 miles: 4.2 mph straights, 3 mph corners; 28:48

RomWod

CrossFit Linchpin

15 June 2026

WOD
Row: 6x 1 minute for distance. Rest 3 minutes between efforts.
278, 271, 270, 267, 259, 258

Total Time: 22:48

RomWod

CrossFit Linchpin

14 June 2026

5x10 Trunk

WOD
EMOM 20 minutes
1x Power Clean (135#)

RomWod

VnR Handstand Walk Day 6

12 June 2026

VnR Handstand Walk Day 6
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Bottom Push Up Hold 3x 10 secs
DB Waiters Walks (20#, 40 sec)
3x12 V-Ups
3x30 ft Straight Leg Bear Crawl

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 5

11 June 2026

VnR Handstand Walk Day 5
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Walk Walks EMOM 4 minutes (1/min)
15 Handstand Kick Ups

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:15

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 4

9 June 2026

VnR Handstand Walk Day 4
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 3x20, 2x10, 2x5)
Seated Shoulder Press (15# DBs) 3x10
Box Walk Outs + 2 Shoulder Taps 3x5
10 min Handstand Walk Practice (6 attempts: kick up to wall, 2 shuffles/hand)

Treadmill Walk/Jog 1.75 miles: 4.1 mph straights, 3 mph corners; 29:42

RomWod

CrossFit Linchpin

8 June 2026

WOD
Partner Row w/Bonnie
10 rds
12 Cal Mark/9 Cal Bonnie

Time: 15ish minutes

RomWod

VnR Handstand Walk Day 3

7 June 2026

VnR Handstand Walk Day 3
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Handstand Hold 1x 60 secs
Seal Walk Forward/Backward 2x 15ft
Box Walk Arounds 3x2

Various tumbling

RomWod

CrossFit Linchpin

5 June 2025

5x10 Trunk

WOD
Bike Erg 4 minutes
40 Ring Rows
Bike Erg 4 minutes
40 Step Ups
Bike Erg 4 minutes
40 Push Press (25# DBs)
Bike Erg 4 minutes

RomWod

Treadmill Walk/Jog & VnR Handstand Walk Day 2

4 June 2026

VnR Handstand Walk Day 2
Warm-up
10 PVC Pass Throughs
10 Inchworms
10 Scap Push-ups
10 Plank Shoulder Taps
10 Hollow Rocks

Hollow Hold 1x 90 secs (Sec = 2x20, 5x10)
Box Weight Shifts 3x12
Wall Kick Ups 5x3
Straigth Leg Bear Crawls 3x30 ft

Various tumbling

Treadmill Walk/Jog 1.75 miles: 4 mph straights, 3 mph corners; 29:33

RomWod

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