CrossFit Linchpin

6 Jan 2026

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

WOD
3 rds For Time
12x Cal Row
12x Burpees

Time: 8:31

RomWod

CrossFit Linchpin

4 Jan 2026

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

WOD
For Quality
35x Hanging Knee Raises
35x Hollow Rocks
35x Sit Ups
35x Ring Rows

Time: 14:28

RomWod

KB Swings & Push Ups

24 Dec 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 6 KB Swings (2-hand, 53#, Russian)
Even: 6 Push Ups

RomWod

KB Swings & Push Ups

22 Dec 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 6 KB Swings (2-hand, 53#, Russian)
Even: 6 Push Ups

RomWod

KB Swings & Push Ups

18 Dec 2025

Warm Up: 5x10 Trunk

WOD
EMOM 20 minutes
Odd: 6 KB Swings (2-hand, 53#, Russian)
Even: 6 Push Ups

RomWod

KB Snatch

16 Dec 2025

5x10 Trunk

WOD
EMOM 20 minutes
2x KB Snatch /hand /min (40#)

RomWod

KB Swings & Push Ups

14 Dec 2025

First WOD after moving to Kentucky

Warm Up: 5x10 Trunk

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

RomWod