Workout of the Day

January 31, 2023

For time:
5 x 50m Run

3 x 400m Run

1 x 800m Run

*Rest as needed
*Compare to 08.02.2022
Listen to Linchpin Conversations #140 regarding Rest Periods

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.
Click the link below to view their gear…
https://www.roguefitness.com/crossfit-equipment/?a_aid=6058ee46d92c1

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Monday Monster Mash

January 29, 2023

10 Rounds for time of:
3 Squat Cleans, 185/135
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
5 Push Jerks, 155/105

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups

*Rest 5 minutes between workouts.

Or, for a Dumbbell version...

10 Rounds for time of:
6 DB Squat Cleans, 50's/35's
3 Ring Muscle-ups

Amrap 15 minutes of:
15/10 Calories, Air Bike
50 Single-unders
8 DB Push Jerks, 50's/35's

For time:
400m run
30 Knees-to-elbows
400m run
30 Toes-t-bar
400m run
30 V-ups

*Rest 5 minutes between workouts.

*Want a 30-day free trial of the Linchpin Private Track? Get full access to warm-ups, scaled options, accessory work, goal times, dumbbell workouts, At-Home workouts, lifting programs, daily videos, stretching and much more. Click on “Private Track" and you will be guided through the process. Enjoy!

If you need equipment, we highly recommend Rogue Fitness.