September 14, 2019

With a partner, complete 3 of the following workouts as fast as possible.

1) Partner Fran (42-30-18 Thrusters + Pull Ups) Split Reps Evenly
2) Partner 3,000 Meter Row
3) Partner 1 Mile Med Ball Run 20/14
4) Partner Diane (42-30-18 Deadlifts + Handstand Push Ups) Split Reps Evenly
5) Partner GI Jane (100 Burpee Pull Ups) Split Reps Evenly
6) Partner Elizabeth (42-30-18 Cleans + Ring Dips) Split Reps Evenly

Today’s partner workout features 6 different choices and the goal here is for you and your partner to choose 3 and complete them as fast as possible. All reps will be split evenly but can be broken down any way you agree upon. Courtesy of CrossFit Recursive. Compare to 9/15/2018

September 11, 2019


Back Squat

5x5 at 78%

After warm up, perform three sets of five reps at 78% of your 1RM. Perform 10 weighted reverse lunges after each set.


Michael Del Valle Jr

5 rounds for time of:
5 Squat cleans 155/105
10 Box jumps 24/20
50 Double unders

This Firefighter Hero WOD is dedicated to Michael "Manny" Del Valle Jr., FDNY, Engine 5, who was killed on September 11, 2001. Manny climbed the stairs of the burning North Tower at the World Trade Center. He hasn't been seen since. Compare to 9/11/2018

September 9, 2019


Shoulder Press

5x5 at 78%

Add 5# to current 1RM and use 78% of that number. Perform 10 chin ups after each set.


"Linchpin Test 12"
For Time
400 meter Run
15 Clean-and-Jerks (135/95 lb)
3 Rope Climbs (15 ft)
400 meter Run
12 Clean-and-Jerks (135/95 lb)
2 Rope Climbs
400 meter run
9 Clean-and-Jerks (135/95 lb)
1 Rope Climb

Fitness use 95/65 and 5 knees to elbows per rope climb.

Rest Day

Upcoming workouts


If you are trying to get some rope climb reps in for the challenge this month then this workout will help! This workout comes courtesy of CrossFit Linchpin and is one of their “tests”. Its a chipper style workout with clean and jerks, running and rope climbs. Before that we have the shoulder press as our strength piece.


We get to do interval style training today with five rounds and each round is five minutes long with no rest in between. The movements include strict pull ups, rowing and deadlifts. The score for this one will be weight which increases each round.


This workout will be a hero WOD in honor of firefighter Michael "Manny" Del Valle Jr. who was killed on September 11th 2001. The workout is a five round triplet with squat cleans, box jumps and double unders. We also performed this workout last year and has a time domain of about 15 minutes. Before the workout plan for back squats at 78% plus 10 pounds.


Today we start off with the bench press by performing three sets of five reps at an increased weight. The workout itself is a 15 minute AMRAP and has a heavy emphasis on grip. Each round starts with a a calorie row before moving on to a farmers carry and power cleans with a dumbbell in each hand. Weights will be 50 pounds for the guys and 35 for the ladies.


Ending the week will be an all body weight chipper with a time domain in the 25-30 minute range. Plan for four movements such as the burpee, air squat, sit up and push up. This will be a very high volume workout so stay away from the GHD and stick with the ab-mat.

-Coach Shane

Free Day Partner Workout

Sources of Strength

With a partner complete the following workout together:
6 rounds for time
200 meter run
9 air squats
10 sit-ups
13 box step ups

Purpose of workout:

6 (the amount of hours per 6 years that professionals are required to get training on suicide prevention)

9/10 Is world Suicide prevention day.

13 -Every 13 minutes someone dies by suicide.

What are your sources of strength? We promise it's not just your 1RM backsquat.

This month for our free community day we are inviting people from around Walla Walla to come and participate in a workout with the purpose to build hope, help, and strength.

September is suicide prevention month and our hope is to focus on promoting increasing connectedness with people which is found to be one of many protective factors for preventing losses to suicide.

September 5, 2019

Performance & Fitness

Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)