I did Murph earlier last week since today is officially Graham’s birthday. I wanted to make sure I got it in. So, today, I did a workout from last week from CrossFit Linchpin.

3 rounds of:

  • 9 Strict Pull-ups
  • 22 Dumbbell Deadlifts, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Right, 50 lbs
  • 9 Single Arm Dumbbell Power Snatches Left, 50 lbs
  • 9 Dumbbell Squats, 50 lbs

Time: 10:31

Finished with 4×12 Dumbbell Bent Over Row at 50#.


Started off with 30 muscle-ups for time after I watched a colleague of mine and wanted to try his strategy.

Last time, I opened for sets of 5 on the minute. This time, I tried 3 reps every 30 seconds. I made it through 21 at maybe 3:15, right on pace. I ended up resting until 3:45 though and continued every 30 seconds. At 4:45, I went for my last set of 3 and missed my very last rep. 😔 Hopes back up and finished at 5:22 for a :58 second PR!

Then, I did the workout of the day:

3-6-8-10-12-10-8-6 reps for time of:

  • T2B
  • Alt DB Snatch (50#)

10 Cal Assault Bike after each full round.

Time: 14:43. Took a relatively leisurely pace because the AB felt tough! Only broke the set of 12 T2B (7/5).


Headed out into the backyard to tackle 17.1, which I haven’t done since it was originally part of the Open. Quinn was all set with his water table, and I cranked on.

For time:

  • 10 DB Snatches (50#)
  • 15 Burpee Box Jump Overs (24″)
  • 20 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 30 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 40 DB Snatches
  • 15 Burpee Box Jump Overs (24″)
  • 50 DB Snatches
  • 15 Burpee Box Jump Overs (24″)

I went unbroken through the DB snatches through the round of 30. I broke the round of 40 up into 25/15. For the round of 50, I broke 20/15/15. I finished in 17:49, which is 1:50 faster than the last/first time I did this one! Gotta be happy with that. If I remember correctly from last time, my back is going to be tore up tomorrow morning!



12 min EMOM:

  • Min 1 – 10 DB Floor Press (50#)
  • Min 2 – 10 Diamond Push-ups
  • Min 3 – :30 Wall Walk Hold/ HS Hold

I couldn’t finish all of the handstand holds! Only made it :20 on the last round.


6 min AMRAP:

  • Max DB Bench Press (or Floor Press)

*Each break complete 7 Burpees.

2:00 Rest.

6 min AMRAP:

  • 100m Run
  • 10 Alt DB Snatch

For the first AMRAP, I hit 30 total presses across 4 sets. Holy wow my shoulders were burning! For the second AMRAP, I did 5+50m of running.


Dropped into the 5AM class to get the workout out of the way because I have a vet appointment with Tucker this afternoon. My back is pretty tight from all of those deadlifts yesterday. Thankfully, today’s DB snatches were from the hang, not from the ground.

3 rounds for time:

  • 35 Cal Assault Bike
  • 40 Alt DB Hang Snatch (50#)

*Rest 2 minutes between each round.

I knew the 35 cal on the bike was going to be the tough part of this workout for me. I tried to keep the watts between 400-500 the entire time, but the last round, I definitely slipped into the 300s. For the first round, the bike took me 1:45 or so. In the last round, it was 2:30. DB snatches were 26/14 each round switching midair.

My times for each round were 4:19, 4:46, 5:11.