Linchpin Brutally Elegant Workouts
Hit the workouts with intensity. Embrace variance. Don't avoid workouts you don't like. Eat clean. Rest when you need to. The results are inevitable.
Sherwood
Designed by CrossFit OG, Pat Sherwood

About Me

The most impactful experiences of my life were the 7 years I spent as a Navy SEAL and the 10+ years I have been working for CrossFit Head Quarters. These two worlds collide every day when I design workouts. My passion is providing people with the ability to excel at the challenges we face in the real world.

Who Is Linchpin For?

Our community ranges from soccer moms to Special Operations personnel, and everyone in between. The workouts are tough, but everything can be scaled/modified to meet your current level

The Programming Philosophy

The daily design and workout selection is crafted to get you as fit as possible in an hour or less a day. I have never cared if a workout seemed creative or flashy. I only care about creating programming that is effective and produces results.

Your Whiteboard

A bird’s-eye view of your fitness and programming. Quickly log daily fitness attributes and find out what you need to get done today. See previous results and milestones so you know how to attack your WODs.

Programming Details

The weights will vary from light to moderate to heavy. We will have single modality days, couplets, triplets, all the way to chippers. Repetitions will be as low as singles on dedicated heavy days to over one hundred on high volume days. Time domains will be from the very short to the very long. We will do classic benchmarks and I will create new workouts. We will use common equipment as well as odd objects, sandbags, weight vests, yokes, drag sleds, and much more.

Fitness Level

A gauge for your overall Fitness and Progress. This is a single number that captures how your performance stacks up to the rest of the community.

Beyond The Whiteboard

Record your result for every CrossFit Linchpin workout on BTWB! Compare your scores to the rest of the Linchpin community, show some love to others also giving it there all, and track your overall fitness progress.

Instant Analysis

Receive instant analysis for each workout result. View personal records, gym/world rankings, work/power output, and more. You'll also receive Workout Levels (1-99) that will tell you how good your result actually is. How decent is a 4:22 Fran? Where does a 322 lb Deadlift rank? Which is better? Workout Levels will tell you. Instantly.

Movement Analysis

Easily find your 1, 3, 5 or 10 rep max for lifts or analysis on other movements. Find out which movements are strengths and weaknesses.

Athlete Plans

Gym Plans

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