2025-04-14 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
4 spiderman
10 medball bootstrap
10 banded OH Press
}

MAIN

A. 3x3 Front Squat, moderate heavy
warm: 5x75, 4x95, 3x115
main: 3x3 @ 135#

B. (Superset w A) 3x7 Seated DBOHPress 2x30# 

C. 4 rounds for time
{
21 KB Goblet Squat 35# (Rx was 53#)
12 burpee bar jump
9 DB PushPress 2x25# (Rx was 2x50#)
}
9:50 (scaled)

2025-04-13 B-Day MU's

 //birthday was Friday, but waited till Sunday to see if I was up for resuming my MU B-day challenge.

WARM
500m row
2x3 strict pullups
1 MU
stretching

MAIN

A. 56 MU for time.
{
30 for time: 12:30
remaining 26: 16:05
}
time: 28:35

Didn't do it in 2024, and above time is faster than 2023 (when I injured my shoulder). In 2022 I did 53MU in 21:56, so I'm not quite at that speed yet, but getting there. (on that one, the split time was 10:55, so I'm definitely close for that first half).

2025-04-12 WoD

WARM
200m run
1000m row
2x200m row
inchworms
spidermans
10 KBS 35#

MAIN

A. 20 min AMRAP. Partner workout. Alternate rounds of 500m row, with other partner doing as many rounds of P2 as possible. resume where left off at the hand-off
{
P1.
500m row
(I did 5 rounds, partner did 4. 9 total)

P2
{
10 pushup
15 abmat situp
20 KBS 53#
}
13 rounds + 25 reps (I think I did 6 rounds, partner did 7+25)
}

I added:
pullup work, a few ring dips, 1 ringMU. Getting ready for sunday!

2025-04-11 WoD

WARM
200m run
2x
{
1 min row
10 ring row
10 air squat (banded)
2 inchworm
2 spiderman
}

MAIN

A. 4-5 rounds for quality
{
3 PowerClean
2 Front Squat
3 strict pullups (weighted)
}
BB weight: 95, 95, 115, 135, 155
PU weight: 0, 20, 25, 30 (just did 4 sets)

B. For time, 24 min cap
{
4 block run
40 wallball 20#
3 block run
30 pullup
2 block run
20 PowerClean 135# (Rx was 155)
1 block run
10 FrontSquat 135# (Rx was 155)
}
time: 18:39

2025-04-10 WoD

WARM
200m run
2 rounds
{
1 min row
20 SU
20s bar hang
2 inchworm
5/side DB Press 1x25#
}

MAIN

A. Work to a heavy OH Press
5x45, 5x65, 4x75, 3x85, 2x95, 1x100, 1x105(failed), 1x102#

B. (Superset w A) DU practice
5x20

C. 22 min AMRAP
{
3 HSPU (Rx was 2 wallwalk, Rx+ 5 HSPU)
12 DBSnatch 35# (Rx was 40#)
36 DU
* every 3 rounds - 1 block 35# KB Carry (r1: Overhead, r2: front rack)
}
8 rounds + 15 reps
}

2025-04-09 WoD

WARM
2 min row
std warmup

MAIN

A. BackSquat: 5x3 @70-80%, 3x2 @ 75-85%, 1x1 @ 85-95%
warm: 5x45, 5x95, 5x135
main: 5x3 @ 175, 2x3 @ 205, 1x1 @ 225 (using max of ~255 for the math)

B. 14 min AMRAP
{
1 block run
7 strict chinups
10 back squat 135#
}
5 rounds + 1 run

C. 50 rep bicep curl with 45# bar
12+11+10+9+8

2025-04-08 WoD

WARM
400m run
std warmup

MAIN

A. Work to a 1RM Benchpress
5x45, 5x95, 5x115, 4x135, 2x155, 1x175, 1x185, 1x195 (failed)
(185 tied my PR but felt easier)

B. (Superset w A) - work to a moderate-heavy 3-rep deadlift
5x95, 5x135, 4x185, 3x225, 3x245, 3x265

C. 16 min emom:
{
min 1: 8 box jump 24"
min 2: 5 deadlift 225#
min 3: ME pushups
min 4: rest
}
pushups: 60, 57, 55, 52

2025-05-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworms
3 AirSquats
3 JumpSquats
30s bar hang
banded lat pulldowns
}

Clean & Jerk drills

MAIN

A. Build to a moderate heavy complex
{
3 HangPowerClean
2 PushJerk
}
75, 95, 115, 135, 155, 160 (1 HPC+1 Jerk on this last set)

B. (Superset w A) 5 rounds
5 strict hanging leg raise

C. 3 rounds, each a 5 min AMRAP, ~2min rest b/t
{
2 min ME row for cals
remaining 3 min: 2,4,6,8...
{
HangPowerClean+PushJerk 95#
T2B
}
}
R1: 32+37 = 69
R2: 29+31 = 60
R3: 31+26 = 57
total: 186

2025-04-06 WoD

WARM
250m row
std warmup
clean drills

MAIN

A. work to a moderate heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 1x165

B. Pullup/Muscle-up work
3 pullup
3 pullup
1 MU
1 MU
2 MU (consecutive)
3 MU (consecutive)

2025-04-05 WoD

 WARM
2 min row
deadlift drills
banded good mornings
2x5 wallball

MAIN

A. 5x3 deadlift (moderate heavy, building)
warm: 5x45, 4x95, 3x135
main: 3x185, 3x205, 3x225, 3x245, 3x265

B. (superset w A) 5x
{
5 wallball
20 DU
}

C. 10min ME wallball. Each break do one of the things on the list (I did one of each and a second set of DU)
{
10 cal row
1 block run
20 DU
10 burpees
}
102 wallballs (22, 20, 18, 19, 19, 4)

D. Partner Wod. 24 min amrap. You go, I go, partner rests while other is working
{
5 box jump 24"
10 air squat
5 deadlift 185#
* at 0, 8, 16 min, 3 block run
}
Finished 9 rounds, but I want ~20s over to finish the last round of deadlifts

2025-04-04 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
4 spiderman
10 lunges
20s hollow hold
10 scap pulls
}

MAIN

A. For time
{
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
1 mile run
25 T2B
20 FrontSquat 95#
}
25:40

2025-04-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
5 shoulder swimmer
10 good mornings (w band)
10 oh press (w band)
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 wall walk
6 box stepup - increasing weight: 2x20, 2x25, 2x30, 2x35
30s jump rope
20s hollow hold
}

B. 10 rounds for time
{
1 Wall walk
6 box step up 2x40", 20" (Rx was 24")
30 DU
}
10 rounds: 15:40

2025-04-02 WoD

WARM
400m run
2 rounds
{
1 min row
10 banded good mornings
10 banded raises
10 bootstraps
2 inchworms
5 tempo pushups
}

MAIN

A. 4-5 rounds, not for time
{
3 HangPowerClean, building weight, with 3s pause at hang and at receiving position
1 min row at >30 strokes/min
}
75, 95, 115, 135, 155

B. 20 min emom (5 rounds)
{
Min 1: 3 HangPowerClean 135, 145, 145, 155, 155 (Rx was 165)
Min 2: 15 pushup (all unbroken)
Min 3: 16 cal row within a min
Min 4: rest
}

2025-04-01 WoD

WARM
400m run
2x
{
1min row
2 spidermans
20 lateral jumps
10 each A's, T's, Y's
10s/side Bulgarian Split Squat hold (bodyweight)
5 wallball 20#
}

MAIN

A. 4 rounds, not for time
{
7/side Bulgarian Split Squat 1x35# DB
3 strict pullups, high as possible (C2B but mid-sternum)
3 seated box jump (about half of them, 1 foot landing)
}

B. 12 min AMRAP
{
12 C2B Pullups (2 rounds of 12, 3 rounds of 6C2B+6PU)
12 wallball 20#
12 box jump over 24"
}
4 rounds + 12 pullup + 2 wallball

2025-03-31 WoD

WARM
400m run
2 rounds
{
2 inchworm
10 cossack squat
10 banded high pull
10 banded good mornings
1 min row
}
Sumo deadlift drills
Pike HSPU drills

MAIN

A. 4x4 Sumo Deadlift
warm: 75, 95, 135, 
main: 185, 205, 225, 225

B. (Superset w A) 
8,7,6,6 Pike HSPU

C. 5 rounds for time
{
10 SDHP 95#
7 bar facing burpees
}
6:40

2025-03-30 WoD

WARM
std warmup
clean drills
bar hang
scap pullups
500m row

MAIN

A. Work to a heavy CJ
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) HSHold practice
6x10-15s

C. (Superset w A) Pullup/MU Practice
3 strict pullups
2 strict ring pullups
2 strict ring pullups (C2B)
1 kipping MU
2 kipping MU (strung together)
3 kipping MU (strung together)

D. 5 rounds, quick, but not for time
{
3 PowerClean + PushJerk CJ 135#
2 strict HSPU
1 kipping MU
}

2025-03-29 WoD

 //short run but more than I've done for a while.

A. Run 3.2km; 14:14; 4:28/pace

2025-03-27 WoD

WARM
2x
{
1 min Airdyne
2 inchworm
1 sled push
10 banded good mornings
10 banded OHPress
10s bar hang
}

MAIN

A. 5 rounds, not for time
{
3-5 benchpress (increasing)
}
5x45, 5x95, 3x135, 3x155, 2x175, 1x185

B. (superset w A)
45s ME DU's
60, 55, 52

C. 4 rounds for quality
{
rds 1,3: down-n-back sled push w 45#
rds 2,4: 15 cal Airdyne
3 strict HSPU (Rx was 5)
10 DB Snatch, alternating. 35, 40, 45, 50#
}

2025-03-26 WoD

WARM

2x
{
1 min row
10 goblet squat 26#
10 goblet lunge 26#
}

MAIN

A. 4 rounds, not for time
{
1 min wallsit
1 down-n-back DB lunge 2x35# suitcase hold
}

B. 3 rounds, each for time
{
500m row
20 goblet lunge 35#
10 Burpee Bar Jump
}
times: 3:27; 3:29; 3:29

C. 2 rounds, not for time (Rx was 3 rounds, but I had to leave for an appt)
{
1 length down-n-back march, 1 db front rack, 1 db oh. 2x35#
30 sec plank
}

2025-03-25 WoD

WARM

2x
{
1 min row
10 cossack squat
10 AYT's
2 inchworms
4 spidermans
4x10s bar hang, mixing grip
}

MAIN

A. 3 rounds, not for time
{
3 strict pullups, into
3 kipping pullups
8 seated DBPress (Z-press - seated straight-legged on the floor)
}

B. For time, 24 min cap
{
5,4,3,2,1 block run
8 DBThruster (left arm) - 35# (Rx was 40#)
10 pullup (first three sets unbroken, last two were 7+3)
8 DBThruster (right arm) - 35# (Rx was 40#)
}
time: 20:49

2025-03-24 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 KBS 35#
10+10 KB Gorilla row 35#
10 KB Deadlift 35#
10 banded flys
}

MAIN

A. 5x5 Deadlift at constant weight
warm: 5x95, 5x135, 3x185
main: 5x185, 4x5x205

B. (Superset w A) DB Bench
5x15 reps DB Bench 2x30#

C. 13 min AMRAP
{
2 block run
27 KBS 35# (rx was 53#)
9 RingDip (Rx+. Rx was 12 pushup)
}
3 rounds + 1 run

2025-03-23 WoD

WARM
500m row
clean drills
kip swings

MAIN

A. Work to a moderate heavy CJ (PC+PJ)
{
4x75, 3x95, 3x115, 3x135, 2x155
}

B. Pullup work (superset w A)
2x3 strict pullups
3x1 kipping MU

C. 30 MU For time
time: 14:50 (not great time, but most I've done in 2 years!)

2025-03-22 WoD

WARM
std warmup
500m row
1 block run

MAIN

A. Partner WOD, you-go-I-go. 22min AMRAP
{
3 block run buy-in
R1: 
{
8 Pushup
9 PowerClean 95#
10 BBLunge 95# (front rack)
}
R2: 
1 block run
}
4 rounds + 17 reps (for me)

2025-03-19 WoD

 //quick one in hotel room while travelling

A. 10,9,8....3,2,1
{
Air Squat
Pushup
Situp
}

2025-03-18 GDC WoD

// group workout with deconstructors of fun group

WARM 

std warmup

300m run

2 min row

Deadlift warmup 5x45, 5x135, 5x155, 5x175

2x5 t2b

MAIN

A. 4 rounds. Each for time on 8 min mark

{

600m Row

10 deadlift 175 (rx 225)

16 t2b

600m run

}

Finished each round about 7:10

2025-03-16 WoD

 //Sunday workout, just did my usual

WARM
500m row
clean drills

MAIN

A. Work to a heavy-ish PowerClean+PushJerk
{
5x75, 3x95, 3x115, 3x135, 2x155
}

B. (Superset w A). HSPractice
{
3xHSHold
2xHSHold+HSPU
}

C. Pulling work
{
2x3 Strict Pullup
3x StrictMU attempt (all failed)
}

D. 10 rounds for time
{
3 PowerClean+PushJerk 135#
2 HSPU (strict, but with abmat)
1 RingMU (kipping)
}
time: 15:45

2025-03-15 WoD

WARM
400m run
1 min row
std warmup
deadlift drills

MAIN

A. 5x3 deadlift, heavy-ish, ascending
warm: 8x95, 6x135, 3x165
main: 3x185, 3x205, 3x225, 3x245, 2x275

B. AMRAP 20min. Partner workout. You go/I go. 
{
5 box jump 24"
10 AirSquat
5 Deadlift 165 (Rx was 185)
* 3 min 5, 10, 11, 5 syncro burpees w partner
}
12 rounds + 20 reps (partner's 13th round) + 5 reps (my box jumps)

C. 80 cal row with partner. Every time you break, 20 syncro walking lunges (only broke once at 40cal)
4:39 

2025-03-14 CF Open 25.3

WARM
400m run
2x
{
1 min row
10 good mornings
5 KBS
10x hollow hold
A's/Y's with band
}

Warmup of each of the barbell movements
Snatch 5x45, 3x65
PowerClean 5x45, 5x95
Deadlift 5x95, 5x135, 4x185
3x2 WalkWalk (at 55+ standard)

MAIN

A. CF Open 25.3. For time, 20min cap
{
5 wallwalk
50 cal row
5 wallwalk
25 Deadlift 185#
5 wallwalk
25 PowerClean 95#
5 wallwalk
25 PowerSnatch 65#
5 wallwalk
50 cal row
}
time: 19:11

2025-03-13 WoD

WARM
400m run
std warmup

MAIN

A. 30 min. Rounds for quality - 2 min rest b/t 
{
2x down/back sled push (sled+35#)
1x down/back DBCarry (one arm overhead, one front rack)
30 KBS 35#
10 burpee bar jump
}
6 rounds, cut rest to ~1:45 to stay at 5min/round

2025-03-12 WoD

WARM
400m run
2x
{
90-90's
2 spiderman
2 inchworm
10 goodmornings 45#
}

1 min Airdyne

Tabata jumprope (did 4 rounds SU's, 4 rounds DU's)

Deadlift warmup: 5x95, 5x135, 2x165

MAIN

A. 20 min EMOM
{
Min 1: 2 Wallwalks
Min 2: Deadlifts *
Min 3: DU's **
Min 4: Rest
}
Deadlifts: 10x165, 8x185, 6x205, 4x225, 2x245
DU's: 20, 40, 60, ~70, 100 (but rolled past the 1min mark)

2025-03-11 WoD

WARM
400m run
2 rounds
{
1 min row
90'90's
10 banded lat pulldown
10 banded Y's
8 goblet squat 35#
4x5s bar hang - varied grip
}

FrontSquat
10x45, 6x95, 3x115, 3x135

MAIN

A. 10 min AMRAP
{
5 FrontSquat 115# (~60% of ORM)
}
17 rounds of 5 = 85 front squats!

B. For time. Can do in any order, but must complete one movement before moving to second.
{
50 wallball 20#
1 block run
50 T2B
1 block run
50 cal row
1 block run
}
time: 15:43

2025-03-10 WoD

WARM
400m run
2x
{
1 min row
5 benchpress 45#
3 front squat 45#
3 hang power clean 45#
3 power clean 45#
2 spidermans
3 inchworms
}

PowerClean warmup
5x95, 3x115, 2x135

Benchpress warmup
5x45, 5x95, 3x115, 

MAIN

A. 5x3 PowerClean - heavy and keep close to same weight
2x3@135#
3x3@155#

B. (Superset w A). 5x3. Benchpress - heavy and keep close to same weight
2x3@135
2x3@155#
1x2@155# (failed third rep)

C. 11 min AMRAP. 3, 6, 9, 12...
{
PowerClean 135# (Rx+. Rx was 95#)
Ring Dip (Rx+. Rx was pushup)
* at minute 9 - do 20 cal Airdyne 
}
Finished 3,6,9,12. Got 5 powercleans into round of 15, then did the bike, then 5 ringdips.
So, 70 reps total.

2025-03-09 CF Open 25.2 re-do

//buddy beat my Friday score by 2 reps... so had to re-do.

WARM

500m row
30 SU
several of each movement in WOD

MAIN

A. CF Open 25.3. For time, 12 min cap

{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 11 of these by the timecap (8 more than Friday
}
total reps 212; tie break: 6:46

2025-03-08 WoD

WARM
2 rounds
{
1 min row
10 banded good mornings
10 banded OH press
2 inchworm
4 spiderman
10 box stepups 20"
}

clean drills (45, 95, 115)

MAIN

A. 20 min AMRAP. draw cards for each movement.
{
Diamond:
{
10 powerclean 115#
10 burpee bar jump
}
Heart:
{
20 goblet stepup 20" 35#
}
Club: 
{
15 DBSnatch 35#
2 wall walks
}
Spade:
{
15 cal row
15 medball situp
}
}
I drew:
1 spade: 15 cal row, 15 medball situps
2 clubs: 30 DBsnatch, 2 wall walk
4 hearts: 80 goblet stepup
3 diamons: 30 powerclean, 30 burpeees

plus a 400m run at 5,10,15,20 min

2025-03-07 CF Open 25.2

WARM
400m run
2 rounds
{
1 min row
4 spidermans
10 spiderman
10 gorilla row 35#
10 KBS 35#
10 goblet squat 35#
}

2 rounds
{
20s SU
5 thruster 45#
3 strict pullups
}

MAIN

//repeat of 22.3, but this time I'm doing 55+ option, so can't really compare to my score from '22.

A. CF Open 25.3. For time, 12 min cap
{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 3 of these by the timecap
}
total reps 204; tie break: 7:35

B. 30-20-10
{
abmat situps
banded bicep curl
}

2025-03-05 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy version of this complex
{
1 strict press
1 front squat
1 thruster
}
75, 95, 115 (pushpress), 135 (pushpress, failed thruster)

B. (Superset w A). 3 strict pullups (that was Rx, I did weighted)
{
3x25#, 3x30#, 3x35#, 3x40#
}

C. 3 Rounds for time
{
8 Thrusters (Rx was 10) 95#
10 pullup
}
time: 5:09

Immediately into

D. 3 rounds for time
{
5 Thrusters (Rx was 10) 115#
10 C2B pullup
}
time: 6:43

2025-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 15 min, rounds for quality
{
1 min row
1 HSWalk
1 HSHold (alternating arms to practice walking)
8 seated leg raise
1 min row
}

B. 5 rounds, each for cals, 2 min rest b/t
{
10 T2B
10 burpees
row for cals remaining time of 2min
}
cals: 14, 14, 14, 14, 15

2025-03-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 banded good mornings
20 SU
}

DU practice
deadlift drills

MAIN

A. Work to a heavy 3-rep Deadlift
10x95, 6x135, 4x165, 3x185, 3x225, 3x255, 1x275

B. (Superset w A)
3x20s DU

C. For time
{
150 DU
30 Deadlift 185#
100 DU
20 Deadlift 185#
50 DU
10 Deadlift 185#
} 
time: 11:23

2025-03-02 CF Open 25.1 re-do

WARM

200m run
3x
{
1 min row
5/side DBPress 20#/25#/30#
2 inchworm
10 walking lunge
2 burpees
}

MAIN

A. CF Open 25.1. 15 min AMRAP. Rep scheme below, adding 3 burpees, 3 HCJ, each round
{
3 (6, 9, 12...) Burpee over DB
3 DB HangClean + Pushpress (get it overhead) 35# (Rx for the 55+ group)
2x15' walking lunge
}
3, 6, 9, 12, 15, 18, 21's (7 rounds) + 18 burpees
= 200 reps

2025-03-01 WoD

WARM
400m run
2 min row
std warmup
deadlift warmup 5x95, 5x135, 3x185

MAIN

//Was a partner wod but did it solo

A. For time: 3,9*,15,21*,15,9*,3 of
{
Deadlift 185#
BoxJump 24"
* Run 3 blocks
}
time: 21:11

2025-02-28 CF Open 25.1

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5/side DBPress 20#/25#
2 inchworm
10 walking lunge
}

3x
{
3/side DBHangClean+PushJerk
2 burpee bar jump
}

MAIN

A. CF Open 25.1. 15 min AMRAP. Rep scheme below, adding 3 burpees, 3 HCJ, each round
{
3 (6, 9, 12...) Burpee over DB
3 DB HangClean + Pushpress (get it overhead) 35# (Rx for the 55+ group)
2x15' walking lunge
}
3, 6, 9, 12, 15, 18, 21's (7 rounds) + 8 burpees
= 190 reps

2025-02-27 WoD

WARM
400m run
std warmup

MAIN

A. For time, 24min cap (no one was finishing this in 25min)
{
0.3 mile Airdyne (Rx was 1 block run)
5 length sled push (sled + 45)
25 wallball 20"

0.6 mile Airdyne (Rx was 2 block run)
4 length sled push (sled + 45 + 25) (rx was 2 x 45's)
25 wallball 20"

0.9 mile Airdyne (Rx was 3 block run
3 length sled push (sled + 45 + 25) (rx was 3 x 45's)
//This was where I hit time cap

25 wallball 20"

1.2 mile Airdyne (Rx was 4 block run)
2 length sled push  (rx was 4 x 45's)
25 wallball 20"

1.5 mile Airdyne (Rx was 5 block run)
1 length sled push  (rx was 5 x 45's)
25 wallball 20"
}

2025-02-26 WoD

WARM

400m run
std warmup
benchpress 10x45, 10x95, 5x115, 2x135

MAIN

A. 30 min AMRAP (focus on quality)
{
10 benchpress moderate heavy (135# first round, 115# subsequent rounds)
10/leg KB RDL 35#
1 block KB FrontRackCarry 35# (all rounds unbroken, alternating arms with each round)
}
6 rounds total

2025-02-25 WoD

WARM
400m run
2x
{
5 FrontSquat 45#
90-90's
20s bar hang, alternating grip
4 spidermans
}

MAIN

A. Work to a 1RM squat clean
{
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (both failed), 1x160 (failed)
}
1RM = 155

B. 15Min AMRAP
{
1 SquatClean 135 (80% of 1RM in A)
2 RingMU (Rx was 3 strict pullups; Rx+ was BarMU)
7 RingDip (Rx was 7 pushup; Rx+ was RingDip)
12 AirSquat
}
7 rounds + 1 SquatClean (14 MU, 49 ring dip, 8 SquatClean, 84 air squat)

2025-02-24 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 Pushpress (from rack)
5/arm DBPowerClean
}
PushPress: 75, 95, 115, 135, 145 (1 rep only on last set)
DBPowerClean: 30, 40, 50, 60, 60

B. 4 rounds, each for time
{
400m row
10 DBPushPress 40# (Left)
10 Burpee over DB
10 DBPushPress 40# (Right)
~1:30-2:00 rest b/t
}
Times: 2:46, 2:47, 3:20*, 2:54
* I think this was actually 2:50 and I did my math wrong?

2025-02-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
{
5x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed both), 1x155
}

B. (Superset w A). MU work.
{
3 strict pullup
3 strict C2B pullup
3 ring pullup
1 strict MU
1 strict MU
1 strict MU (failed)
}

2025-02-22 WoD

WARM
400m run
3x200m row
std warmup
DBSnatch warmup|
DBLunge warmup

MAIN

A. 25 min AMRAP (was partner workout but i did it solo)
{
500m row
20 Alternating DBSnatch 35# (Rx was 50#)
30 OHDBLunge 35# (15 one arm, then switch)
}
4 rounds + 500m row

2025-02-19 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 3 rep benchpress
10x45, 8x75, 5x95, 3x115, 3x135, 3x155, 1x175 (Failed second rep)

B. Superset w A. 
6x3 box jumps

C. 20 min EMOM
{
Min 1: 11 shuttle runs
Min 2: 10 benchpress 115# (Rx was 135#)
Min 3: 10 BoxJumpOver 24"
Min 4: Rest
}

2025-02-18 WoD

WARM
400m run
3 rounds
{
2 spiderman
2 inchworm
5 FrontSquat w elevated heels, 45#
2 plank/birddog
20s SU
}

SquatClean drills

MAIN

A. Work to a heavy complex
{
1 pause-below-knee SquatClean
1 SquatClean
20s CrossOver attempts
}
75, 95, 115, 135, 155 (3 attempts at 155, 1 failed, 1 only PowerClean, 1 squatclean)

B. For time. 50-40-30-20-10
{
DU (Rx was cross-overs)
Abmat Situps
(5,4,3,2,1) PowerClean 155#
}
time: 10:26

2025-02-17 WoD

 //First day back after a week of travel, illness, etc.

WARM

3x
{
1 min row
10 banded A's, Y's
10 bridges 
5 pushup
2 static ring hold
2 strict pullup
}

MAIN

A. 3 rounds, not for time
{
3 strict pullup
4 ring dip
2 MU transition practice
30s row, fast pace
}

B. CF Open 20.5. For time, 20 min cap
{
40 Ring MU
80 cal row
120 wallball 20#
}
Partion any way you like.

Result: 201. 16 MU, 80 cal row, 105 wallball.

In 2020 I scored 2019, which was a few more MU and finished the wallball. If I'd been smarter about timing today, could have maybe finished wallball and gotten 10-12 MU, which would only be a few reps behind my 2020 score. Given that I'm still building shoulder strength back up, and recovering from a cold, is pretty good.

2025-02-11 WoD

WARM
400m run
2x
{
2 spidermans
2 thruster empty bar
10 banded A's, Y's
}
clean drills

MAIN

A. 4-5 rounds of this complex
{
2 HangSquatClean
1 SquatClean
1 FrontSquat
}
75, 95, 115, 135, 135

B. (Superset w A). Strict Weighted Pullups
5x25, 4x30, 3x35, 3x40, 2x50

C. 9 min AMRAP. 3, 6, 9, 12.... of
{
Thruster 95#
Pullups
}
Finished 3,6,9,12. Then got 5 thrusters

2025-02-10 WoD

WARM

2x
{
1 min row
2 inchworm
10 KBS 25#
10 KBDeadlift 25#
}

MAIN

A. 4 rounds, not for time
{
1 down-n-back sled push (sled + 70#)
8/arm landmine press (bar+25#)
30s plank hold
}

B. For time
{
30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal airdyne
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)

30 cal row
30 KBS 35# (Rx was 70#)
5 strict HSPU (Rx was 3 wall walk, Rx+ 7 HSPU)
}
time: 14:45

2025-02-09 WoD

 //sometimes you come up with something that in retrospect was pretty dumb...

WARM
500m row
std warmup

MAIN

A. BackSquat
{
1x50 95# (60% bw)
1x40 115# (70% bw)
1x30 135# (80% bw)
1x20 155# (95% bw)
1x10 175# (105% bw)
}

B. (Superset w A)
{
5 strict pullups
4 strict C2B pullups
3 strict perfect pullups
2 RingMU
1 RingMU (failed strict, did another kipping)
}

C. Work to a heavy PowerClean Push Jerk CJ
{
3x95, 3x115, 2x135, 1x155
}

2025-02-08 WoD

 //still have a bit of a cold, so did the partner wod solo and scaled a couple things down

WARM

2x
{
1 min row
4 spidermans
2 inchworms
10 box stepups
10 KBS 35#
10 goblet squat 35#
20 SU
}

MAIN

A. 24 min AMRAP. Was a partner workout but I did it solo and just rested ~1/3 of time.
{
10 box jump 24"
20 wallball 20#
30 KBS 35# (Rx was 53#)
40 DU
R1: 20 cal row
R2: 20 cal bike
R3: 20 burpees
}
3 full rounds + 10 box jump + 5 wallball

2025-02-07 WoD

 //still have a cold, so only did strength part of workout and left early

WARM
std warmup
clean drills

MAIN
A. 4-5 rounds, not for time
{
HangSquatClean
SquatClean
PushJerk
}
95, 95, 115, 135, 145

B. (Superset w A) 2-5 pullups, Rx+ weighted
5x20#, 4x25#, 3x30#, 2x35#, 2x40#

2025-02-06 WoD

WARM

Std warmup
250m row
several of movements below

MAIN

A. Benchpress 5x5 with 2 reps at tempo (33x0), 3 reps at normal pace
warm: 5x45, 5x75, 5x95, 5x115
main: 4x5 at 135# (first two sets at tempo, then regular)

B. 12 min AMRAP. Modified as I'm getting over a cold and wasn't 100%
{
10 box stepups (Rx was box jump over)
15 seated dual DBPress 2x20#
20 hanging knee raise (Rx was situps)
}
5 rounds evens  

2025-02-03 WoD

WARM
2x
{
1 min row
2 inchworm
4 spiderman
10 banded lat pulldowns
10 W-T's
}

Snatch drills

MAIN

A. 4 rounds, not for time
{
1 HighHangSnatch
1 HangPowerSnatch
1 below-knee HangPowerSnatch
1 PowerSnatch
}
65, 75, 85, 95#

B. (Superset w A) 4 rounds, not for time
{
1 kipping pullup, into
1 kipping C2B pullup, into
1 kipping high C2B pullup
}

C. 3 rounds for time
{
20 DB Snatch (left arm) 35# (rx was 50#)
20 DB Snatch (right arm) 35# (rx was 50#)
10 C2B Pullup
}
time: 9:26

2025-02-02 Skiing

 A. Half-day of snowboarding

2025-02-01 Skiing

 A. Another full day of snowboarding (10-4)

2025-01-31 Skiing

 Full day of snowboarding - 9 to 4!

2025-01-29 WoD

WARM
400m run
2 rounds
{
10 tempo goblet squat 35#
10 one-arm-elevated pushup
10 cossack squat
}
tabata hollowhold

MAIN

A. 18 min AMRAP
{
2 block run
10* T2B (Rx+, Rx was v-ups)
10* burpees
10* wallball 20#
* Add 2 reps with every round
}
3 full rounds (10,12,14) + 2 block run + 16 T2B + 2 burpees

B. Couch stretch + pigeon stretch for several minutes.

2025-01-28 WoD

WARM
400m run
2 rounds
{
1 min row
20s bar hang
1 strict pullup
banded lat pulldowns
5 goblet squat 35#
2 spiderman
}
clean drills

MAIN

A. 12 min emom (4 rounds, 3 min each)
{
min 1: 15s max effort strict pullups
min 2: Clean complex
{
HighHangSquatClean
HangSquatClean
SquatClean
}
min 3: rest
}
pullups: 7,7,8,8
clean complex: warm: 95, 115. main: 4 rounds at 135#

B. 3 rounds, each for time
{
500m row
5 strict HSPU (Rx was 3 wall-walk; Rx+ was 7 HSPU)
9 pullup (did all unbroken, kipping)
12 HangPowerClean 95# (Rx was 15 reps at 75#, Rx+ was 15 reps at 95#)
rest 2min before next round
}
times: 3:10, 3:15, 3:18

2025-01-27 WoD

WARM
400m run
10 benchpress 45#
10 banded good mornings
10 banded rows
10 deadlift 45#

MAIN

A. 10-8-6-4-2 Deadlift w ascending weight
warm: 10x95, 8x135
main: 10x165, 8x185, 6x225, 4x255, 2x275

B. 10-8-6-4-2, Benchpress w ascending weight (Superset w A)
10x95, 8x115, 6x135, 4x155, 2x175 (heaviest I've benched since a comp in fall of '23)

C. 14 min AMRAP
{
1 block run
5 RingDip (Rx+, Rx was 10 HRPushup)
8 Deadlift 185# (Rx was 10 reps)
5 RingDip (Rx+, Rx was 10 HRPushup)
}
5 rounds even

2025-01-26 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
4x75, 4x95, 3x115, 3x135, 3x155, 1x165(failed), 1x155

B. (Superset w A), one each of these per round
{
3 strict pullup
3 strict C2B pullup
3 strict Perfect Pullup
1 RingMU
1 RingMU
1 RingMU
}

C. (Superset w A, B)
6x 1 :HSHold ~10s

2025-01-25 WoD

WARM
3x250m row
std warmup between
several of movements below

MAIN

A. Parter WoD. 22min AMRAP
{
60 Burpee Box Jump Over 24" (30 each, alternating)
3 block run (together)
60 KB SDHP 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
60 KB Goblet Lunge 35# (syncro, 60 each, Rx was 53#)
3 block run (together)
}
1 round + 8 Burpee Box Jump Over (4 each)

2025-01-24 WoD

WARM
400m run
clean drills
inchworms
lunges
ring rows

MAIN

A. 4 rounds, not for time
{
1 tall squat clean
1 hang squat clean
1 squat clean
}
75, 95, 115, 135, 135, 135

B. (superset w A) 4 rounds, not for time
{
3 strict weighted pullups
}
20#, 25#, 30#, 35#

C. 4 rounds for time
{
6 FrontSquat 135# (Rx was 155)
10 strict pullups
}
6:25

2025-01-23 WoD

WARM
400m run
2 rounds
{
1 min row
10 benchpress 45#
6 archer stretch
2 inchworm
20s hollow hold
}

MAIN

A. 5x5 benchpress. same weight across all sets
warm: 5x95, 5x115
main: 5x5 x 135#

B. (Superset w A) 5x5 Seated Leg Raise

C. For time. 25-20-15-10-5 of
{
T2B
Pushup
}
8:56

2024-01-22 WoD

WARM

400m run
3x
{
1 min row
2 inchworm
10 leg swings
10 monster walks
10 glute bridge
10 barbell good mornings
}

MAIN

A. Work to a heavy 3-rep deadlift. ~2min rest b/t working sets
8x95, 6x135, 4x185
3x215, 3x235, 3x255, 2x275, 1x295

B. 5x1min max effort row for cals. 2 min rest b/t
18, 19, 20, 20, 23

2024-01-21 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 90-90's
3 pullup w slow negative
5 GobletSquat 26#
}

MAIN

A. 12 min emom
{
min 1: 4 strict C2B pullup
min 2: Clean complex:
{
High Clean
PowerClean 
SquatClean 
} 135#, 115#, 115#, 115#
min 3: rest
}

B. 10 min AMRAP
{
4 C2B Pullup
5 HangPowerClean 135#
6 Burpee bar jump
}
5 rounds + 4 pullups + 1 powerclean
}

2024-01-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 band pullaparts
10 banded OHPress
10 cossack squats
20 DU
}

MAIN

A. 4 rounds, not for time
{
4 DBThruster, increasing weight per round
30s DU practice
}
25, 30, 35, 40# (x2)

B. For time
{
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
100 DU
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
500m row
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
0.7mile Airdyne
}
}
time: 25:25

2025-01-19 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk CJ
{
4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed 1 lift, made 2nd clean but failed jerk)
}

B. (Superset w A)
4x3 C2B pullups
several strict MU attempts - all failed

2025-01-18 WoD

 //partner wod but did it solo and cut reps in half

WARM
500m row
2 block run
std warmup
several of movements below

MAIN

A. For time, 10 min cap
{
40 wallball 20#
40 FrontSquat 95#
3 block run
}
time: 8:40
rest 1:20 to 10 min mark then...

B. For time, 10 min cap
{
40 PowerClean 95#
40 burpee bar jump
2 block run
}
finished 80 reps at the time cap. Didn't run

C. For time, 10 min cap
{
40 pullups
40 T2B
1 block run
}
time: 9:30

2025-01-17 WoD

WARM
400m run
2x
{
1 min row
10 ring row
10 lunges
20s flutterkicks
2 spiderman
}

MAIN

A. 4 rounds, not for time
{
16 gorilla row 2x26#kb
10 backrack lunge 95#
3 strict pullups
}

B. 3 rounds for time
{
2 block run
12 pullups (12, 8/4, 7/5)
18 box stepup 24"
}
11:36

2025-01-16 WoD

WARM
400m run
2x
{
1 min row
10 banded good mornings
10 band pull-aparts
10 clean deadlift 45#, 95#
2 inchworm
5 pushup
}

MAIN

A. 5 rounds, not for time
{
5 Clean Deadlift
10s Static Ring Hold
}
135#, 155#, 175#, 195#, 215#

B. 500m row buyin, then 21-15-9 of:
{
Deadlift 185# (rx was 225#)
RingDip
}
Time: 10:21

2025-01-15 WoD

WARM
300m row
std warmup
tabata
{
4 rounds jump rope
4 rounds hollow hold
}
10 oh press 45#

MAIN

A. For time
{
2000m row buy-in (was slow today - ~9min)

50 DU
50 situp
10 OHPress 65# (Rx was 75#)

40 DU
40 situp
10 OHPress 65# (Rx was 75#)

30 DU
30 situp
10 OHPress 65# (Rx was 75#)

20 DU
20 situp
10 OHPress 65# (Rx was 75#)

10 DU
10 situp
10 OHPress 65# (Rx was 75#)
}
time: 19:18
So basically "Annie" with OH presses added and a run/row buy-in. Row was slower than it should have been (should be sub-8 at least), but given that my Annie PR is 6:10, I did almost the same pace with the OHpresses added in.

2025-01-14 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
10 banded lat pulldowns
10 banded rows
5 goblet squat 26#
}

clean drills

MAIN

(A, B, start of a 6 week cycle)

A. Work to a 1RM SquatClean
5x45, 4x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed first, caught second but not full squat (powerclean))
155# was my max

B. (superset w A).
{
5x2 strict pullup
max rep strict pullups in 1 min: 17 (5,3,2,2,2,1,1,1)
}

C. 3 rounds, each for time, ~2min rest b/t
{
25 cal row
10 strict chinup
5 squatcleans at ~70% of ORM from A (I did 115#, which is about 75#)
}
3:09, 3:39, 3:30
} 

2025-01-13 WoD

WARM

200m run
2x
{
10 box stepups
10 banded good mornings
10 benchpress 45#
2 inchworms
2 pike walk-up
}

MAIN

A. 5 rounds, not for time
{
5 benchpress
12 goblet box stepup 26#
}
weights: warm: 5x75, 5x95; main: 5x5x115#

B. 13 min AMRAP
{
3 strict HSPU (Rx was 2 wallwalk, Rx was 5 HSPU)
7 box jump over 20" (Rx was 24")
12 DBSnatch 35# (Rx was 40#)
}
7 rounds + 12 reps

2025-01-12 WoD

WARM
500m row
light stretching
clean drills
physical therapy exercises

MAIN

A. Work to a heavy CJ, focusing on doing more reps than normal
8x75, 7x95, 6x116, 5x135, 4x155, 1x165

B. (Superset w A)
6x3 Strict C2B pullup

2025-01-11 WoD

WARM

500m row
std warmup
2x1min row

Several of movements below

MAIN

A. Partner workout, 22 min amrap. trade off on each 1 min mark. Score is total meters
{
Min 1: 1 Min Row
Min 2: PowerClean 95# (15)
Min 3: 1 Min Row
Min 4: PushPress 95# (10)
Min 5: 1 Min Row
Min 6: FrontSquat 95# (10)
Min 7: 1 Min Row
Min 8: FrontRackLunge 95# (10)
Min 9: 1 Min Row
Min 10: Thruster 95# (9)
Min 11,12: Rest
Min 13: 1 Min Row
Min 14: Thruster 95# (8)
Min 15: 1 Min Row
Min 16: FrontRackLunge 95# (10)
Min 17: 1 Min Row
Min 18: FrontSquat 95# (10)
Min 19: 1 Min Row
Min 20: PushPress 95# (10)
Min 21: 1 Min Row
Min 22: PowerClean 95# (12)
}

2025-01-10 WoD

 //bit of a cold, so I scaled a lot today

WARM

2x
{
1 min row
2 inchworm
10 walking lunge
banded IYTs
}

Snatch drills

MAIN

A. 6 rounds, not for time
{
HangPowerSnatch, increasing weight, 3,3,2,2,1,1
20 SU
}
3x65, 3x75, 2x85, 2x95, 1x105, 1x115

B. 12 min AMRAP
{
1 burpee (Rx was burpee bar jump)
10 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)

2 burpee (Rx was burpee bar jump)
20 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)

3 burpee (Rx was burpee bar jump)
30 SU (Rx was DU)
5 HangPowerClean 95# (Rx was HPS)
... (rep scheme continues)
}
Got 7 rounds, plus 8 burpees and 40/80 SU ( which is 36 burpees, 280 SU, 35 HPC)

2025-01-08 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5x5 OHpress at moderate heavy weight
warm: 5x45, 5x65
main: 5x5 @ 75#

B. (Superset w A). 5 rounds
{
30s hollow hold
3 box jump 24"
}

C. 3 rounds for time
{
20 DBPushPress (left) 35# (rx was 50#)
20 DBPushPress (right) 35# (rx was 50#)
20 T2B
20 box jump over 24"
}
time: 12:40

2025-01-07 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
1 min row
10 banded lat pulldowns
10 KBS (26, 35, 44, 53#)
}

B. For total score:
{
5 min Airdyne for cals
1 min rest
5 min ME pullups
1 min rest
5 min Shuttle runs
1 min rest
5 min ME KBS 35# (Rx was 53)
1 min rest
5 min Row for cals
}
48 cals, 45 pullups, 66 shuttle runs, 105 kbs, 66 cal row = 330 total

2025-01-06 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
banded row, dip, reverse fly
}

Clean drills

MAIN

A. 5 rounds, not for time
{
10s ring support hold
2 SquatCleans
}
75, 95, 115, 135, 155

B. "Elizabeth". 21-15-9 of
{
135# PowerClean (Rx was squatclean)
Ring Dip
}
time: 10:44

2025-01-05 WoD

//sunday open gym

WARM
500m row
foam roll
clean drills
pullup warmup

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 3x115, 3x135, 2x155

B. (Superset w A) StrictMU attempts
3, all failed.
2 kipping MU

C. (Superset a A) 
{
HSHold 5-10s
1 strict HSPU
}

D. 10 rounds for time
{
3 PowerClean + PushJerk 135
2 strict HSPU
1 ringMU (string 2 together a couple times, then reversed order of other movements)
}
18:15

2025-01-03 WoD

WARM

400m run
2 rounds
{
2 spidermans
10 benchpress 45#
10 ringrows
10 box stepups
1 min Airdyne
}

MAIN

A. 5 rounds, each on the 2.5 min mark
5 benchpress 95, 105, 115, 125, 135

B. 14 min AMRAP
{
3 burpeeboxjump 24"
6 pullups (did all sets unbroken)
12 GobletSquat 35# (Rx was 50#)
}
10 rounds + 1 burpeeboxjump

C. 3 rounds, not for time
{
30s hollow hold
15 banded tricep extension (green band)
}

2025-01-02 Snowboarding

 A. 4hrs of snowboarding.

2025-01-01 WoD

Another year, here we go.

WARM
1 min row
std warmup
several of each of the movements below, 20# DB for warmup

MAIN

A. Chipper. For time, finish all reps of each movement before moving on
{
25 DB Thruster 2x30# (Rx was 40# for all DB movements)
25 DBPushPress 2x35#
25 Goblet Squat 35#
25 Pullup
25 Box Jump 24" (Rx was 30")
25 Pushup
25 Situp
25 T2B
25 DBSnatch 35#
25 Burpees
25 DB Goblet Lunge 35#
25 DU
365m Row
}
Time: 28:49