2025-12-31 WoD

WARM
std warmup
clean drills

MAIN

A. work to a heavy CJ + BackSquat
5x95, 4x115, 3x135, 2x155(FrontSquat)

B. (Superset w A)
4x3 T2B

C. 3 rounds for time
{
1 mile Airdyne
25 BackSquat 95# (All unbroken)
20 T2B
}
time: 16:50

2025-12-30 WoD

WARM
400m run
3x
{
20 SU/15 DU
6 pushup
12 box stepup (6/side)
8 ring row
8 scap pullups
}

MAIN

A. 10 rounds for time
{
30 DU
10 pushup
}
I did 5 rounds, then had a severe cramp in my calf, so second 5 rounds I did the pushups only
Time: 10:15

5 min rest

B. 10 rounds for time
{
10 box stepup 20"
5 strict pullups
}
time: 10:25

2025-12-29 WoD

WARM
400m run
2 min row
std warmup
clean drills

MAIN

A. Work to a heavy 2-3 rep PowerClean (doing singles)
5x95, 5x115, 4x135, 3x155, 2x165, 1x170, 1x175, 1x180 (failed)

B. For total cals+reps
{
3 min row
1 min ME PowerClean 95#
3 min row
2 min ME PowerClean 135#
3 min row
3 min ME PowerClean 165# (Rx was 185)
3 min row
}
Cals+Cleans:
42, 14
33, 12
33, 10
39
tota: 183

2025-12-28 WoD

WARM
200m run
300m row
clean drills

MAIN

A. Work to a moderate heavy PowerClean + PushJerk
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x170

B. (Superset w A) 6x1 HSHold

C. (Superset w A) MU warmup
2x3 pullup
2x3 strict C2B pullup
1x2 kipping C2B pullup
1 RingMU

D. 10 rounds, not for time
{
1 RingMU
2 HSPU
3 Clean & Jerk 135#
}

2025-12-27 WoD

WARM
std warmup

MAIN

A. 22 min AMRAP. Teams of 3. Rotate when both 1,2 finished. Score is total cals
{
1. 20 KBS 53#
2. 5 Strict Pullups, 10 Pushups
3. Row for Cals
}
Total 250 cals, and total of 10 rounds even.

2025-12-26 WoD

 A. Run 4.82 km; 23:58; 4:59 pace

2025-12-24 WoD

WARM
2 min Row
deadlift drills
std warmup
2x5 wallball
2x10 DU
deadlift: 5x95, 5x135, 3x155

MAIN

A. For time, 30 min cap. 80-60-40-20 of
{
DU's
HollowHold (in seconds - 80,60,40,20..)
Wallball/DBallSquats* 20#
Deadlift 155# (18-16-14-12 reps)
}
time: 25:54 (scaled - Did 80 medballs then hurt something in shoulder - did rest as Squats with Medball on shoulder)

2025-12-23 WoD

WARM
400m run
std warmup
PushPress drills


MAIN

A. 4 rounds, not for time
{
3 strict press
3 PushPress
3 strict C2B pullups
}
65, 76, 85, 95#

B. 25 min AMRAP
{
2 block run
12 PushPress 95#
6 Strict C2B Pullup (Rx was choice of that or 12 kipping)
1 min rest
}
6 rounds even
}

2025-12-22 WoD

WARM
400m run
1 min row
std warmup
DB Snatch drills

MAIN

A. 4x10 BackSquat at ~70% of ORM
warm: 10x45, 10x95, 10x135
main: 1x10x165, 3x10x185 

B. 3 rounds for time
{
30 alternating DBSnatch 35# (Rx was 50#)
15 BurpeeBarJump
}
time: 9:10

2025-12-21 WoD

 //tweaked my back a bit on Saturday, so just came around for some skill work today

WARM
500m row
stretching

MAIN

A. MU Work
2x3 strict pullups
2x1 kipping RingMU
2x2 kipping RingMU
1x3 kipping RingMU

B. (Superset w A)
6x1 HSHold

2025-12-20 WoD

WARM
100m run
1 min airdyne
1 min ski erg
std warmup
thuster drills

MAIN

A. 10 min AMRAP. 1,2,3... of
{
Pullup (I did them all strict)
Thruster 95#
}
full set of 8's, then 9 pullups

10 min rest

B. 15 min AMRAP. Partner workout, you-go-I-go.
{
500m row, each, sequentially, buy-in
then rounds of
{
4 pushup
5 AirSquat
6 FrontRackLunge 95#
}
13 rounds even

2025-12-19 WoD

WARM
400m run
4 spidermans
20 walking lunge
10 kip swings
clean drills

MAIN

A. 6 rounds, each on 3 min mark, rest remainder
{
5 PowerClean
5 FrontSquat
5 Seated Leg Raise
3-4 kip swing
}
weights: 75, 95, 115, 125, 135, 155 (4 squats on last two weights)

B. 15 min AMRAP
{
2 block run buy-in (1st round only)
5 PowerClean 135# (Rx+. Rx was 95#)
5 FrontSquat 135# (Rx+. Rx was 95#)
9 T2B
21 wallball 20#
}
4 rounds + 4 reps

2025-12-18 Travel Workout

 A. 14,13,12....3,2,1
{
AirSquat
Pushup
}

2025-12-15 WoD

WARM

400m run
2x
{
1min row
2 inch worm
10 KBS 35#
10 benchpress 45#
10 band pull-aparts
}
Benchpress 5x95, 5x115
Powerclean drills

MAIN

A. 4 rounds, not for time
{
6 benchpress 135#
12 banded flys
}

B. (Superset w A)
{
1 PowerClean
2 HangPowerClean
}
95, 115, 135, 155

C. 3 rounds, each for time, 2min rest b/t
{
27 cal Row
14 HangPowerClean 95#
11 RingDip
}
times: 3:08; 3:10; 2:48

2025-12-14 WoD

WARM
500m row
clean drills
bar hang

MAIN

A. Work to a moderate/heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 3x115, 3x135, 3x155, 2x165 (failed one of the jerks), 2x175 (Clean only)

B. 6x1 HSHold

C. Pullup work - weighted
5xbw, 5x16#, 4x26#, 3x35#, 2x44#, 1x53#, 1x70#

2025-12-13 WoD

WARM
400m run
1 min row
10 banded good mornings
10 box stepups
10 ring rows
4 spiderman
2 inchworm
Deadlift: 5x45, 5x95, 5x135, 3x185

MAIN

A. 23 min amrap. Was a partner workout, but we split reps in half and did it solo
{
6 block run buy-in. then
{
15 Deadlift 185# (Rx was 225#)
25 burpeebarjump
15 pullup
25 DBBoxStepUp 20" 1x40#
30 cal row
}
}
2 full rounds

2025-12-12 WoD

WARM
400m run
std warmup
10 DB benchpress 2x25#

MAIN

A. 5 rounds, not for time
{
8 DB Benchpress (35#, 35#, 40#, 50#, 50#)
1st round: max unbroken strict pullups: 12 (my PR is 13, so happy with that)
rounds 2-5: 5 strict pullups
}

B. 15 min AMRAP
{
1 long block run
25 abmat situps
12 RingPushup
}
5 rounds + 8 (1 run + 7 situps)

2025-12-11 WoD

WARM
400m run
1 min row
std warmup
BackSquat warm: 5x45, 5x95, 5x135, 3x185
PowerClean + PushJerk warm: 5x45, 5x95, 3x115, 2x135

MAIN

A. Not for time (though I did push for time a bit). 10,8,6,4,2 of
{
BackSquat 205#
PowerClean + PushJerk 135#
}
13:03. Did all the backsquats unbroken except the set of 10 (6+4)

B. foam roll/quad smash for 10 min

2025-12-10 WoD

WARM
500m run
1 min row
std warmup
2x10 KBS 35#
2x10 goblet squat 35#

MAIN

A. 5 rounds, not for time
{
10 DB bent over row (2x35#)
50' sled push, increasing weight each round
}
sled weight: sled + 35, 50, 65, 80, 95

B. For time. Segment as needed
{
30 chinups
100 KBS 53#
}
time: 6:35

I added

C: Row 1000m (not a hard pace)

2025-12-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 OHPress (65, 75, 85, 85)
3 seated box jump
6 hanging leg raise
}

B. 6 rounds for time
{
4 burpee box jump over 24"
6 DBPushPress 2x35# (Rx was 2x50#)
9 T2B
}
time: 8:03

2025-12-08 WoD

WARM
400m run
clean drills
std warmup
DU practice

MAIN

A. 3-4 rounds of the complex below, increasing weight
{
HangPowerClean
FrontSquat
HangSquatClean
SquatClean
}
95, 115, 135, 155

B. 20min AMRAP
{
15 cal row
7 SquatClean 115#
35 DU
}
5 rounds + 15cal + 7cleans

2025-12-07 Travel Workout

 A. Run 4.86; 25:38; 5:17 pace

2025-12-06 TravelWorkout

 A. Run 4.52km; 25:20; 5:37 pace

2025-12-05 Travel Workout

A. Group run. 7.8km. Not timed 

2025-12-04 WoD

WARM
400m run
1 min Airdyne
std warmup
HangPowerClean 5x95, 3x135

MAIN

A. 4 rounds, each in 4 min with 2 min rest b/t
{
100' sled push w 35# plate
8 HangPowerClean 135# (Rx was 10x95#, Rx+ was 10x135. I chose to go heavy but a few less reps)
Row for distance in remainder of 4min
}
Distances: 490, 480, 460, 450

B. 5min foam rolling as needed

2025-12-03 WoD

WARM
400m run
std warmup
tempo benchpress 32x1 10x45, 10x75

MAIN

A. 10 rounds, not for time
{
10 Benchpress (each round, reps go down by one, weight goes up)
20 Gorilla Row 2x35#
2 HSPU (Rx was 3 wallwalk, Rx+ 5 HSPU)
}
weights: 10x75, 9x85, 8x95, 7x105, 6x115, 5x125, 4x135, 3x145, 2x155, 1x165

B. For time
{
30 cal row
30 DU
30 T2B (Rx was K2E)
30 DU
30 situp
}
time: 6:35

2025-12-02 WoD

//1st day back after some travel

WARM
400m run
2 min row
std warmup

MAIN

A. 4-5 rounds, not for time, 5-7 FrontSquats, starting w a SquatClean
{
1 SquatClean
4-6 FrontSquat (last couple rounds only did the squat clean)
}
7x75, 6x95, 5x115, 3x135, 2x155, 1x165, 1x175 (Tied my PR from a 2018 comp)

B. For reps:
{
3 min to complete:
{
9 burpees
21 FrontSquat 95#
21 pullup
} Finished 2:18 - went way too fast.
rest to 3min mark, then:

3 min to complete:
{
15 burpees
15 FrontSquat 95#
15 pullup
} finished at 2:58, then:

3 min to complete:
{
21 burpees
9 FrontSquat 95#
9 pullup
} finished at 3 min exactly
}

2025-11-30 Travel Workout

WARM
5 min airdyne moderate pace

MAIN

A. 10,9,8...3,2,1
{
GluteBridge (one leg, alternating leg on every other set)
Planche Lean (in seconds)
Pike Pushup
AirSquat
LatPulldown (on machine)
}

2025-11-29 TravelWorkout

WARM
5 min run on treadmill

MAIN

A. 10,9,8....3,2,1 of
{
Pushup
Situp
DBLateralRaise 2x8#
DBFrontRaise 2x8#
AirSquat
TricepPulldown
HSPU (1 rep per round, negatives on the last 4 rounds)
}

2025-11-28 Travel Workout

A. 10,9,8...3,2,1 of
{
AirSquat
Pushup
Situp
}

2025-11-26 WoD

WARM
400m run
std warmup
benchpress 10x45#, 5x95#, 5x115#

MAIN

A. 20min EMOM (5 rounds)
{
Min 1: 10 benchpress (115, 125, 135, 135, 135)
Min 2: 12 cal row
Min 3: Max effort DU
Min 4: Rest
}
DU's: 60, 72, 73, 65, 74. Avg = 68.8

B. 100 banded pullaparts

2025-11-25 WoD

WARM
400m run
1min row
10 deadbugs
10 90/90s
10 glute bridge with miniband
10 frontrack elbow punches

MAIN

A. Work up to FrontSquat 1RM
7x45, 7x95, 6x135, 3x175,
2x195, 1x215, 1x225, 1x235(PR!)

B. 3 rounds for time
{
50' DBFrontRackLunge 2x50#
2x50' FarmerCarry 2x50#
}
2:57

2025-11-24 WoD

WARM
400m run
3 inchworm
15 banded good mornings
10 goblet squats w heels elevated
10 AYT's

Snatch drills

MAIN

A. Snatch complex
{
HangPowerSnatch
HangPowerSnatch
OHSquat
}
45, 65, 75

Then just 2 HangPowerSnatch @ 85, 95, 115, 125(failed both attempts)

B. 10 min AMRAP
{
5 HangPowerClean 135# (Rx was HPS 95#)
5 bar facing burpees
10 T2B
}
5 rounds + 11 (5+5+1)

2025-11-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x75, 3x95, 3x115, 3x135, 3x155, 2x165, 2x175 (clean only, failed the jerk)

B. (Superset w A) pullup/mu work
3 strict pullup
3 3 strict C2B Pullup
3 ring pullup + 3 ring dip
1 RingMU
2 RingMU
3 RingMU

C. (Superset e A) 6x1 HSHold

2025-11-22 WoD

WARM
3x250m row
std warmup

MAIN

A. 3 rounds, not for time
{
DBBenchpress: 12x35#, 10x40#, 8x50#
3 box jump 30"
}

B. Partner WoD, 18min AMRAP. 2-4-6-8-10-12, then repeat
{
KBBurpee (kind of a half burpee)
KB Deadlift 53#
KBS 53#
KB GobletLunge 53#
after 12, 2 block run with partner, then back to 2-4-....
}
2 full rounds + round of 2 + 4 burpee + 4 deadlift

2025-11-21 WoD

WARM
400m run
10 goblet squat 35# w band
2 spiderman
30s hollow hold
3 pullup, w kip swing
2 inchworm

MAIN

A. 10min AMRAP
{
1 rep FrontSquat at 85% (230 * 85% = 195#)
}
warm: 5x45, 6x95, 4x135, 3x165, 3x185
main: 21x1 x 195#

B. 10 rounds for time, 15 min cap
{
3 PowerClean 135# (rx was 115, rx+ was 155)
2 FrontSquat 135#
1 PushJerk 135#
* Accumulate 45 pullups at any time during the 10 rounds
}
time: 12:47
pullups: I did 8,7,6,5,5,6,4,4

2025-11-20 WoD

WARM
400m run
2 spidermans
30s hollow hold
5 wallball 20#
10 box stepup 20"
20s bar hang
2 HSPU

MAIN

A. Chipper. For time, 25 min cap
{
1 mile run (5:59! best time in >3yrs I think)
50 wallball 20#
40 DBBoxStepUp 35# (Rx was 50#) 20"
30 burpees
20 HSPU
}
time: 21:22

B. 2 rounds, not for time
{
50" OHDBCarry 50# (left arm)
50" OHDBCarry 50# (right arm)
30 abmat situps
}

2025-11-19 WoD

WARM
5 barbell good mornings
10 BB deadlift
20 glute bridge
std warmup

MAIN

A. 5-6 rounds
{
5-6 deadlift (6x95, 5x135, 5x185, 5x205, 4x225, 3x245)
20 DU
3 kipping pullup
}

B. 15 min AMRAP
{
90 DU
30 Deadlift 185#
10 C2B pullup
}
2 rounds + 90 DU + 11 deadlift

2025-11-18 WoD

WARM
400m run
2x 
{
1 min row
10 90-90
4 spiderman
10 BSSquat
5 kip swing
10 seated leg raise
}

MAIN

A. 5x5 FrontSquat, 5# heavier than last time ~2 weeks ago
(I misread this and added each round, vs all same weight. Stopped at 4 sets instead of 5 though)
warm: 5x45, 5x95, 5x135
main: 5x175, 5x185, 5x195, 5x205

B. For time
{
2 block run
27 OA DBThruster (right) 35# (Rx was 50)
21 T2B
27 OA DBThruster (left) 35# (Rx was 50)
500m row
}
time: 7:47

2025-11-17 WoD

WARM
std warmup
benchpress 7x45, 7x95

MAIN

A. 5 rounds, not for time
{
7 benchpress 135# (last round did 155#)
10 KBS 53#
20 DU
}

B. 11min AMRAP
{
30 DU
20 KB SDHP 53#
10 RingDip (Rx+. Rx was HRPU)
}
5 rounds + 30 DU

2025-11-16 WoD

A. Run 3km. ~15min

2025-11-15 WoD

WARM
2x 500m row 
std warmup
clean drills

MAIN

A. (partner wod but I did it solo). 30min AMRAP
{
3 rounds
{
3 Deadlift 95#
3 HangPowerClean95#
3 PushPress95#
}
Then 500m row, then repeat
}
8 rounds of the 27 reps on barbell, 7x500m row, and 100m on the last one.

2025-11-13 Travel Workout

 A. 14,13,12....3,2,1 (105 reps) not for time, but fast pace
{
Pushup
AirSquat
}

2025-11-11 WoD

 //Hero workout today, but only had time to do half of it due to late start

WARM
400m run
std warmup

MAIN

A. "Chad" - 1000 box step ups, 20", for time. Rx is with 40# vest/pack
I did bodyweight only, and 500 reps. 31min

2025-11-10 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Couple rounds of complex, then sets of 2-3 S2O increasing weight
{
6 strict press
3 pushpress
2 pushjerk
}
65, 75
then PushJerk: 3x95, 3x115, 3x135, 2x155, 1x165

B. (Superset w A) 2x 1block run

C. For reps:
{
Min 0-2: 
{
2 block run
AMRAP S2O 95# (15 pushpress)
}
1 min rest
Min 3-6
{
3 block run
AMRAP S2O 115# (9 pushjerk)
}
1 min rest
Min 7-11
{
4 block run
AMRAP S2O 135# (7 pushjerk)
}
}
total reps: 31

2025-11-09 WoD

WARM

500m row
clean drills
light stretching

MAIN

A. Work to a heavy CJ (PowerClean + PushJerk)
5x45, 5x75, 4x95, 3x115, 3x135, 2x155, 2x165, 1x170 (Clean only, failed jerk)

B. (Superset w A) 5 rounds, not for time, one between each CJ weight increase)
{
1 HSHold
3 Strictpullup, with 3rd one being C2B
3 planche lean
}

2025-11-08 WoD

WARM

500m row
std warmup

MAIN

A. Partner WoD - 10 min amrap - 2,4,6,8...
{
partner 1: 2 Wallball
Both: 2 Syncro burpees
partner 2: 2 Wallball
Both: 2 Syncro burpees
}
Got done with round of 12

5 min rest

B. Partner WoD - 20min AMRAP - Alternating rounds with partner
{
6 Pushup
6 KBS 35# (Rx was 53#)
6 GobletSquat 35#
6 GobletLunge 25# (3/side)

*2 block partner run at 0-10-20
}
11 rounds (Partner did a bit lest and sat some out)

2025-11-06 WoD

WARM
400m run
2min row
3 inchworm
10 medball bootstraps
20 banded good mornings
30s hollow hold
30s bar hang

MAIN

A. Deadlift (2x10@60-65%, 2x7@65-70%, 2x3@70-75%) - I assume my max right now ~325#
warm: 10x95, 8x135, 
main: 185x10, 195x10, 205x7, 215x7, 225x3, 245x3
(percentages: 57%, 60%, 63%, 66%, 69%, 75%)

B. (superset w A) 3 sets
{
6 seated leg raise
3 kip swing into 2 T2B
6 banded lat pulldown
}

C. 4 rounds, each for time, ~2min between sets (rounded down)
{
7 deadlift 185#
14 burpee bar jump
11 T2B (did all these unbroken)
}
Time: 1:30, 1:41, 1:44, 1:48

2025-11-05 WoD

WARM
400m run
1 min row
std warmup
several of movements below

MAIN

A. For time. 25min cap
{
500m row
40 BoxJumpOver 24"
500m row
40 KBS 53# (I accidentally did 50 reps!)
500m row
100 DU
500m row
40 KBS 53#
500m row
40 BoxJumpOver 24"
}
Time: 22:45 (IIRC)

2025-11-04 WoD

WARM
200m run
2x
{
1 min row
90-90's
10 cossack squat
10 banded pullaparts
10 shoulder rotations
3 pullup
2 spiderman
}

MAIN

A. 5x5 FrontSquat, add ~5# from last time (which was ~10days prior, and I did 165#)
warm: 10x45, 8x95, 6x135
mains: 1x5x165, 4x5x185

B. "Fran" - 21-15-9
{
Thruster 95#
Pullup
}
7:45 (better than I thought I'd do, and only 40s slower than when  I last did it almost 4 years ago)

2025-11-03 WoD

WARM
200m run
1 min row
std warmup
clean drills

MAIN

A1. Work to moderate heavy complex for few rounds, then A2.
{
1 Clean Deadlift
1 Hang PowerClean Transition to HighHang
2 Hang PowerClean
}
75, 95, 115

A2. work to heavy of this complex
{
1 PowerClean
2 HangPowerClean
}
135, 155, 165

B. (superset w A). 4x10 benchpress at same weight
warm: 10x45, 10x95
main: 4x10x115

C. 4 rounds for time
{
25 cal row
10 RingDip (Rx+. Rx was 20 HRPushup)
10 HangPowerClean (ascending weights per round: 75, 95, 115, 135)
}
time: 13:39

I added: 

D. 30s Barhang

2025-11-02 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean, PushJerk)
{
4x75, 3x95, 3x115, 3x135, 3x155, 2x165, 1x175 (clean only, failed jerk)
}

B. (Superset w A) 6x3 PlancheLean (~2-3s each)

C. (Superset w A) 5x3 HSHold

D. (Superset w A) MU work
3 strict pullups
3 strict C2B pullups + 3 RingDip
1 RingMU
2 RingMU
3 RingMU
2 attempts (Failed) StrictRingMU

2025-11-01 WoD

WARM

2x
{
1 min row
10 walking lunge
2 strict pullups
2 inchworm
10 banded good mornings
10 banded OHpress
10 banded lat pulldowns
}

MAIN

A. Activation
- build to moderate heavy deadlift at wod weight: 8x95, 6x135, 4x185
- 1 wallwalk
- 2x2 strict pullups
- 2x2 box jump
- 30 SU

B. 22min AMRAP partner wod
{
6 strict HSPU (Rx was wall walks)
36 Deadlift (3x6 each) 185 (first round, 165 after that). Rx was 205.
36 cal row (2x9 each)
then draw card:
{
- Diamond: 12 strict pullups - 2x3 each. We got this on rounds 1,2,4
- Heart: 24 partner burpees
- Spade: 24  Box Jumps
- Club: 150 SU (got this once. 1x75 each)
}
}
4 rounds minus 9 pullups

2025-10-31 WoD

WARM
200m run
std warmup

MAIN

A. 4x10 FrontSquat, from floor (1 powerclean to start each round), ~60% of ORM
warm: 10x45, 6x95, 5x135
main: 4x10x145# (~63%)

B. 3 rounds for time
{
15 abmat situps (straight leg)
16 T2B
31 Wallball 20#
}
time: 10:34 Rx

2025-10-30 WoD

WARM
200m run
2 rounds
{
1 min row
10 DBRDL
archer stretch
10 benchpress 45#
}

MAIN

A. Work to a heavy clean. Several rounds of complex below, then just doubles of powercleans
{
Clean Deadlift
Hang PowerClean
PowerClean
(then)
2 PowerCleans
}
Complex: 45, 75, 95, 115
PCs: 135, 155 (2 of each)

B. For time. 10-8-6-4-2 of
{
Benchpress 135 (Rx was 165. Did 155 for round of 10 then reduced)
PowerClean 155
}
9:42
}

2025-10-29 WoD

WARM

400m run
2x1min row
std warmup

MAIN

A. For time:
{
2 rounds
{
2 block run
5 burpees to target
10 strict pullups
}

2 rounds
{
2 block run
5 burpees to target
10 kipping pullups
}

2 rounds
{
2 block run
5 burpees to target
10 C2B pullups
}
}
time: 19:03 Rx

B. Accessory work - 3 rounds, not for time
{
8/arm DBCurl 30#
5 seated leg raise
1 min foam rolling
}
}

2025-10-28 WoD

WARM
200m run
2x
{
1 min row
10 90/90's
2 spiderman
10 AirSquats with band
2 spidermans
}

MAIN

A. Max sets of 3 FrontSquats in 10min, at 80%
warm: 5x95, 4x135, 3x165, 2x185
main: 13x3x185#

B. Four rounds, each in a 2 min window, 2 min rest b/t
{
10 BackSquat 95#
Row for cals remainder of 2 min. Score is calories
}
Cals: 22, 26, 27, 28

2025-10-27 WoD

WARM

600m row
std warmup
3 rounds
{
3 box jump over 24"
8 KBS 35#
5 HRPushup/3 RingDip/3 Pike Pushup
}

MAIN

A. For time
{
40 BoxJumpOver 24"
40 KBS 53#
40 HRPushup
30 BoxJumpOver 24"
30 KBS 53#
30 RingDip
20 BoxJumpOver 24"
20 KBS 53#
20 /arm DBPushpress (Rx) or 20 HSPU (Rx+) - I did 4 HSPU and 16/arm DBPushPress 35#
}
time: 17:42

B. Accessory work. 3 rounds, fast but not for time
{
100 BandedTricepPushdown
100 BandedGoodMornings (thickest band)
}
}

2025-10-26 WoD

WARM
1000m row
300m skierg
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
5x75, 4x95, 4x115, 3x135, 3x155, 2x165, 1x175(clean only, failed jerk)

B. (superset w A)
6x3 Pike Pushup 

C. 3x1 TuckFrontLever

D. DBCurl, 3 sets
8/arm x 25#, 7/arm x 30#, 6/arm x 35#

2025-10-25 WoD

WARM
500m row
500m ski erg
std warmup
several of movements below
1 min ski erg

MAIN

A. 30min AMRAP. Partner workout.
{
3 rounds
{
30 DBSnatch (3x5 each) 35# (Rx was 40#)
30 T2B (3x5 each)
}
1 min rest

3 rounds
{
30 DBThruster (3x5 each) 2x35# (Rx was 2x40#)
300 DU (5x30 each)
}

3 rounds (only got into first round before time cap
{
30 DBFrontSquat (3x5 each) 2x35# (Rx was 2x40#)
30 burpees (1 did 2x5 then we hit time cap
}
}

2025-10-24 WoD

WARM
200m run
2 min row
std warmup

MAIN

A. 5x5 FrontSquat at 75%-ish
warm: 5x45, 5x95, 5x135
main: 4x5 @ 165 (72%)

B. 5 rounds for time
buy-in: 35cal row
{
12 GobletBoxStepup 20" 40#
9 T2B
}
cash-out: 35cal row

time: 11:45

2025-10-23 Travel Workout

 A. Run 4km, not timed.

2025-10-20 WoD

WARM
400m run
2 min row
std warmup
10 DB RDL 2x25#
10 DB Bench 2x25#
10 banded lat pulldown

Deadlift: 5x95, 5x135, 3x185, 3x185
Benchpress 4x45, 5x95, 5x115, 3x135

MAIN

A. 5 rounds, each for rowing distance
{
Min 0-1: 5 Deadlift 185# (~70%)
Min 1-2: 5 Benchpress 135# (~70%)
Min 2-4: 2 min row for distance
Min 4: rest
}
meters: 526, 531, 521, 530, 532

2025-10-19 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean+PushJerk
5x45, 5x75, 5x95, 4x115, 3x135, 3x155, 2x165, 2x175 (clean only, failed jerk), 2x185 (1 failed, 1 very ugly clean)

B. (Superset w A) 7x1 HSHold

C. (Superset w A) MU practice
{
2x3 strict pullup
1x3 ring pullup + 3 ringdip
1 ring MU
2 ring MU unbroken
3 ring MU unbroken
4 ring MU unbroken
}

2025-10-18 WoD

WARM
200m run
3x1 min row
std warmup
deadlift: 5x45, 5x95, 5x135, 3x185
2x5 T2B
2x10 Seated leg rise
2x4 DBBoxStepOver 35, 50#

MAIN

A. Partner workout. 16min AMRAP
{
24 (3x4 each) Deadlift 185#
24 (3x4 each) DBBoxStepOver 20" 1x50#DB
12 T2B (did all sets unbroken)
}
4 sets even, but went 15sec over cap (16:15)

2025-10-17 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. Build to a heavy 1-rep thruster, over ~7 sets
5x45, 5x75, 4x95, 2x115, 1x135, 1x145 (failed)

B. For time. 21-15-9
{
Thruster 95#
Bar-facing burpees
}
10:42

2025-10-16 WoD

WARM
400m run
std warmup
1 min row
clean drills
20 SU
15 DU

MAIN

A. Work to a heavy PowerClean, using this complex for first few weights, then just PC's.
{
HighHangPowerClean
HangPowerClean
2 PowerClean
}
75, 95, 115 (complex)
135, 155, 165, 175 x 2
185 - two attempts, both failed

B. Superset w A
2x3 tempo strict chinups
3x1 RingMU

C. (superset a A,B)
2x20 SU, 2x15 DU

D. 6 rounds for time
{
2 RingMU (Rx was 3 chinup, Rx+ 3 MU)
4 PowerClean 135#
50 DU
}
time: 12:43
}

2025-10-15 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3-5 benchpress, increasing weight to heavier than WoD weight
1 min row complex (legs, legs+hips, legs+hips+arms)
}
95, 115, 135, 155

B. For time & quality
{
row 40-32-24-16-8 cals
benchpress 135# 20-16-12-8-4 reps
}
22:04 (135# was very heavy for me for this many reps)

C. 3 rounds, not for time
{
8 skull crusher 45#
25 banded pull-aparts
50 banded tricep extension (Rx was 100)
}

2025-10-14 WoD

WARM
std warmup

MAIN

A. "Competition Helen" 5 rounds (vs 3 for regular Helen) for time
{
400m run
21 KBS 53#
12 pullup
}
16:42 Rx (fastest for the group. Did all KBS unbroken, pullups all 7+5)
(3 round time was 10:23 - not too far off my PR of 9:51)

B. 3 rounds, not for time
{
8/arm HammerCurl 2x25#
1 min foam roll
}

2025-10-13 WoD

WARM
2min row (500m)
std warmup

MAIN

A. Work to a ORM FrontSquat
5x45, 95, 135
3x165
1x 185, 205, 215, 230 (PR over my previous of 227, set years ago)

B. 12 min AMRAP
{
25 ab mat situp
10 OHDBLunge 35# (Rx was 50), right arm, alternating
10 OHDBLunge 35# (Rx was 50), leftt arm, alternating
}
6 rounds + 15 situp

2025-10-12 WoD

 //Sunday open gym

WARM
std warmup
clean drills

MAIN

A. Row 1000m

B. Work to a heavy PowerClean + PushJerk CJ
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (failed jerk on both of these)

C. (Superset w B) 6x1 HSHold (5-10s balance for a couple of these)

D. (Superset w B) Pullup/MU work
3 pullup + 3 ring dip
3 pullup + 3 ring dip
1 MU unbroken
2 MU unbroken
3 MU unbroken
2 MU unbroken

2025-10-11 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10 min AMRAP
{
max effort wallballs 20#.
Every break, do one of:
{
10 burpee
10 cal row
10 ring row
}
}
70 wallballs. Did sets of 10, six breaks, 2 of each of the 'punishments'

B. 20 min AMRAP (was a partner wod, but I did it solo)
{
6 AirSquat
6 BBLunge 95# (3/side)
6 thruster 95#
* 0, 10, 20 min mark, 2 block run
}
10 rounds even

2025-10-10 WoD

WARM
400m run
std warmup
Deadlift drills

MAIN

A. 4 rnds, not for time
{
5 Deadlift (banded) at heavyish weight
warm: 5x95, 5x135
main: 5x185, 5x205, 5x225, 5x225
}

B. (superset w A) 4 rounds, not for time
{
7/side Filly Press 35#kb, 25# DB
}

C. For time
{
20 Deadlift 185# (Rx was 185#)
10 Strict HSPU (Rx was 15, but not strict)

15 Deadlift 185#
8 HSPU (Rx was 10)

10 Deadlift 185#
5 HSPU (Rx was 5)

500m row cashout
}
Time: 9:42

2025-10-09 WoD

WARM
400m run
1 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time 5-7 FrontSquat, With SquatClean for 1st and last rep
{
95, 115, 135, 155#
}

B. (Superset w A) - 4x3-5 strict pullups. Rx+, weighted. 3231 tempo
5x16#, 4x26#, 3x35#, 2x44#

B1. Did 1 RingMU to decide if I wanted to do them in the wod below. Didn't.

C. 16 min EMOM
{
Min 1: 1 SquatClean + 5 FrontSquat 95# (Rx was 115)
Min 2: 7 BoxJumpOver 24"
Min 3: 7 Pullup (kipping)
Min 4: 30s plank hold
}

2025-10-08 WoD

WARM
400m run
2 min row
std warmup
empty sled push x2

MAIN

A. For quality & time. ~30min cap
{
2 mile Airdyne
2 block farmer carry 1x53#kb

5 block run
50 (25/arm) DBPushPress 35#

1500 m row
10 down-n-back sled push sled+45#
}
time: 32:10

2025-10-07 WoD

WARM
400m run
std warmup
DU practice

MAIN

A. 3 rounds, not for time
{
7/side Bulgarian SplitSquat (KB in goblet position) 35#
16 GorillaRow 2x35#
7 seated leg raise
}

B. 12 min AMRAP
{
120 DU
60 wallball 20#
30 T2B (Rx+. Rx was knee tuck)
}
1rnd+135 (120DU + 15 WB)

2025-10-06 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 3-4 rounds of this clean complex
{
HighHangCleanPull
HighHangPowerClean
CleanExtension (knee to highhang)
PowerClean
}
45, 75, 95, 115

Then 2 PowerCleans/round, increasing weight

2x135, 2x155, 2x165

B. (Superset w A) 4x7 Benchpress 31x1 tempo
3x7x95#

C. 3 rounds, each for time
{
2 block run
8 PowerClean 95#
5 BurpeeBarJump
8 PowerClean 95#
5 BurpeeBarJump
}
time: 3:11, 3:45, 3:55 (did ~1:45 rest b/t vs the recommended 2+)

2025-10-05 WoD

 A. Bike 12km (didn't write time down - Portland Marathon was going on and so I got re-routed several places, slowed by crowds, etc.

2025-10-04 WoD

//partner wod, but I did it solo. A was originally all syncro; B was you-go-I-go.

WARM
400m run
2 min row
std warmup

MAIN

A. 3 rounds for time
{
2 block run
20 AirSquat
10 burpees
}
time: 9:05

5 min rest

B. 20min AMRAP
{
first 2,4,6,8,10 of
{
DB (deficit) Pushup
DBFrontSquat 2x35#
BoxJumpOver 24"
}
then 30 walking lunges
}
2 full rounds, plus all-but-the-lunges on 3rd round. So 2 rd+ 90 reps, or 330 reps total

2025-10-03 WoD

WARM
std warmup
20kbs 35#
10 goblet squat 35#
5 T2B

MAIN

A. 3 rounds, not for time
{
1 min row
3-5 thruster (45#, 75#, 95#)
3 T2B
1 min airdyne
}

B. For time, segment any way you like
{
50 cal row
50 thruster 95#
50 T2B
50 cal airdyne
}
time: 18:03
I did 3x(5+5) thrusters/T2B, then did 30 cal bike; then same but 30 cal row
then 2x(5+5), 20 cal bike, then same and 20 cal row

2025-10-02 Travel Workout

 A. Run 3.5km - moderate pace

2025-09-30 WoD

WARM
400m run
std warmup
tabata hollowhold (ouch!)

MAIN

A. BackSquat 5x3, ascending to ~75% ORM. Tempo 33x1
warm: 5x45, 5x95 at tempo
main: 3x135, 3x155, 3x165, 3x175, 3x195

B. (Superset w last few sets of A)
3x8 GobletSquat 35# at 33x1 tempo

C. 3 rounds for time
{
40 feet-anchored situps
20 alternating DBFrontRackLunge 2x35#
}
Time: 7:13

2025-09-29 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds of this complex
{
HighHangSnatchHighPull
HighHangPowerSnatch
HangHinge
HangPowerSnatch
}
45, 65, 75

B. (still part of strength/skill portion of workout) 3-4 rounds, time allowing
{
2 HangPowerSnatch, ascending weight
20 SU/DU
1 StrictHSPU
}
85, 95, 115, 125(made the first at 125 with questionable form, failed 2nd rep)

C. 15 min AMRAP
{
20 DU
5 HangPowerClean 95# (Rx was HPS 75#)
4 strict HSPU (Rx was pushpress, Rx+ 5 strict HSPU)
}
10 rounds even
(HSPU: did 5 first couple rounds, then 4 for a few rounds, then 3. Avg'd about 3.8)|

2025-09-28 WoD

 A. Bike 21km. Didn't time, as I went with Alisa and had to stop/checkin periodically. Moderate pace.

2025-09-27 WoD

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 30min cap. Was a partner workout but I did it solo, scaled some of movements down
{
8 rounds:
{
10 Goblet Squat 35# (rx was 50#)
5 pullup
}

1 block run

8 rounds:
{
10 S2O 75# (rx was 50#)
5 box jump 24"
}

15 cal row

8 rounds:
{
10 DBSnatch 35# (rx was 50#)
5 burpee
}
}
time: 26:10

2025-09-26 WoD

WARM
400m run
std warmup
1 min airdyne

MAIN

A. 4 rounds, not for time
{
8 back-rack box stepup 75#, 20"
5 beat swings
8/side one arm DB Row 35#
}

B. 4 rounds for time (* 1 long block run buy-in)
{
5 HSPU (Rx+, but did 5,4,3,3. Rx was 2 wallwalk)
9 T2B (Rx+, Rx was knee ups)
21 wallball 20#
}
time: 10:10

2025-09-25 WoD

WARM
std warmup

MAIN

A. 30min AMRAP
{
2 block run
2xdown-n-back sled push (45# plate)
2 block run
1 block farmer carry 2x35# (unbroken)
2 block run
500m row
}
2 full rounds + 2 block run +  4 sled push + 1 block run

2025-09-24 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 deadlift, banded, moderate-heavy, same weight across all sets
warm: 5x95, 5x135
main: 5x5x185#, red band

B. (Superset w A) 5x5 PushPress, same weight across all sets
warm: 5x45, 5x65, 5x75
main 5x5 x 95#

C. 5 rounds for time
{
10 Ring Pushup (Rx+, Rx was regular pushup)
20 rKBS (scaled - Rx was aKBS)
30 DU
}
time: 8:03

2025-07-23 WoD

WARM

400m run
1 min row
std warmup

MAIN

A. BackSquat, 1s rest at bottom of all reps. 2x7x65%, 2x7x75%, 2x7x85% (approx)
{
warm: 5x45, 5x95, 5x135
main: 2x7x165, 2x5x195, 2x3x215
}

B. 11min amrap
{
7 DBFrontSquat 2x35# (rx was 2x50#)
7 BoxJumpOver 24"
7 Pullup
}
7 rounds even

2025-09-21 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk
5x75, 4x95, 4x115, 3x135, 2x155, 2x165(clean only, failed jerk)

B. (SuperSet w A) HSPU work
6x1 Strict HSPU

C. (SuperSet w A) MU Work
2x3 strict pullup
2 ring pullup
2x1 RingMU (kipping)
1x2 RingMU (kipping)

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2025-09-19 WoD

//First day back after a week of travel, so scaled a bit to not hurt myself :-p

WARM
1 min Airdyne
std warmup
deadlift drills

MAIN

A. Deadlift 5x65%,5x75, 5x85, 5x75, 5x65. I scaled down a bit from that:
warm: 5x95, 5x135, 5x185
main: 5x215, 4x245, 3x275, 4x245, 5x215 (percentages about 60/70/80 based on 345#)

B. (Superset w A)
4x5 Hanging Leg Raise
4x5 kip swings

C. 2 rounds (Rx was 3 but I had to get to work)
{
24 T2B
24 Goblet Lunge 44# (Rx was 53#)
}
//didn't time it

2025-09-18 Travel Workout

 A. Run 2km at high speed (about 90% of my 1mile pace)

2025-09-16 Travel Workout

 A. Run 4km; not timed

2025-09-15 Travel Workout

//Travel workout while in Edinburgh

A. Run 4km. (not timed)

B. 50 pushups

C. Hike 4.5 miles (w 700ft climb)

2025-09-11 WoD

 //tweaked something in my back so cut the workout short today

WARM
2x 
{
1 min row
10 banded pullaparts
10 banded good mornings
10 box stepups
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
8 DB BoxStepDown 30# (left leg)
8 DB BoxStepDown 30# (right leg)
10 DU
}

B. For time
{
25 T2B
50 wallball 20# <-- got 25 reps in, then stopped
100 DU (DNF)
50 wallball 20# (DNF)
25 T2B (DNF)
}

2025-09-09 WoD

 WARM
1 min airdyne
std warmup
deadlift drills

MAIN

A. 5x8-10 Deadlift at 70% (just getting over a cold so scaled back a bit from there)
warm: 5x95, 5x135, 5x185
main: 8x205, 3x6 x 225

B. (Superset w A) 5x3 Box Jump

C. 7 rounds for time
{
1 strict chinup (adding 1 rep per round)
7 box jump over 24"
11 DBSnatch 35# (Rx was 40#) 
}
time: 10:45 (scaled)

2025-09-08 WoD

WARM
3 min row
std warmup
clean drills

MAIN

A. 4 rounds, not for time
{
1 PowerClean into
3-7 FrontSquat
3 ring dip hold and negative
}
75#, 95#, 115#, 135#

B. For time:
{
3 block run
21 FrontSquat 95#
21 RingDip (Rx+. Rx was pushups)

2 block run with medball 20#
15 FrontSquat 115#
15 RingDip 

1 block 'run' with 50# DB
9 FrontSquat 135#
9 RingDip
}
time: 15:52

2025-09-07 WoD

 A. Bike ~12km. Didn't time it. Brought Alisa with me so was a leisurely pace for most of it.

2025-09-06 WoD

WARM
3 min row
std warmup
deadlift drills

MAIN

A. work up to a heavier-than-WoD deadlift
5x95, 5x135, 5x185, 4x225

B. 3x5 wallball 20#

C. 10 min AMRAP
{
ME Wallball
* Every break, do 20Du or 10 cal row, or 10 burpees
}
20, 20, 10, 15, 15, 10
2x20DU, 2x10cal row, 2x10burpees

5 min rest

D. 20min AMRAP. Partner workout, you-go-I-go
{
2 block run buy-in
then repeat
{
5 pushup
5 boxjumpover 24"
5 deadlift 185#
}
2 block run cash-out
}
12 full rounds (each), then 10 reps each of the 13th round

2025-09-05 WoD

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
3 S2O, ascending (1 power clean to shoulders, Pushpress/PushJerk)
4 C2B pullups
1 block run
}
Weights: 95, 115, 135, 155

B. 20 min AMRAP
{
6 S2O 135 (2x 1 powerclean + 3 PushJerk)
12 C2B Pullup
3 block run
}
4 rounds even

2025-09-04 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 6x3 FrontSquat
warm: 5x45, 5x95, 5x135
main: 5x3@185# (ran out of time before 6th round)

B. (Superset w A) 3x10 Hanging Leg Raise

C. 10 min AMRAP. 2,4,6... of
{
DBFrontSquat 2x35# (rx was 2x50#)
T2B
}
2,4,6,8,10,12,14.. then 16FS+8T2B = 156 reps 

2025-09-03 WoD

WARM
200m run
std warmup
snatch drills

MAIN

A. 3 rounds of the complex below, then work to a heavy 2 rep power snatch
{
{
1 HighHangSnatch(from pockets)
1 HighHangSnatch
1 HangSnatch
} 65, 75, 85#

2 HangSnatch 95, 105, 115, 125(Failed)
}

B. (Superset w A) 4x20 DU

C. 4 rounds, each 2 min, with 2 min rest, score is cals
{
7 HangPowerClean 95# (Rx was HPS 75#)
50 DU
Row for cals in remaining time
}
cals: 8,11,9,15

D. 1 HSHold
}

2025-09-02 WoD

WARM
400m run
std warmup

MAIN

A. 5x5 benchpress - same weight on all - not for time
warm: 5x45, 5x95
main: 5x5 @ 115#

B. (Superset w A) 5x3-5 rep strict pullups (or weighted, which was what I did)
5x26#, 4x35#,  3x44#, 2x53#, 1x70#

C. 4 rounds for time
{
25 abmat situps
12 DB InclineBench on medball 2x30# (Rx was 2x50#)
9 Strict pullups
}
9:24

I added

D. 1 HSHold

2025-09-01 WoD

 //Labor day - Hero WoD

WARM
2 block run
Tabata of various movements
Several of each of the movements in the WoD

MAIN

A. "Whitten" - Hero WoD - 5 rounds for time
{
22 KBS (was supposed to be AKBS, I did RKBS) 53#
22 BoxJump 24"
2 block run
22 burpees
22 WallBall 20#
}
time: 42:30

2025-08-31 WoD

 A. Bike 10.97km; 36:35; 18.0Km/hr

2025-08-30 WoD

 //gym closed. did a short bike

A. Bike 11.5km; 45:00; ~15km/hr

2025-08-29 WoD

WARM
200m run
2x200m row
std warmup
thruster drills

MAIN

A. Tabata HollowHold

B. For time
{
27 Thruster 95# (Rx+, Rx was 75#)
27 T2B (Rx+, Rx was K2E)
3 block run
18 Thrusters
18 T2B
2 block run
9 Thrusters
9 T2B
1 block run
}
time: 16:15

2025-08-28 WoD

WARM
200m run
1 min airdyne
std warmup
clean drills

MAIN

A. 90s EMOM for 15 min (11 sets). 2-5 PowerCleans, increasing weight over all sets
5x75, 5x85, 4x95, 4x105,
3x115, 3x125, 3x135,
2x145, 2x155, 2x165, 2x175, 2x180 (little sloppy but heaviest I've PC'd for a while!)

B. For time, divide any way. 10 min cap
{
100 KBS 53#
50 Burpees
}
7:39

2025-08-27 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. 4x7 BackSquat, ~70% of ORM
warm: 5x45, 5x95, 5x135
main: 1x7@165, 3x7@185

B. 16min AMRAP
{
2 block run
20 Suitcase DBLunge 35# (Rx was 50#)
2 block run
20 GobletLunge 35# (Rx was 50#)
2 block run
20 OHDBLunge 35# (Rx was 50#)
}
1 round + 45 reps (1 block run on last of the 2nd round's runs)

2025-08-25 Travel Workout

 A. Run 3.73km; 19:22; 5:12 pace

2025-08-24 Travel Workout

 A. Run 3.31km; 19:52; 6:00 pace

2025-08-23 TravelWorkout

 WARM
500m row
std warmup

MAIN

A. 3x10 GobletSquat 44#

B. 3x5 pullup

C. 5x3 HSPU

D. 3x10 Reverse Fly 2x10#

E. 3x10 DBCurl 2x25#

F. 100 KBS 44#

2025-08-22 Travel Workout

 A. Run 5.16km; 27:35; 5:21

2025-08-21 Travel Workout

 A. Run 4.1km; 21:43; 5:18 pace.

Little shorter than 5k, and a little slower than usual, but wanted to see how my knees were doing before going harder over the rest of this trip. 

2025-08-19 WoD

WARM
400m run
2x
{
AYT's
2 spiderman
banded monster walks
shoulder bridges
1 min row
}
pullup drills

MAIN

A. 4 rounds, not for time (emom style with 1 min for pullup/dip, 2 min for squats)
{
5 strict pullups
5 strict ring dip
8/side bulgarian split squat 35#KB
}

B. 15 min AMRAP
{
10 C2B Pullups
10 Goblet Squat 53#
20 abmat situps
}
7 rounds even

2025-08-18 WoD

WARM
400m run
2x
{
1 min row
10 cossack squats
10 banded deadlifts
10 banded good mornings
10 banded OHPress
}

MAIN

A. 5 rounds for time
{
10 DBPushPress 2x35# (Rx was 2x50#)
12 SDHP 75# (Rx was 95#)
}
time: 6:35

B. 10x1 deadlift at 85# with band added
warm: 5x135#, 4x185#, 3x225#, 2x255#
main: 8x1x275# with purple band (as w warmup sets too)

2025-08-17 WoD

 A. Bike 21.09; 1:04:36; 19.59 km/hr

2025-08-16 WoD

WARM
Std warmup
3x300m row

MAIN

A. 5 rounds, not for time:
{
5 strict OHPress (65# first 2 sets, then 75#)
5 strict L-Sit chinups
}

B. 17 min AMRAP. Partner workout. syncro for all but the rowing
{
4 partner sychro burpees
4 DB Clean (left) 35# (Rx was 50#)
4 DB Thruster (left) 35# (Rx was 50#)
4 DB OhLunge (left arm) 35# (Rx was 50#)
4 partner sychro burpees
4 DB Clean (right) 35# (Rx was 50#)
4 DB Thruster (right) 35# (Rx was 50#)
4 DB OhLunge (right arm) 35# (Rx was 50#)
250m row (each. 1 partner rests while other rows)
}
4 full rounds, 5th round all but the rowing (so 4+32)

2025-08-15 WoD

WARM
400m run
2x
{
1 min row
10 ringrow
10 barbell RDL
2 spidermans
1 inchworm
10 box stepup
}

MAIN

A. 4 rounds, not for time
{
8 Barbell RDL 135#
10 goblet box stepup 35#, 24" box
12 Gorilla Row 35# KB
}

B. For time, 20 min cap
{
40 cal row
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
1 mile Airdyne
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
3 block run
40 KBS 53#
20 T2B (Rx+. Rx was kneeups)
}
19:10 Rx+

2025-08-14 WoD

WARM
std warmup
2x1min row   

MAIN

A. 5 rounds, not for time
{
8-10 benchpress, heavy-ish weight - should be hard to finish those rounds
5-15 close-grip pushup (to failure)
}
bench: 115#, 10,8,8,7.6
pushups: 10,8,5,5,5

B. 12 min AMRAP
{
1 HSPU (subbed for wallwalks)
1 PowerClean 135#
10 DU
2,2,20
3,3,30...
after round 5, go back to 1,1,10
}
Score: 1-5, then 1,2,3 without the DU = 222 reps
I started with strict HSPU, but in later rounds did some strict, a couple negatives, some kipping

2025-08-11 WoD

WARM
200m run
2x
{
1 min row
2 spidermans
3 kip swings
4 cossack squats
AYTs w band
}

MAIN

A. 15 min AMRAP
{
5 pullup
10 pushup or 5 HSPU (Rx+)
15 AirSquat
}
11 rounds + 8 reps (5 rounds with strict HSPU, 6+ rounds with pushups

B. 3 rounds, not for time
{
8 barbell curl (1 round at 55#, 2 at 65#)
2 length sled push (sled + 35#)
25 banded tricep extension
}

2025-08-10 WoD

A. Bike 12.95km; 40:36; 19.13 km/hr

2025-08-09 WoD

WARM

1000m row
std warmup

MAIN

(was a partner wod, but I did it solo, did 3x6 vs 2x7 each)

A. 4 rounds, each 6 min (5 min work, 1 min rest)
{
2 block run
3 rounds
{
6 HangPowerClean 95#
6 FrontSquat 95#
}
In remaining time, max effort wallball (which is the score for the round
}
Wallballs: 20, 16, 15, 15

2025-08-08 WoD

WARM
std warmup

MAIN

Similar to Linda, but weighted chinup instead of SquatCleans
A. 10,9,8,7....3,2,1 of
{
Deadlift 185# (Rx was 1.5x bodyweight, which would be 245# for me. I did 1.1x)
Benchpress 115# (Rx was 1.0x bodyweight, which would be 165#, so this was about 70%)
weighted chinup (Rx was 20x, but I did:
 - 10x5#, 9x10#, 8x15#, 7x20#, 6x25#, 5x30#, 4x35#, 3x40#, 2x45#, 1x50#
}
didn't write time down but was very long - 30-35min?

2025-08-07 WoD

WARM
400m run
std warmup

MAIN

A. For time
{
35 T2B
35 Burpees
1 Mile run
25 T2B
25 Burpees
5 block run (~1/2 Mile)
15 T2B
15 Burpees
2 block run (~1/4 mile)
}
24:35 (note, I forgot the 2 block run at the end, then realized it and completed the workout. so this time includes about a minute break).

B. 3 rounds, not for time
{
8/side DBCurl 25#
8 skull crushers 45#
3 dragon flag negatives
}

2025-08-06 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 3-rep, TEMPO BackSquat (33x0)
8x95, 6x135, 3x185, 3x205, 3x225

B. 3 rounds, each for time
{
15 cal Airdyne (Rx was 20)
50' DB lunge 2x35# (Rx was 2x50#)
}
times: 3:15, 3:10, 3:03

I added

C. 3 rounds, not for time
{
5s planche lean
10s HSHold
}

2025-08-05 WoD

WARM
200m run
std warmup
DU/SU practice

MAIN

A. 15 min AMRAP
{
5 strict pullup
15 strict pushup (Rx) or 10 strict ringdip (Rx+)
45 SU (Rx was 35 DU)
}
each movement must be unbroken or start again at beginning of that movement
score: 6 sets (3 w ringdips, 3 with pushup) + 2 reps

B. Deadlift accessory work. Do each movement, all sets, before moving to next
{
3x10 DBRDL 2x35#
3x8 BBGoodMorning 95#
100 Banded Jefferson Curl
}

2025-08-04 WoD

WARM

400m run
6 spiderman
1 min squat hold
10 jumping squats
banded TWY's
5 OHPress 45#

Clean drills

MAIN

A. Work to a heavy PowerClean + PushJerk, somewhere around 80-90% ORM
5x75, 4x95, 3x115, 3x135, 2x155, 1x165 (PC only, failed jerk)

B. 4 rounds for time
{
10 PowerClean + PushJerk 135#
2 block run
}
time: 15:46 
Not bad considering ~7 minutes of that was running. So under 9 min for 1.33x Grace

I added:

C. 3 Planche Lean, 5-10s each

2025-08-03 WoD

 A. Bike 21.11km; 1:03:20; 20.00 km/h

2025-08-02 WoD

WARM

2x
{
1 min row
10 bootstraps
10 scap pulls
10 90-90s
10 jumping squats
}

PowerClean 5x95, 3x135

MAIN

A. Partner chipper. Divide with partner as needed. Every 2min, stop and one partner do 5 PowerCleans. Did Rx+ as shown below.  (Rx was -20 reps of each, and 95# on barbell)
{
120 wallball 20# (6x10 each)
100 Pushup (sets of 10, then sets of 5. 50 total each)
80 Pullup (set of 5 each)
60 box jump over 24"
2k row
}
Time 26:35 (13 sets of powercleans, I did 6, partner did 7)

2025-08-01 Travel Workout

 A. 1hr (light) kayaking.

2025-07-31 Travel Workout

 A. 1hr (light) kayaking

2025-07-30 WoD

WARM
std warmup

MAIN

A. Benchpress: 2x10@70%, 2x7@75%,2x4@80%, 1x85#
warm: 5x45, 5x95
main: 1x7@125(fail), 1x10@115, 2x6x125, 2x4x135, 1x2x145 

B. 15min AMRAP
{
4 T2B
8 Pushup
12 BoxJumpOver 24"
* 500m row at 5 and 10 min mark
}
7 rounds + 6 reps

2025-07-29 WoD

WARM
400m run
1 min row
2x
{
20s SU/DU
2 inchworm
20 shoulder taps
20 banded good mornings
}

Deadlift drills

MAIN

A. 5x3 banded deadlift at ~70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 1x3x225, 3x3x235 (all banded, heavy green band)

B. (superset w A) 4 sets
{
20 DU
1 HSPU (strict) w 25# plates
}

C. 11 min AMRAP
{
Buy-in: 1 block farmer carry 2x50#
35 DU
7 Deadlift 185
5 HSPU (strict)
}
3 rounds + 35 DU + 3 deadlift

2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30

2025-07-27 WoD

 A. Bike 21.18km; 1:00:03; 21.16 km/hr

2025-07-26 WoD

WARM

2x
{
1 min row
4 spiderman
5 shoulder swimmers
5 front squat 45#
3 powerclean 45#
3 Pushpress 45#
10 good mornings 45#
}

MAIN

(partner wod, decided to do it solo, trying to do the whole thing vs alternating rounds)

A. 40 rounds for time. 30 min cap
{
1 PowerClean 95#
2 FrontSquat 95#
3 PushPress/PushJerk 95#
4 burpee bar jump
*every 10th round, 1 block run
}
32 rounds by the time cap = 323 reps

2025-07-25 WoD

WARM
200m run
2x
{
1 min row
10 box stepup
10 lat pulldown
10 ring row
10 KBS 35#
4 spiderman
}

MAIN

A. Deadlift 5x2 @80-85%, 2" deficit, dead stop between reps
warm: 6x95, 5x135, 3x185, 3x225
main: 3x2@255, 2x2@275 (~80, 85% of 325)

B. (superset w A) 5x3 strict pullup (I did weighted for most sets)
3xbw, 3x26, 3x35, 2x44, 2x53#

C. 3 rounds for time
{
10 strict pullups
15 Box Jump Over 24"
*cash out: 100 KBS 53#
}
time: 9:56 Rx

2025-07-24 WoD

WARM
200m run
std warmup
1 min airdyne

MAIN

A. 10 min AMRAP Benchpress, sets of 3 at 70%
warm: 10x45, 5x95, 4x115, 3x135
main: 12x3x135 (1 set less than a few weeks back - went a little hard out of the gate)

B. 10 min AMRAP
{
15 DBSnatch 35# left arm (Rx was 50#)
10 DB Floor Press 2x25# (Rx was 2x50#)
15 DBSnatch 35# right arm (Rx was 50#)
10 pushup
}
4 rounds + 2 snatches

I added

C. 3 rounds, not for time
{
2 planche lean, 5s hold
1 HSHold
}

2025-07-23 WoD

WARM
200m run
2x
{
1 min row
3 inchworm
bootstraps
banded good mornings
banded OHPress
tempo air squats
5 wallball
}

MAIN

A. 3 rounds, each on 8 min mark of running clock (rest if you finish before 8 min)
{
30 wallball 20# (did round 1 unbroken, r2 in 2 sets, r3 in 3 sets)
50' Burpee BroadJumps (ugh)
1000m row
}
Times: 6:15, 6:45, 7:13

B. Not for time
{
25 RingDip
50 banded bicep hammer curls
50 banded tricep pulldowns
50 ring curls
}

2025-07-22 WoD

WARM
400m run
2 rounds
{
15 KBS 35#
2 inchworm
4 spidermans
20 DU
}

MAIN

A. 5x3 banded deadlift @70%
warm: 5x95, 4x135, 3x185
main: 1x3x205, 4x3x225

B. (superset w A) 4x20 DU

C. For time. 50-40-30-20-10
{
Abmat situps
DU
walking lunges
DU
}
Time: 15:08 Rx

2025-07-21 WoD

WARM

400m run

2x 
{
4 spiderman
2 inchworm
5 btn OH Press 45#
5 jumping squats
mixed grip bar hang 20s
}

Clean & OH Press drills

Pullup drills

MAIN

A. 4-5 rounds, not for time
{
1 PowerClean + 2 PushJerk, increasing weight
3 max height C2B pullup
}
95, 95, 115, 135, 155 (1 jerk)

B. For time
{
4 block run
15 C2B Pullup
25 PushPress/PushJerk 115# (Rx was 135)
4 block run
25 PushPress/PushJerk 115# (Rx was 135)
15 C2B Pullup
4 block run
}
time: 20:22
Run was 3:00, 3:15, 3:30, so 9:45 total, which meant remainder was 12:37, not too bad.

I added

C. 2 rounds, not for time
{
1 HSHold
2 Planche Lean
}

2025-07-20 WoD

 A. Bike 21.24; 1:02:35; 20.36 km/hr (fastest for some time)

2025-07-19 WoD

 //got to the gym early so did some supplemental work (A) below.

WARM
2x
{
1 min row
2 inchworm
2 spiderman
10 cossack squats
10 goblet squats 25#
10 DBSnatch 25#
10 RDL w 25# DB
}

MAIN

A. 3 rounds, not for time
{
5 pike pushup
1 HSHold
3 planche lean
3/side OneArmChinup (band-assisted)
1 tuck front lever
1 tuck back lever
}

B. 25 min AMRAP. Was partner workout but I did it solo.
{
55 DBPushPress 2x35#
55 cal row
55 Goblet Squat 35#
55 DBSnatch 35#
55 cal Airdyne
}
1 full round + 55 pushpress = 330 reps

2025-07-18 WoD

WARM

400m run
2x
{
1 min Airdyne
2 spidermans
2 inchworm
10 good mornings
10 deadlift 45#
}

MAIN

A. 15 min EMOM 1.5 (11 rounds) - 2 deadlifts w 2 inch deficit
warm: 5x95, 4x135, 2x185
main: 3x2@185#, 4x2@205#, 4x2@225#

B. 14 min AMRAP. 
{
*5 block run buy-in (~4min)
4-8-12 (repeat) of
{
PowerClean 95#
T2B
}
}
2 full rounds + 4+4+8 (16 extra reps)

2025-07-17 WoD

WARM
400m run
4 spiderman
20 walking lunge
10 mini-band BB Squats
10 AYT's
10 Ring Row

MAIN

A. 9-6-3-6-9 Back Squat, peaking at ~80%
warm: 8x95, 8x135
main: 9x185, 6x205, 3x225, 6x205, 9x185

B. (between main sets of A) 4x6 Pendlay Row 95#

C. 14 min AMRAP
{
9 BackSquat 115#
9 Pullup
9 RingPushup (Rx+ option, Rx was regular pullup)
* Run 1 long block on min 0, 5, 10
}
6 rounds + 9 reps

2025-07-16 Travel Workout

 A. 100 pushup (set of 15, 12, then smaller after that)

B. 3x2 Planche Lean

C. 3 HSHold

2025-07-14 WoD

WARM
400m run
2x
{
1 min row
90-90's
2 spidermans
10 A-T-Y's
}

Clean drills

MAIN

A. 4 rounds, not for time
{
2 HangSquatClean, into
2 FrontSquat
3 pullup with 2s pause at the top
}
95, 115, 135, 155#

B. "Jackie" - for time
{
1000m row
50 Thruster 45#
30 pullup
}
8:36 (1s PR!)
}

2025-07-13 WoD

 A. Bike 21.17km; 1:02:46; 20.24 km/hr

2025-07-12 WoD

WARM
std warmup
clean drills
hang cleans 5x95, 4x115, 3x135, 2x155
T2B drills

MAIN

A. Partner workout, for time
{
3 block run (together)
100 T2B (traded off 10 sets of 5 each)

2 block run (together)
80 Burpee BoxJumpOver 20" (Rx was 24") (10 sets of 4 each)

1 block run (together)
60 HangPowerClean 135# (10 sets of 3 each)
}
23:46

I added:

B. 3 rounds, not for time
{
10s planche lean
5-10s HSHold

2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-07-10 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 5x3 Deadlift at 70-75%, with full pause, and 1-2" deficit (I did 2")
warm: 5x95, 5x135, 4x185, 3x205 (counted this as first set, as I ran out of time)
main: 4x3 Deadlift at 225# (70% of 325)

B. (Superset w A) 4x20s jump rope (SUx2, DUx2)

C. 2 rounds for time
{
1-2-3-4-5-4-3-2-1 of
{
KB Deadlift 53#
KBS 53#
}
100 DU
}
time: 7:00

I added:

C. 3 rounds, not for time
{
10s planche lean
5s Tuck Front Lever
}

2025-07-09 WoD

WARM
std warmup

MAIN

A. 6x6 Benchpress at same weight
warm: 10x45#, 6x95#
main: 6x6 @ 115#

B. (Superset w A) 5x8 Barbell row 95#

C. 4 rounds for time
{
50' farmer carry 2x50# DB
20 pushup
20 abmat situp with anchored feet
}
time: 8:22 Rx

I added:

D. 3 rounds, not for time
{
10s planche lean (very slight)
10s HSHold
}

2025-07-08 WoD

WARM
std warmup

MAIN

A. 3 rounds for time
{
1 mile run
50 wallball 20#
}
time: 30:26 Rx

Times:
mile run: 6:47
50 wallball:  2:06
mile run: 7:35
50 wallball: 2:37
mile run: 9:00
50 wallball: 3:10

Not bad. I'd estimated 35min with a stretch goal of sub-30, which I almost made. This was basically 2 benchmark workouts in one. Karen + 5Krun

2025-07-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworm
5 glute bridge walk-out
2 sideplank
20s lat pulldown hold (w band)
}

Deadlift drills

MAIN

A. Work to a 1RM deadlift. Coach suggested 7x1, increasing. I did more than that to warm up
3x95, 3x135, 3x185
2x225, 2x245, 2x265
1x285, 1x305, 1x335(failed). Did 325 last week, figured I'd do a bigger jump - probably a mistake)

B. 9 min AMRAP. 1,2,3,4,5 (then back to 1,2...) of
{
Deadlift 185#
StrictPullup
Burpee Bar Jump
}
finished 2 full rounds + 4 reps (=94 reps)

2025-07-06 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. OHPress
warm: 5x45
main: 8x65, 6x75, 4x85

B. (Superset w A) 3x3 strict C2B Pullup

C. Work to a moderate heavy PowerClean
5x75, 5x95, 4x115, 3x135, 2x155, 2x165

D. (Superset w C) HSHold (balance practice)
5x10s HSHold

E. Press to HS negatives (2)

2025-07-05 WoD

 A. Bike 11.33km; 18km/hr avg; didn't get total time (forgot to switch off timer)

2025-07-04 WoD

WARM
2x
{
1 min row
4 spiderman
2 inchworm
5 shoulder swimmer
5 front squat 45#
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 PowerClean into...
5 front squat
3 ring pushup (Rx+. Rx was pushups)
1 min row (only did 3 of these)
}
5x95, 5x115, 4x135, 3x155

B. For time: 21-15-9-15-21 (81 reps) of
{
* 3 block run buy-in
FrontSquat 95#
RingPushup (Rx+. Rx was pushups)
* 3 block run cash-out
}
time: 18:00

2025-07-03 WoD

 WARM
std warmup
1 min row
empty sled push

MAIN

A. 24 min AMRAP
{
down-n-back sled push (sled + 45 + 25)
1 block carry*
20 DU (add 20 every round)
}
*R1: 35# KBOHCarry
*R2: 35# FrontRackCarry
*R3: 2x35# Farmer Carry
*R4: 1x53# Farmer Carry
*R5: 1x35# KBOHCarry
4 rounds plus start of 5th
20+40+60+80 DU = 200

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps

2025-06-30 WoD

WARM

400m run

2x
{
1 min row
2 spidermans
90-90's
5 hang powerclean 45#
5 strict OHPress 45#
5 back squat 45#
}

MAIN

A. 10-8-6-4-2 BackSquat, going up in weight to ~80-90% for the set of 2
warm: 5x95, 5x135
main: 10x165, 8x185, 6x205, 4x225, 2x245 (86% of my ORM of 285 - which was set years ago, so felt pretty good)

B. 3 rounds, each for time, ~2min rest b/t
{
500m row
4 strict HSPU (Rx was 2 wallwalks, Rx+ was 8 HSPU, so somewhere between)
8 HangPowerClean 75#
16 backrack barbell lunge 75#
}
times: 3:45, 3:30: 3:27

2025-06-29 WoD

 A. Bike 22.28km; 1:06:21; 20.15 km/hr pace

2025-06-28 WoD

WARM
3x200m row
std warmup

MAIN

A. 10min AMRAP. sets of 3 reps at 70-80% ORM, alternating with partner
warm: 10x45, 8x95, 3x135, 3x155
main: 13 x 3x135 (13 rounds each)

B. Partner AMRAP 15. you-go-I-go
{
8 PushPress 95#
4 Bar-facing Burpees
200m row
}
partner did 6 rounds. I did 5 rounds + 8 pushpress + 4 burpees and 10s rowing.

2025-06-27 Travel workout

WARM
10 min airdyne

MAIN

A. 3x10 incline DB Bench 25/30/35#

B. 3x10 DBRow 30#

C. 3x8 Chinup

D. 3x10 KBS 50#

E. 3x10 DB OHPress 20/25/30#

F. 3x10 tricep extension (moderate)

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2025-06-25 Travel Workout

 A. Run 5.2km (didn't time - slow pace anyway)

2025-06-23 WoD

WARM

400m run
2x
{
10 banded pulldowns
10 box stepup
5 jumping squats
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3/side DBSnatch (25s, 30s, 35s, 40s)
3 seated box jump 24"
2 kipping C2B pullup (did 1 RingMU, but shoulder warned me against doing more)
}

B. 20 min AMRAP
{
16 Alternating DBSnatch 35# (Rx was 50#)
12 BoxJumpOver 24"
8 C2B Pullup
}
7 rounds + 5 reps.

2025-06-22 WoD

WARM
std warmup
500m row
clean drills

MAIN

A. 5 rounds, not for time
{
5 pike pushup from box
3 strict C2B pullup
1 HSHold ~10s
Clean & Jerk: 3x75, 3x95, 3x115, 3x135, 2x155(failed jerk both times)
}

2025-06-21 WoD

WARM
500m row
std warmup
deadlift drills

MAIN

A. Work to a 1RM Deadlift
8x95, 6x135, 4x165, 3x185, 3x215, 3x225
2x245, 2x265,
1x285, 1x305, 1x325, 1x335(failed)

B. (interleaved w A, every few sets)
3x1 min row

C. 20min AMRAP. 2-4-6-8-10 (then repeat)
{
Pushup
BoxJumpOver 24"
Deadlift 185#
*3 random times - 10 burpees
}
full round was 90 reps, So
2x90, plus (6+12+18+24+10+2 =) 72 = 252 reps 

2025-06-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
2 inchworms
10 banded row/W/Y's
10 leg swings
}

Clean drills

2x5 pike pushups

MAIN

A. 5 rounds, not for time
{
3-5 PowerClean (5x75, 4x95, 3x115, 3x135, 2x155)
HSPU practice (2x3 strict w abmat, 2x2 strict 2" plate, 2x1 strict 1" deficit (2 plates, abmat)
did a couple HSHolds as well
}

B. for time
{
500m row buy-in (~2min)
21 PowerClean 95#
12 Strict HSPU (Rx was 21 reps)
15 PowerClean 95#
9 Strict HSPU (Rx was 15 reps)
9 PowerClean 95#
6 Strict HSPU (Rx was 9 reps)
}
13:30

2025-06-19 WoD

WARM
200m run
2x
{
10 banded squats
2 spidermans
4 kip swings
10 banded leg swings
}

MAIN

A. 20 rep backsquat (heavier than last time - which was 165#)
{
warm: 12x95, 10x135, 8x165
main: 1x20x185#
}

B. 14 min AMRAP
{
80 DU
50 wallball 20#
20 T2B
}
2 rounds + 90 reps

2025-06-18 WoD

WARM
400m run
2x
{
2 spidermans
8 shoulder taps
10 good mornings with plate (15, 35#)
10 OHPress with plate (15,35#)
1 min row
}

MAIN

A. "pre-game" - 4 rounds, not for time
{
10 cal Airdyne
8 DBSnatch 35#
4 burpees
}

B. For time, 22 min cap
{
1 mile run (6:15! not bad!)
50 DBSnatch 35# (Rx was 50#)
50 burpee over DB
}
13:45 (I did the DBS/Burpee as 5+5,10, 5 times)

2025-06-17 WoD

WARM
400m run
2x
{
8 benchpress 45#
10 box stepups
10 banded flys
10 banded Ys
2 spidermans
}

MAIN

A. 5 rounds, not for time
{
10 benchpress 95#
12 DB Reverse Fly (2x3, 2x5, 2x8, 2x10, 2x15)
30s sideplank hold (1 per side)
}

B. 4 rounds, each 3 minutes, 2 min rest b/t
{
25 box stepups 20" (rx was box jump over)
10 gorilla row 2x35 (rx was 50#)
ME Ring Pushup (Rx+, Rx was pushups)
}
28, 26, 27, 21 = 102

2025-06-16 WoD

WARM
400m run
2x
{
5 front squat 45#
90-90's
2 spiderman
banded lat pulldowns
banded Y's
20s mixed grip bar hang
}
Squatclean drills

MAIN

A. 15 min EMOM
{
Min 1: 1 kipping pullup, 1 slow negative pullup, 3 strict pullup
Min 2: 1 HangSquatClean, 1 FrontSquat, 1 HangSquatClean
Min 3: Rest, add weight
}
75, 95, 115, 135, 155

B. 12 min AMRAP
{
3 Block Run buy-in (2:15)
1* HangSquatClean 135# (Rx+, Rx was 95#)
5 strict pullup (Rx+, Rx was 7 kipping)
}
* add one rep every round
6 rounds + 2 rep (30 strict pullup, and 23 HangSquatClean

2025-06-15 WoD

 A. Bike 21.09km; 1:04:18, 19.68km/hr

2025-06-14 WoD

WARM
500m row
std warmup
deadlift drills

MAIN

A. 4 rounds, not for time
{
5 deadlift (95, 135, 165, 185)
4 strict pullups
}

B. Partner wod. 24 min AMRAP. split work evenly as needed
{
20 Deadlift 205# (Rx was 225) (2x5 each)
1 block relay run
40 pullups (2x10 each)
1 block relay run
20 partner burpees
1 block relay run
40 jumping squats
1 block relay run
}
1 full round (128 reps) + deadlifts, run, pullups, run, burpees, then one block run together as we only had a minute left (86 reps) = 214 reps total, or 106 each

2025-06-13 WoD

WARM
400m run
2x
{
1 min row
2 spiderman
10 box stepups
10 KBS 26#
5 goblet squat 26#
}

Clean & Jerk drills, 45#, 75#

MAIN

A. 5 rounds, emom style
{
min 1: 2 PowerClean + PushJerk (building)
min 2: 7 hollow raise + 7 supermans
min 3: rest
}
weights: 95, 115, 135, 155, 160#(failed second jerk at this weight)

B. For time
{
35 Box Jump Over 24"
20 T2B
35 PushPress 95#
20 T2B
35 FrontSquat 95#
20 T2B
35 PowerClean 95#
}
time: 15:15

2026-06-12 WoD

WARM
400m run
2x
{
2 inchworm
5 shoulder swimmers
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4 rounds, not for time
{
8/side FillyPress. KB: 26#, DB: 25, 25, 30, 30
8/side B-stance RDL 30#
1 Strict HSPU
}

B. 3 rounds for time
{
2 block run
27 KBS 53#
3 strict HSPU (Rx was 3 wallwalk, Rx+ was 7 HSPU)
}
time: 9:22

2025-06-11 WoD

WARM
400m run
std warmup

MAIN

A. 3x3 Front Squat at 70-80%
warm: 8x45, 6x95, 4x135
main: 3x165, 3x185, 3x185#

B. (superset w A)
10s bar hang, into
2 strict chinups

C. 4 rounds for time
{
12 DBHangSquatClean 2x35# (Rx was 50#)
8 strict chinups
1 long block run
}
time: 11:22

2025-06-10 WoD

WARM
400m run
2x
{
8 DB Floor Press 2x25#
30s SU
banded pull aparts
planks
inchworms
}

MAIN

A. Work to a 1RM benchpress
10x45#, 8x95#, 6x115#, 3x135, 2x155, 1x165#, 1x175#(failed - just barely)

B. (Superset w A) 4x30s DU practice

C. 10min AMRAP
{
30 DU
10 RingPushup (Rx+ option), plus 1 rep for every fail on the DU's
}
7 rounds (2x10, 2x12, 3x11)

2025-06-09 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 btn prone pvc snatch extension
10 banded good mornings
20s bar hang
}

Snatch drills

MAIN

A. 5-6 rounds of this complex
{
Snatch grip deadlift
high-hang power snatch
hang power snatch
power snatch
}
65, 65, 75, 85, 95, 105(hang power snatch and power snatch only)

B. 4 rounds, EMOM style
{
min 1: 10 hang power clean 95#
min 2: 7 bar facing burpees
min 3: 15 cal row
min 4: rest
}

2026-06-08 WoD

A. Bike 21.77; 1:05:00; 20.2 km/hr

2025-06-07 WoD

WARM
3 Block run
std warmup
clean drills
2 Block run

3x
{
2 squat cleans
1 squat clean thruster
1 thruster
}
45#, 75#, 95#

MAIN

A. 15 rounds, EMOM style
{
3 burpees
3 SquatCleans 95#
2 thruster 95# (Rx was 3, but I shaved off a rep and kept weight same)
}
At min 8, 5 block run, then resume at top of next minute.
I did 8 rounds, then did the run in 4:00 even, so resumed at min 12, did 7 rounds, finished at 18:30

2025-06-06 WoD

WARM
400m run
1 min row
std warmup
2x5 wallball
2x3 pullup

MAIN

A. 1x20 back squat ahap>
warm: 10x45, 10x95, 10x135
main: 1x20 BackSquat 165#

B. For time, 17 min cap
{
100 wallball 20#*
150 KBS 53#*
* Every break, do 5 burpee pullups (Rx+. Rx was burpees)
}
I did Rx+, but only got 210 reps (100 wallball, 110 KBS) before the cap.
Took 9 breaks (5 during the wallballs, 4 during the 110 kbs), so 45 burpee pullups

2025-06-04 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
7/side DB split squat 35#
10 seated leg raise (over db)
10 banded lat pulldowns
}

B. 12 min AMRAP
{
4 burpee
8 T2B (did all unbroken)
16 DB Lunge 2x35#
* 1 block run on min 0,4,8
}
6 rounds + 2 burpees

2025-06-03 WoD

WARM
400m run
2x
{
1 min row
20 DU
10 banded good mornings
10 banded pull-aparts
5 benchpress 45#
2 spiderman
2 inchworm
}

Deadlift warmup
5x95, 5x135, 2x185

Benchpress warmup
5x95, 5x95

MAIN

A. 25 min EMOM
{
Min 1: 3 deadlift 225#
Min 2: 10 benchpress (3 sets at 95#, 2 sets at 115#)
Min 3: ME DU (~55 each round)
}

2025-06-02 WoD

WARM
400m run

2x
{
1 min row
2 spidermans
90-90's
banded lat pulldowns
}

MAIN

A. FrontSquat: 3x5 with 1 sec pause at bottom; 2x5 without pause
warm: 5x95, 5x135
main: 3x5 w 1s pause 155#; 2x5 155#

B. (superset w A): 3x12 alternating hammer curl
12@25#, 12@30#, 12@35#

C. 4 rounds for time
{
2 block run
15 single arm DB Thruster 35# (all same side in a given round, Rx was 50#)
10 pullups (did 3 of the sets unbroken)
}
time: 12:07

2025-06-01 WoD

A. Bike 21.13km; 1:04:00; 19.81 km/hr

2025-05-31 WoD

WARM
500m row
std warmup

MAIN

A. 3 rounds for reps.
{
2 min ME chinups
2 min ME wallball 20#
2 min ME medball situps 20#
2 min DBSnatch 35# (alternating)
2 min rest
}
R1: 20, 25, 25, 25 = 95
R2: 21, 26, 27, 28 = 102
R3: 21, 27, 27, 38 = 113
Total = 310 reps

2025-05-30 WoD

WARM
std warmup

MAIN

A. work to a moderate heavy complex:
{
Deadlift
Clean High-pull
PowerClean
}
95, 95, 115, 135, 155

B. (superset w A): Ringdip/MU practice
several ring dips
2 single kipping MU (first in a while, didn't want to push shoulder too much)

C. 4 rounds for time
{
2 block run
5 PowerClean 135# (Rx was 6 at 165, but I scaled back a bit)
8 Ringdip
}
8:30 

2025-05-29 WoD

WARM
200m run
2x
{
1 min airdyne
2 spiderman
2 inchworm
10 banded good mornings
10 banded oh press
}

MAIN

A. 5x5 PushPress - keep same weight across all sets
warm: 5x45, 5x75, 5x95
main 4x5x115 (ran out of time)

B. (superset w A) 3x8/side Bulgarian Split Squat 26# KB

C. 4 rounds for time
{
12 DBPushpress 2x30# (Rx was 2x50#)
8/side DBlunge (2x30# suitcase hold)
20 gorilla rows 30# db
}
time: 8:30

2025-05-28 WoD

WARM
400m run
std warmup

MAIN

A. Front Squat. Warm up to working weight, then:
warm: 3x40%, 3x50%, 3x60%
working: 3x70%, 3x80%, 1+x90% 3x80%, 3x70%
(using my max of ~225)
{
warm: 3x95, 3x115, 3x135
work: 3x155, 3x185, 1x205, 3x185#, 3x155
}

B. (Superset w A.) 4 rounds DU practice

C. "The Ghost". 6 rounds, each for reps
{
min 1: Row for cals
min 2: DU
min 3: Burpees
min 4: rest
}
scores:
R1: 16, 50, 11 = 77
R2: 17, 48, 12 = 77
R3: 17, 46, 10 = 73
R4: 17, 54, 11 = 82
R5: 17, 54, 10 = 81
R6: 17, 43, 12 = 72 = total of 462

2025-05-27 WoD

WARM
200m run
std warmup

MAIN

A. Deadlift 5x3 at same weight, unbrace at bottom
warm: 5x95, 4x135, 3x165, 3x185, 3x205
main: 4x3@225 (ran out of time)

B. For time:
{
30-20-10 Deadlift 155#
60-40-20 abmat situps
}
7:14

2025-05-26 Memorial Day Murph

WARM
400m run
2 block run
std warmup
several sets of each movement in murph

MAIN

A. Murph. For time
{
1 mile Run
100 Pullups
200 Pushups
300 Air Squats
1 mile Run
}
time: 36:20

Did first mile run in 6:25. Then did:
15x (6 pushup, 5 Squats, 5 pullup, 4 pushup, 15 Squats (5/10/20 total)
5x (5 pushup, 3 pullup)
5x (5 pushup, 2 pullup)

2025-05-25 WoD

//gym closed today, and didn't want to run (saving my legs for monday), so did a bike ride.

A. Bike 11.55km; 37:25; 18.5 km/hr avg pace

2025-05-24 WoD

//gym closed today, and didn't want to run (saving my legs for monday), so did a bike ride.

A. Bike 21.1 km; 1:07:00; 18.9 km/hr avg pace

2025-05-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8-10 Pendlay row (8x95, 7x115, 6x135, 5x155)
1 length sled pull (2 plates)
2 strict chinups at tempo (3s up, 2s at top, 3s down)
}

B. 4 rounds for time
{
1 block carry (53# farmer carry; 35# front rack carry, 26# OHCarry, 26# OHCarry)
10 strict chinup
10 DB thruster 35#
}
16:05

2025-05-22 WoD

WARM
400m run
2 rounds
{
1 min row
banded good mornings
v-ups
banded oh press
deadlifts w empty bar
}

Deadlift warmup
5x95, 4x135

MAIN

A. 7 rounds in EMOM format (so 20 min)
{
min 1: 3 Deadlift
min 2: 1 HSHold, 1 HSPU negative
min 3: rest
}
DL weights 165, 185, 205, 225, 245, 265, 285 (2 reps only)

B. 8 min AMRAP
{
7 deadlift 185# (Rx was 225#)
7 Bar facing burpees
3 HSPU* (add one every round)
}
4 rounds, but HSPU went 3, 4, 2+2neg, 2+2neg

2025-05-21 WoD

WARM
400m run
2x
{
1 block run
2 inchworm
10 lunges
5 scap pullups
3 pullups
}

MAIN

A. For time
{
1 mile run
50 Pullup
50 box jump 24"
1 mile run
}
(did 10 sets of 5-5)
time: 21:35 (6:30 first mile run, and just under 7 for second mile run)

B. 4 rounds, not for time
{
45# barbell curl 11/10/9/8
10 shoulder taps
}

2025-05-20 WoD

 A. Run 2.5km; 12.5min; 5:00 m/km pace

2025-05-17 WoD

WARM
400m run
2 min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 Powerclean (75, 95, 115, 135, 155#)
3 wallball
}

B. 10 min AMRAP
{
Wallball 20#
}
every break: 1 block run, 20 DU, or 10 cal Airdyne
score: 20+run+20+DU+18+Airdyne+18+run+20+5 cal Airdyne = 96

5 min rest

C. 18 min AMRAP
{
5 pushup
5 boxjump 24"
5 PowerClean 135#
}
min 0, 8, 16: 2 block run, 10 cal Airdyne, 150m row
score: 9 rounds even

2024-05-16 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
5 shoulder swimmers
20 walking lunges
10 banded good mornings
10 banded OH Press
}

MAIN

A. OH Press: 3x65%, 3x75%, 3+x85%, 3x75%, 3x65%
{
warm: 5x45
main: 3x65, 3x75, 1x85, 3x75, 3x65

}

B. (Superset w A): 4x6/side One Arm DBRow
sets: 35#, 40#, 45#, 50#

C. 4 rounds for time
{
20 walking DB Lunge 2x35# (Rx was 50#)
 8/7/6/5 strict HSPU(Rx was DBPushpress, Rx+ 10 HSPU)
1 long block run
}
time: 12:26

2024-05-15 WoD

WARM
400m run
2 rounds
{
1 min row
5 deadlift 45#
10 box stepup 20"
10 banded good mornings
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3 deadlift
3 seated box jump 20"
3 hanging leg raise
}
dl warm: 95, 135,
dl working: 185, 205, 225, 245

B. 12 min AMRAP
{
2 T2B
2 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

4 T2B
4 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

6 T2B
6 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

8 T2B
8 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

10 T2B
10 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

12 T2B
12 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

14 T2B
}

2025-05-14 WoD

WARM
400m run
std warmup

tabata:
4 rounds: benchpress 12x45#
4 rounds: 20 DU

MAIN

A. Benchpress: 3x70%, 3x80%, 3+x90%, 3x80%, 3+x70%
{
warm: 5x65#, 4x75#, 3x85#
main: 3x125, 3x145, 3x155, 3x145, 3x135
}

B. (Superset w A): 5x20s DU

C. 3 rounds, each a 3 min amrap, 3min rest b/t
{
10 benchpress 115# (Rx was 135#)
30 DU
max cals on Rower in remaining time.
}
cals: 28, 32, 35

2025-05-13 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
3-5 weighted strict chinups (4x26#, 3x35#, 2x44#, 1x53#)
6/side bulgarian split squat (bodyweight)
1 block run
}

B. 20 min AMRAP
{
2 block run
30 wallball 20#
15 pullups
}
4 rounds + 100m row in last ~minute

2025-05-12 WoD

WARM
400m run
2 rounds
{
1 min row
90-90's
spidermans
kneeling DBPress
}

MAIN

A. Clean complex, build to a heavy
{
1 HighHangPowerClean
1 FrontSquat
1 HangSquatClean
1 PushJerk
}
75, 95, 115, 135, 145 (failed jerk)

B. 3 rounds for time:
{
10 DB PowerClean + PushJerk 35# (Rx was 50#) - left arm
10 DB PowerClean + PushJerk 35# (Rx was 50#) - right arm
10 Burpee Bar Jump
}
time: 6:26

2025-05-10 WoD

WARM
2 min row
std warmup
several of movements below

MAIN

A. Tabata-style, 20s on, 10s rest, 2 sets of each movement below
{
Row
Burpee
T2B
DBSnatch 25#
DBOHLunge 25#
Wallball 20#
DBPushPress 25#
}

B. For time. Was a partner wod, but did it solo, cutting row from 1000 to 500m, and doing ALL the work for the rest
{
500m row buy-in

25 of each, then 15 of each, then 10 of each
{
DBSnatch 35# (Rx was 50#)
Wallball 20#
DBOHLunge 35#
Burpee to target 35#
T2B
DBPushPress 35#
}

500m row cash-out
}
time: (forgot to write it down - but think it was 25:00)

2025-05-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
10/leg deficit bulgarian split squat w 2x25# DB
10 benchpress 115#
}

B. For time. 2-4-6-8-10*-8-6-4-2
{
BackSquat 135#
StrictChinup
}
10:43

2025-05-08 WoD

WARM
200m run
2x
{
1 min row
10 deadlift 45#
2 inchworms
5 hollow-hold-in-out
15 walking lunge
}

MAIN

A. (Strength) Deadlift progression: 2x5 @ 65%, 2x4 @ 75%, 2x3 @ 85%
{
warm: 8x95, 6x135, 4x165
main: 2x5@185, 2x4@205, 2x3@235. I added 2x2@ 255
}

B. (Superset w A) 6x6 seated leg raise (over dumbell)

C. 15 min AMRAP
{
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
2 block run
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
500m row
15 deadlift @ 185 (Rx was 225, but was supposed to be about 60%, so 185 for me)
15 T2B
20 cal Airdyne
}
1 round + 25 reps (15 DL, 10 T2B)

2025-05-07 WoD

WARM
400m run
std warmup

MAIN

A. For time (1/2 murph-ish)
{
1 mile run (7min even)
100 pushup
150 situp
10 1-length sled pushes
1 mile run
}
time: 26:50

2025-05-05 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10/leg Single Leg KBRDL 35#
6 kip swings, progressively bigger, into
3 pullup
}

B. For time
{
5 block run
40 KBS 53#
30 pullup
3 block run
30 KBS 53#
15 pullup
1 long block run
20 KBS 53#
10 pullup
} 
time: 15:16

2025-05-04 WoD

 A. Run 5.07km; 27:05, 5:20 pace

2025-05-03 WoD

WARM
2 rounds
{
1 min row
4 spiderman
5 medball bootstrap
10 (alt) box stepup
10 powerclean 45#
10 pushpress 45#
}

MAIN

A. "FGB with a friend" variation of fight gone bad. I did it solo. 24 min AMRAP
{
1:30 ME Wallball 20#
:30 rest
1:30 ME PowerClean 75#
:30 rest
1:30 ME box jumps 20"
:30 rest
1:30 ME PushPress 75#
:30 rest
}
Round 1: 30, 23, 23, 30 = 106
Round 2: 29, 20, 23, 28 = 100
Round 3: 28, 26, 22, 29 = 105
total = 311

2025-05-02 WoD

WARM
400m run
2 rounds
{
10 banded good mornings
1 min row
10 banded pullaparts
10 ring rows
10 benchpress 45#
}

MAIN

A. 12 min emom
{
min 1: Complex:
{
HighHangSquatClean
MidHangSquatClean
HangSquatClean
}
min 2: 8 benchpress 95#
min 3: 12 ringrows
}
Weights for complex: 95, 115, 135, 135

B. For time, 14 min cap. 21-15-9
{
HangSquatClean
BurpeeBarJump
}
8:36 Rx

2025-05-01 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 4 rounds, not for time
{
5 BackSquat - 33x1 tempo for 2 reps, then no tempo for 3 reps
1 block run
}
95, 115, 135, 155

B. 4 rounds, each for time, 2.5-3 min rest b/t
{
10 BackSquat 165#
2 block run
}
times: 2:22, 2:32, 2:31, 2:22

2025-04-30 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. OH Press + single jerk on each set: 3x70%, 3x80%, 3*x90%, 3x80%, 3*x70%
{
warm: 5x45#, 3x65#
main: 3x75#, 3x85#, 2x95#, 3x85#, 4x75#
}

B. Tabata Row for cals
total cals: 53

3 min rest, then

C. Tabata Airdyne for cals
total cals 42

2025-04-29 WoD

WARM
400m run
1 min row
4x20s SU/DU practice
banded walks
inchworms

MAIN

A. 3x3 Sumo Deadlift at heavy-ish weight
warm: 6x95, 5x135, 4x185
main: 3x225, 3x245, 3x265

B. (superset w A) 3x25 DU

C. Modified Annie. 50-40-30-20-10 of
{
DU
abmat situp
KBS 53#
}
13:05

2025-04-28 WoD

WARM
400m run
2 rounds
{
1 min row
10 cossack squats
2 inchworm
10 banded AYT's
}

MAIN

A. Half-Murph (really, bit more than half). For time
{
1/2 mile run
8 rounds
{
7 pullups (56 total)
14 pushups (104 total)
21 AirSquats (168 total)
}
1/2 mile run
}
time: 21:05

B. 3 rounds, not for time
{
7 DB Hammer Curl 31x1 tempo 20#
7 DB skull crushers 31x1 tempo 20#
7 DB reverse fly
}

2025-04-27 WoD

 Sunday run

A. Run 5.03 km; 24:57; 4:58 pace

2025-04-26 WoD

WARM
400m run
std warmup

MAIN

A. Tabata w alternating movements
4x hollow hold
4x plank hold

B. for time:
{
100 BackSquat 115# (Rx was thrusters)
* top of every minute, do one of the following, cycling through
{
5 pullup
5 KBS 35#
5 T2B
5 burpee
5 KB Deadlift 35#
}
}
11 minutes even (16 back squat on last round!). That means I did 10 of the other movements, going through those twice.

2025-04-25 WoD

WARM
400m run
2x
{
1 min row
down-n-back sled push (empty sled)
10 banded good mornings
10 banded OH press
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
7/side filly press (26kb + 25/30/35/40 db)
8/side supported one arm DB row (25/30/35/40 db)
1 down-n-back sled push (sled+70#)
}

B. 15 min AMRAP
{
8 alternating DBSnatch 35# (Rx was 50#)
8 burpee bar jump
* Min 0, 5, 10, 1 block KB carry (choice of how)
}
6 rounds + 8 reps
* I did OHcarry 26#, then front rack carry 35#, then farmer carry 53#

2025-04-24 WoD

WARM
400m run
2 rounds
{
1 min Airdyne
90-90's
inchworms
bootstraps
spidermans
5 frontsquat 45#
}

MAIN

A. Benchpress: 5x65%, 5x75%, 5x85%, 5x75%, 5x65%
{
warm: 5x45, 5x95
main: 5x115, 5x135, 3x155, 5x135, 5x115
}

B. I subbed BackSquat in place of Cleans due to shoulder
5x115, 5x135, 5x155, 5x135, 5x115

C. 12 min AMRAP
{
3 wall walk
6 BackSquat 135# (Rx was front squat)
36 DU
}
5 rounds + 3 wall walks

2025-04-23 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x5 Deadlift at 75-85% (Since I subbed DL's in on Monday, I scaled this back a bit)
warm: 8x95, 5x135
main: 5x185, 4x205, 3x225 (~75%), 4x205, 5x185

B. (superset w A) 3x3 strict pullups

C. For time. Do Row first, then segment other movements as needed0
{
1000m row
50 deadlift 135#
50 pullup
}
time: 13:05 (I did sets of 5 pullup + 7 pullup, then had only pullups at the end)

2025-04-21 WoD

 //Hurt shoulder was really bugging me catching the power cleans, so subbed DL's for the second part.

WARM
2x
{
1 min row
inchworms
spidermans
banded rows, T's
}

MAIN

A. 12 min EMOM
{
min 1: 3 tempo PowerClean 95# 31x1
min 2: 5 tempo pushups 31x2
min 3: 45sec row
}

B. For time
{
21 cal row
18 Deadlift 185# (Rx was PowerClean 95#)
15 pushups
12 Deadlift
9 pushups
2 block run
9 pushups
12 Deadlift
15 pushups
18 Deadlift 185# (Rx was PowerClean 95#)
21 cal row
}
time: 13:13

2025-04-20 WoD

 //Attempted a Sunday run. Not *too* bad, but kept it short

A. Run 5.18km; 27:05; 5:14 pace

2025-04-19 WoD

WARM

500m row

2x
{
1 min row
spidermans
inchworms
banded good mornings
banded OHPress
box stepups
}

MAIN

//was a partner wod but I did it solo, cutting reps in half. Also subbed a couple things as my shoulder still a bit messed up

A. 24min AMRAP
{
25 goblet squat 35#
1 block run
20 KBS 35#
1 block run
15 medball situps 14#
1 block run
10 DB Box stepup 35#
1 block run
10 deadlift 185#
}
2 full rounds + 25-1-20-1-15-6 = 2+ 68 reps = 236 reps

2025-04-18 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
4 spiderman
20 walking lunge
}

clean drills

MAIN

A. work to a heavy of this complex:
{
Clean Deadlift
Hang SquatClean
FrontSquat
SquatClean
}
95, 115, 135, 155

B. (Superset w A) 4x3 strict pullup (I did C2B)

C. 10 min AMRAP. 1,2,3,4 of
{
SquatClean 135#
BurpeeMuscleUp (Rx was burpee pullup. this was Rx+)
}
1,2,3,4 (10 of each) + 1 SquatClean

2025-04-17 WoD

WARM
2 rounds
{
1 min row
20s bar hang
2 inchworm
2 spiderman
20s hollow hold
}

MAIN

A. OHPress: 5x65%, 5x75%, 5+(ME) 85%, 5x75%, 5+(ME) 65%.
{
1 RM the other day was 102, so I did 65/75/85 and just added 2 pounds
5x67#, 5x77#, 3x87#, 5x77#, 8x67#
}

B. (Superset w A) 4x8 Seated Leg Raise

C. 100 pushups for time. Every break, do 10 T2B & 200m row.
{
20, 20, 20, 15, 15, 10
5 breaks = 50 T2B, 1000m row
}
time: 15:15

2025-04-16 WoD

WARM
std warmup
DB Snatch drills

Tabata jump rope
(did 4 rounds SU, 4 rounds DU)

MAIN

A. 20 min EMOM (5 rounds)
{
min 1: 35 DU
min 2: 9/side alternating DB Snatch 40#
min 3: Airdyne (was supposed to be 10 cals but I did like 5-6)
min 4: rest
}

B. 3 rounds, not for time
{
8 ab roll out (scaled, on rings at chest height)
50' KB carry - one in front rack, one overhead 2x35#
}

2025-04-15 WoD

WARM
200m run
2x
{
1 min row
10 ring row
2 inchworm
15 hops
10 banded flys
}

MAIN

A. Benchpress: 5x65%, 5x75%, ME 85%, 5x75%, ME 65%
warm: 5x95, 5x105
main: 5x115, 5x135, 4x155, 5x135, 8x115 (~% based on PR of 185#)

B. (Superset w A) weighted chinups
5x16#, 5x26#, 3x35#, 2x44#, 1x53#

C. 15 min AMRAP
{
10 box jump 24"
7 chinup
1 long block run
}
5+15 (6 full rounds, but went 16 min)

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