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)