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