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