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