2026-03-25 Travel Workout

 //Went for a run while in LA. Traffic around hotel area was awful, so lots of waiting at lights, etc. Not bothering to post a time.

A. Run 5k

2026-03-24 WoD

 //Hit a PR yesterday, but knew I wouldn't today on OHPress attempt, due to my problematic shoulder. Nevertheless I tried, and probably made it worse. Dumb.

WARM
400m run
2x
{
5 DBOHPress/side 20#
5 DBBench 2x20#
5 DB Row/side 20#
30s SU
}

MAIN

A. Build to a 1RM (target was 115 or maybe 120. didn't get there)
5x45, 5x65, 4x75, 3x85, 2x95, 1x105, 1x115(failed)

B. 2 rounds, each for time. I scaled all kinds here
{
75 SU (Rx was DU)
15 pushups (Rx was 25)
50 SU (Rx was DU)
15 DBBench 2x25# (rx was 50#)
}
Each around 3min

2026-03-23 WoD

//went in to do PR attempt for our BackSquat cycle. Skipped the wod afterward as it was all stuff that'd aggravate my shoulder.

WARM
400m run
1 min Airdyne
1 min Row
90-90's
banded walks
banded goblet squats
banded glute bridges

MAIN

A. Build to a 1RM BackSquat
10x45, 10x95, 8x135, 6x185, 4x225, 1x255, 1x285(tied PR), 1x300 (PR)

B. foam roll for 2 min

2026-03-22 WoD

 //Sunday workout. Shoulder's still tender, but wanted to come in and move things around a bit.

WARM
1000m Row
clean drills

MAIN

A. Work to a moderate PowerClean
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x175, 1x185(failed), 1x180(failed), 1x175

B. (Superset w A)
5x5 RingRows

C. (SuperSet w A)
5xHSHold

2026-03-21 WoD

WARM

100m run
1000m Row
std warmup
deadlift warmup: 8x95, 6x135, 4x185

MAIN

A. 10 min AMRAP 
{
wallball 14# (Rx was 20#)
* every break, do 20 cal row or ski erg or 15 cal bike or 1 block run
}
25, 20, 20, 25 = 90 reps
1 row, 1 bike, 1 run, 1 bike

B. 20 min amrap. Partner workout. You go I go  
{
6 BoxJumpOver 24"
6 deadlift 185#
6 burpee bar jump
* 2 block run at 10min, 20 min
}
8 1/2 rounds. 

2026-03-20 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 scap pullups
10 cossack squats
5 good mornings 45#
5 Hang Cleans 45#
5 OHPress 45#
}

MAIN

A. 5 sets, each on 2 min mark
{
3 PowerCleans
}
95x3, 115x3, 135x3, 155x2, 165x2

B. 6 rounds for time
{
3 wall walks
1 PowerClean 95# into
8 FrontSquat 95#
6 strict pullups (Rx was 12 kipping)
}
time: 11:56

2026-03-19 WoD

WARM
400m run
10 deadlift 45#
10 goblet squat 35#
10 DB RDL 35#
2 spiderman
2 inchworm

MAIN

A. 4x2 Deadlift at 78-82%
warm: 95x10, 135x9, 185x7, 225x5, 255x3, 275x3
main: 305x2, 315x2, 325x2x2
(I ran out of time during warmup, so kept building. 325 = 82% of 395, or 78% of 415; 305 = 82% of  370, or 78% of 391. Using goal of 400, it's like I went 76%, 79%, 81%, 81%)

B. 3 rounds, each for max burpee reps in 3 min, 2 min b/t
{
100' DB Lunge
burpee bar jump for remainder
}
R1: 18, R2: 22, R3: 20
Did first 2 sets with DB in front rack. Did 3rd set with DB overhead.

2026-03-18 WoD

WARM
400m run
banded AYT's
1 min row
20 shoulder taps
10 DB OHPress/side 20#

MAIN

A. 4x2 OHPress at 78-82% of ORM
warm: 5x45, 5x65, 4x75, 3x85
main: 4x2x95# (ORM would be 115-120 given that percentage)

B. Every 2 minutes for 16 minutes (8 rounds)
{
12 DBBenchpress
5x50' shuttle runs
}
weight: 4 sets w 25#'s, 2 sets 30#'s, 2 sets 35#
times: all were in 0:38-0:41 range

2026-03-17 WoD

WARM
400m run
2x
{
1 min row
5 hanging shoulder/scap circles
5 kip swings
5 KBS 35#
10 banded good mornings
}

MAIN

A. 9 min EMOM
{
min 1: 3-5 weighted pullups (5x16#, 4x26#, 3x35#)
min 2: 3-5 weighted ring dips (5x16#, 4x26#, 3x35#)
min 3: rest
}

B. 3 couplets, each for time
{
21-15-9 of
{
Row for cals
KBS 53#
}
time: 5:09
rest till 7 min mark, then:

21-15-9 of
{
Row for cals
T2B (Rx+)
}
time: 6:37
rest till 14 min mark, then:

21-15-9 of
{
Hanging Knee Raise
KBS 53#
}
time: 4:15
}

2026-03-16 WoD

WARM
200m run
2 rounds
{
1 min row
5 cossack squat/side
10 backsquat 45#
2 spiderman
2 inchworm
3 pike pushup
}

MAIN

A. 4x2 BackSquat at 78-82%, each round on 3min mark
warm: 10x95, 8x135, 6x185, 3x225
main: 4x2x250# (250 = 83% of 300) <-- felt surprisingly good given how sore I was from Fri/Sat

B. For time. Was supposed to be 2 rounds, but I did 1 round then had to drive Alisa to airport.
{
9 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
6 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
3 SquatCleans 95#
3 HSPU (Rx was higher reps HSPU, or wall walks - I split the difference)
}
time: 5:30

2026-03-15 CF Open 26.3

//was travelling friday so came in today to do this. Gave it a 90% effort, prob could have squeezed a few more reps if I'd really pushed.

WARM
200m run
500m row
clean drills
cleans & thrusters
std warmup

MAIN

A. CFOpen 26.3 (Masters 55+ weights shown). For time, 16 min cap
{
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 75#
12 BurpeeBarJump
12 Thruster 75#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 95#
12 BurpeeBarJump 
12 Thruster 95#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 115#
12 BurpeeBarJump
12 Thruster 115#
}
}
Got first 2 rounds done at 75, 3rd round done at 95, then 12 burpees, 12 cleans, 2 burpees
48+48+48+12+12+2 = 170 reps

2026-03-14 WoD

//back to the gym. Was a partner workout that I did (A) with a partner and (B) solo

WARM
100m run
1000m row
std warmup
200m row

MAIN

A. 10min AMRAP, alternate with partner
{
Partner 1 does 8/side bulgarian split squat w 2x25# DB
Partner 2 holds dumbells
then swap. no dropping DBs
}
5 rounds

B. 30 min AMRAP
{
25 wallball 14# (Rx was 20#)
25 T2B
50 KBS 53#
25 abmat situps
1 block run
}
3 full rounds plus 25 wallball plus 3 T2B

2026-03-13 TravelWorkout

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

2026-03-11 Travel Workout

 //drop-in at Southpark Crossfit here in SF so I could get my DL cycle in

WARM
std warmup
800m run
750m row

MAIN

A. 5x2 Deadlift at 80%
warm: 10x95, 8x135, 6x185, 225x4, 255x4, 275x3
main: 305x3, 315x2, 315x1(failed second rep), 305x2

B. Pullup work
3x3 kipping pullup
1 RingMU

C. 2x5 HangingLegRaise

2026-03-10 Travel Workout

//quick one while at GDC

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

2026-03-08 WoD

 //Travelling rest of this week, so tried to guess ahead at what the BackSquat on OHPress cycle for this week will be, and did those. Last week was 5x4x75%, so I guessed 5x3x80%

WARM
200m run
std warmup

MAIN

A. 5x3 BackSquat at 80% (80% of 300 target is 240#)
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 5x3x245#

B. 5x3 OHPress at 80% (80% of 115 should have been 92#. I went a bit lighter as shoulder still recovering)
warm: 5x45#, 4x65#
main: 4x3x85#

2026-03-07 WoD

WARM
400m run
std warmup

MAIN

A. Partner workout. 10min amrap. you-go-I-go.
{
250m row
4 burpee bar jump (over rower)
}
I did 4 rounds, partner did 3

B. Partner workout. 20min amrap. you-go-I-go.
{
5 pushup
5 BoxJumpOver 24"
5 PowerClean 95#
2 PushJerk 95#
* every other round, 2 block partner run
}
I did 8 rounds, partner did 7. 3 Runs between the 4x2

2026--03-06 CFOpen 26.2

//Didn't register for the open this year as shoulder injury prevented me from doing 26.1. Wasn't sure I'd be able to do ANY pullups for 26.2, but turned out ok. Goal was to get to the MU's, which I did, and got 2 of them. 

WARM

400m run
2x
{
1 min row
20 walking lunge
5 shoulder swimmers
10 banded pullaparts
10 banded goodmornings
10 banded OHPress
2 spiderman
5 scap pullups
5 beat swings
}

2x
{
6 DBWalkingLunge 25#
6 DBSnatch 25#
3 pullups
}

MAIN

A. CFOpen 26.2. For time, 15 min cap
{
4x20' DBOHLunge 35# (weight for 55+)
20 DBSnatch
20 Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 C2B Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 RingMuscleUp
}
114 reps Rx (got to rings and did 2 reps). 
Tiebreak time (when finishing snatches before the MUs) 14:00

2026-03-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 sets, each set on 2min mark
{
2 SquatClean
}
95, 95, 115, 115, 115#

B. (Superset w A)
5x4 OHPress 75# (~70%) (makeup for missing yesterday, squeezed between A and C).

C. (Superset w A)
5 beatswings

D. 10min AMRAP
{
80 SU (rx was 50DU)
12 AirSquat
6 DBHangPowerClean 2x35# (Rx was DBCJ)
}
6 rounds even

2026-03-03 WoD

WARM
400m run
3x
{
1 min row
8 box stepup
2 inchworm
2 spiderman
8 glute bridge
}

MAIN

A. 5x4 deadlift at 75%
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 1x4x275, 1x4x285, 1x4x295, 2x3x300

B. For time. 15-12-9-6-3 of
{
Deadlift 185#
burpee-box-stepover 20" (Rx was burpee boxjump over)
}
9:45

2026-03-02 WoD

 //toyed with the idea of using today to do Open 26.1. Tried a couple wallballs, decided against it. So, no Open for me this year (may still do some of the wods, but not registering)

WARM
1 min row
std warmup

MAIN

A. 5x4 BackSquat at 75%
warm: 5x45, 5x95, 5x135, 5x185
main: 2x4x205 (75% of 275), 3x4x225 (75% of 300)

B. 5 rounds, each for time, each on the 4min mark
{
18 cal row
12 DBFrontSquat 2x35#
12 hanging kneeraise
}
2:08, 2:07, 2:07, 2:03, 1:55

2026-03-01 Travel Workout

 A. 3 hrs of snowboarding

2026-02-28 Travel Workout

 A. Full day (5hrs-ish) of snowboarding

2026-02-27 Travel Workout

 A. Full day of snowboarding

2026-02-25 WoD

 //nursing injury so just came in to do some light work

A. 10 min Airdyne

B. 10 min Row

2026-02-24 WoD

 //still nursing shoulder, so did my deadlift deload week and skipped the wod (which involved pullups, burpees, etc)

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. Prescribed was 5x5 Deadlift at 75%. 75% of 375 = 281. 75% of 400 = 300. I kind went a bit lower for first couple sets, then added.
warm: 10x95, 8x135, 6x185, 5x225
main: 3x4x275, 1x4x285, 1x4x300

B. 5 min Airdyne

2026-02-23 WoD

 //shoulder pretty messed up, so just did my backsquat cycle and skipped rest of workout.

WARM
std warmup

MAIN

A. 5x5 BackSquat at 75%
warm: 8x45, 8x95, 6x135, 4x185
main: 1x5x205, 4x5x225

B. 3x5, per arm, various types of shoulder rotation with band

2026-02-21 WoD

WARM

2 min Airdyne
std warmup
clean drills

MAIN

A. Partner workout. 10 min AMRAP
{
Partner 1: 10 cal Airdyne, Partner 2 rest.
10 syncro burpees
Partner 2: 10 cal Airdyne, Partner 1 rest.
10 syncro burpees
}
I did 5 rounds, partner did 4

5 min rest/transition

B. Partner workout. you go, I go. 20 min AMRAP. 2-4-6-8-10, then back to 2-4-...
{
Pushup
AirSquat
PowerClean 135# (That was Rx+, Rx was 95#)
}
Did
2-4-6-8-10-2-4 before tweaking something in my shoulder, then stopped the cleans
6-8-10-2-4 with pushup/airsquat only (partner still did cleans though)

2026-02-20 WoD

//worked in the deadlifts I missed yesterday, then scaled the main part of the workout
WARM
400m run
2 spiderman
2 inchworm
5 OHPress 45#
5 FrontSquat 45#
5 Good mornings 45#
3 pullups
3 ring dips

MAIN

A. (makeup for thurs) 5x3 Deadlifts at 70%. Rounds on 1.5min mark
warm: 5x95, 5x135, 4x185,
main: 5x3x205 (actually 68% of my 300# stretch goal, and  72% of my goal of 285)

B. (superset w A) 5x3 OHPress at 65%
warm: 5x65#
main: 5x3x75# (65% of 115#)

C. For time, 15 min cap
{
15 GobletSquat 53#
20 pullups (Rx was 30)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
10 C2B pullups (Rx was 20)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
5 RingMU (Rx was 10 BarMU)
15 Thruster 75# (Rx was 95#)
1 min rest
}
time: 12:40 (1st round: 2:50, 2nd round 3:05, 3rd round 4:45)

2026-02-18 WoD

WARM
400m run
1 min row
std warmup
snatch drills

MAIN

A. (pre-game) 4 rounds for quality
{
1 snatch pull to pockets
1 snatch high pull
2 PowerSnatch
}
65#, 75#, 85#, 95#

B. 10 min EMOM
2 PowerSnatch 95# (Rx was 3 reps, a bit lighter, but I wanted to do 95#)

C. 7 rounds, each for time, 1 min rest b/t sets
{
7 BoxJump 20" (Rx was 24)
14 KBS 53#
50 SU (Rx was 28 DU)
}
times: 1:08, 1:09, 1:05, 1:04, 1:06, 1:09, 1:09

2026-02-17 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
5 hand-release pushups
2 shoulder swimmers
5 kip swing
10 ringrow
}

MAIN

A. 4 rounds, not for time
{
8 DBBenchpress 35, 40, 45, 50#
3 strict HSPU (deficit for first set, then regular)
3 strict T2B
}

B. 5 rounds for time
{
9 DBBench 2x40# (Rx was 60#)
2 Strict HSPU (Rx was wallwalk, Rx+ was 3 hspu)
10 T2B (Rx+. Rx was vups)
21 call row
}
16:30

2026-02-16 WoD

WARM
200m run
1 min row
std warmup

MAIN

A. warm up to a moderate backsquat, then do 5x3 at 70%
warm: 5x45, 5x95, 5x135, 5x185
main: 1x3x205, 4x3x215 (72% of 300, which is my stretch goal. 75% of goal of 285

B. 12 min AMRAP. progress though ascending ladder shown below. Score is total reps
{
10,20,30,40, 50... AirSquats
5,10,15,20,25... OneArmDevilsPress 35#
}
Score 215 (Finished 10,20,30,40, then 50 AirSquats and 15 Devils press)

C. 500m row

2026-02-15 WoD

WARM

1000m row
std warmup
clean drills

MAIN

A. Work to a heavy CJ (PC+PJ)
3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175(clean only), 1x185 (failed), 1x180 (clean only)

B. (Superset w A) HSHold
6x1

C. (Superset w A) MU work
{
3 strict pullup
3 strict ring pullup
3 strict ring pullup + 3 ring dip
1 RingMU
2 RingMU
2 RingMU
}

2026-02-14 WoD

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5 HangPowerClean + PushJerk (45#)
2 spidermans
}

MAIN

A. 3 rounds, on a time. Total reps is the score. Was a partner workout that I did solo - each round 90sec work and 60sec rest
{
Movement 1: Row for cals
Movement 2: HangPowerClean + PushJerk CJ 95# (Rx+ option. Rx was KBS)
Movement 3: DB BoxStepUp 20" 35#
Movement 4: Pushups
}
Round 1: 20cal row, 15 HPC, 30 DBBoxStepUp, 40 Pushup
Round 1: 22cal row, 16 HPC, 22 DBBoxStepUp, 40 Pushup
Round 1: 23cal row, 15 HPC, 24 DBBoxStepUp, 38 Pushup

2026-02-12 Travel Workout

 //drop-in again at local CF box

WARM

1 min Airdyne
std warmup

MAIN

A. Work to 4x8 Deadlift at ~60-70% (I did more like 50%)
warm: 8x95, 8x135
main: 4x8x185

B. Work to a 4x8 OHPress at 60%
warm: 1x8x45
main: 4x8x65#

C. For time
{
100-80-60-40-20 SU
50-40-30-20-10 Abmat Situps
5-4-3-2-1 Wallwalk
}
17:25

2026-02-11 Travel Workout

 //drop-in hyrox class at The Strip Crossfit in LV.

WARM
400m run
std warmup

MAIN

A. For time, 40min cap
{
1000m run
90 Lunges 45#plate
800m run
70 Thruster 25#plate (Rx was 45#, which I did for first 10 before scaling
600m run
50 burpees to plate
400m run
}
time: 28:14

2026-02-10 WoD

 //travelling rest of week, so did some variant of strength cycle for OHPress & Deadlift

WARM
400m run
1 min row
std warmup

MAIN

A. Work to 5x1@90% deadlift (my own programming at tail end of cycle)
warm: 10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 2x305
main: 5x1x325 (just under 90% of 365)

B. work to 5x3@60% OHPress (deload week)
warm: 1x5x45#
main: 5x3x75#

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

2026-02-08 WoD

 //Am going to be travelling several days this week, so have to fit our Deadlift/BackSquat/OHPress strength cycle into Sun-Mon-Tues. The workouts weren't posted yet, so guessed on the progression and did backsquat today

WARM

500m row
stretches, airsquats
clean drills

MAIN

A. Warm up BackSquat, then do (?) 4x2 @ 90%, with 2.5 min between sets
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 2x245, 3x2x255 (90% of 285)

B. Work to a moderate PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 2x155, 1x165

2026-02-07 WoD

WARM
500m row
std warmup

MAIN

A. 5 min AMRAP
pushups

Score: 88

1 min rest

B. 5 min AMRAP
Lunges

Score: 134

C. Partner WOD. 20min AMRAP
{
10 cal row (each)
10 burpees (each)
10 box jump over 24" (each)
10 DBSnatch (each) 35# (Rx was 50#)
}
5 rounds even, but went to 20:40 to finish

2026-02-06 WoD

 //Repeat of Open 20.5, which was a workout I really liked. Anything w RingMU's I'm a fan of, and I liked that you could segment it any way, which added a strategy element.

WARM

400m run
2x
{
1 min Row
20 walking lunge
30s bar hang
10 ring rows
2 spidermans/side
}

MAIN

A. CF Open 20.5. For time, 20min cap, segment any way
{
40 RingMU
80 Cal Row
120 Wallball 20#
}
Score 216

I segmented as: 
2 MU, 10 WB, 2MU, 10 WB, 2MU, 10 WB, 1MU, 10WB, 20 cal row --> 7,40,20
2 MU, 10 WB, 1MU, 10 WB, 1MU, 10 WB, 1MU, 10WB, 20 cal row --> 5,40,20
1 MU, 10 WB, 0MU, 10 WB, 1MU, 10 WB, 0MU, 10WB, 25 cal row --> 2,40,25
1 MU, 15 cal row, 1MU --> 2, 0,15
Total = 16,120,80 = 216 

Only 3 reps lower than my 2020 score. To be fair, there were prob a couple wallball that would have been no-repped.

B. 3 rounds, not for time
10 medball russian twist
10 plank KB pull-through

202-02-05 WoD

 //Did makeup for missing strength cycle on Deadlift and OH

WARM
400m run
1min row
std warmup
deadlift drills

MAIN

A. Work to 80%ish ORM, then 5x2 Deadlift @ 82%, every 2.5min.  365*82% = 300#
warm: 95x10, 135x8, 185x6, 225x4, 255x3, 275x2
main: 2x2x295, 3x2x300

B. Work to 80%ish ORM, then 5x2 OHPress @ 75%, every 2.5min.  125*.75 = 95
warm: 65x5, 75x4, 85x3
main: 95x2x4, 100x2x1 

2026-02-02 WoD

WARM
400m run
std warmup (with a lot of banded squats, cossacks, etc)

MAIN

A. 5x2 BackSquat at 80-82% of ORM
warm: 8x95, 6x135, 4x185, 3x205, 2x225
main: 2x2x225, (added 5's), 3x2x235
My prev PR was 285, but more recent has been around 265. 235 = 82% of 285, or 89% of 265. 
Or, 235 is 78% of 300#, which is maybe my stretch goal

B. 5 rounds for time
{
15 cal airdyne (2 rounds) or SkiErg (3 rounds) - Rx was 20
50' DBFrontRackLunge 2x30# :(Rx was 50#)
}
17:15

2026-02-01 WoD

WARM

500m row
clean drills
stretching

MAIN

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

B. (Superset w A). Each line is one set
3 strict pullups 
3 strict pullups w 3 ring dips
3 ring pullup
1 RingMU
2 RingMU
3 RingMU
2 RingMU

C. (Superset w A) 6 HSHold

2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2026-01-30 WoD

WARM
400m run
2x
{
30s row
5 scap pullups
20 SU/10DU
inchworms
5 HangPowerClean 45/95
5 PowerClean 45/95
}

MAIN

A. 10min AMRAP
{
15 PowerClean 95#
45 SU (Rx was 30 DU)
}
5 rounds plus 10 reps

B. 75 T2B for time. Top of every minute (incl 0:00) row 8 cals. 10 min cap
I hit the cap with 60 reps

2026-01-29 WoD

 //subbed the deadlift strength cycle from earlier in the week, since I'd done a makeup DL workout on Sunday.

WARM
400m run
1 min row
BB Good mornings
shoulder swimmers

MAIN

A. 10 min EMOM 2. 3 Deadlift at 75%
warm: 8x95, 8x135, 5x185, 4x225, 3x255
main: 5x5x275 (75% of my target of 365. 73% of my alltime best of 375, set in 2015, IIRC)

B. For time. Partner workout - you go/I go.
{
Row 50cal - 40cal - 30 cal - 20cal - 10cal
partner does the same (his 50 after my 50, etc)
}
time: 18min even

2026-01-28 WoD

WARM
400m run
std warmup
1 min row

MAIN

A. 5x3 OHPress at 75%. Done as a 2min emom
warm: 8x45, 5x65, 4x75
main: 3x3x85#, 2x3x90#

B. 4 rounds, each for reps, each on a 3 min clock with 1 min rest b/t
{
50' DBOHLunge 1x35#
then in remaining time:
{
5 strict pullup (Rx+) - rx was 10 ringrows
10 pushup
10 abmat situps
}
}
All 4 rounds I did 2 rounds of the 5-10-10, so 50 reps per round or 200 total.

C. 500m row

2026-01-27 WoD

WARM
400m run
std warmup
clean drills
1 min row
SquatClean+PushJerk: 3x95, 3x115, 2x135

MAIN

A. 10 min EMOM
150m SkiErg

(1500m total)

2 min rest

B. 8 min EMOM
{
1 SquatClean + PushJerk
}
3x135, 3x145, 1x155, 1x165

2 min rest

C. 10min EMOM
6 Bar-facing Burpees

2026-01-26 WoD

//They programmed Deadlift cycle today (vs wednesday last week), which wasn't great since I did the makeup yesterday. So, I subbed the BackSquat cycle (which is supposed to be this coming wednesday)

WARM
400m run
std warmup
deadlift drills

MAIN

A. EMOM 2, 5x3 Backsquat at 75%
warm: 5x95, 5x1356, 4x165, 3x195
main: 5x3 x 205 (77% of my recent ORM 265#; or 72% of my all-time best 285#)

B. 4 rounds for time
{
20 Wallball 20#
10 BoxJumpOver 24"
10 Wallball 20#
5 BoxJumpOver 24"
2:00 rest
}
time: 14:35 (8:35+6min of rest time)

C: Cooldown: 2min row

2026-01-25 WoD

 //made up last week's Deadlift strength cycle work, plus some other stuff.

WARM
400m run
500m Row
std warmup
clean drills

MAIN

A. 5x4 Deadlift at 70%, one set every 2min
warm: 8x95, 8x135, 6x185, 5x215
main: 1x4x235, 4x4x255 (255 = 70% of 365)

B. Work to a heavy SquatClean & PushJerk CJ
5x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(clean only, failed jerk)

2026-01-24 WoD

 //partner wod, but chose to do it solo, cut the rounds in half

WARM
400m run
2x 
{
1 min row
10 bb good mornings
10 AirSquat
10 BackSquat 45#
5 kip swings
3 T2B
}

Deadlift and PowerClean drills

MAIN

A. For time
{
4 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
3 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
2 rounds of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
1 round of {5 T2B, 10 Pushup, 15AirSquat)
1 round of {12 Deadlift 135#, 9 HangPowerClean 135#}
}
time: 17:28

2026-01-23 WoD

WARM
400m run
1 min row
5 front squat 45#
5 thruster 45#
2 spiderman
2 inchworm
10 cossack squat
5 scap pullups + 5 kip swing

MAIN

A. Strength cycle continues. 5x4 BackSquat at 70%, one set every 2 min
warm: 5x95, 5x135, 4x165
main: 5x4x185 (70% of 265)

B. "Fran" - 21-15-9 of
{
Thruster 95#
Pullups
}
8:55 - Not bad considering I was trying to go easy on shoulder and not push too hard

2026-01-22 WoD

WARM
400m run
std warmup (but only 1 round - got there super late)

MAIN
A. 5x4 OHPress at 65% - sets done as a 2min emom
warm: 5x45, 5x65
main: 5x4@80# (actually 72% of 110, but 5# heavier than last week)

B. For time - 2 rounds with 3min rest between rounds
{
21 cal row
70 SU (Rx was 50 DU)
15 cal row
70 SU (Rx was 50 DU)
9 cal row
70 SU (Rx was 50 DU)
}
times: 5:20, 5:17

2026-01-19 WoD

WARM
200m run
1 min Row
std warmup
clean drills

MAIN

A. work to a moderate PowerClean & FrontSquat, then do complex below, as 10min EMOM
{
2 PowerClean
2 FrontSquat
}
warm: 1x75, 1x95, 1x115, 1x135
main: 10x135

B. For time
{
25 shuttle runs (50 lengths of 25'!)
50 wallball 20#
50 V-ups
50 wallball 20#
25 shuttle runs (50 lengths of 25'!)
}
time: 18:47

2026-01-18 WoD

WARM
500m row
std warmup
clean drills

MAIN

A. BackSquat 4 reps at 65% every 2 min for 6 rounds (makeup for thurs). 65% would be 170# for me.
4x165, 4x175, 4x185, 4x175, 4x165

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

C. 3x3 RingDip

2026-01-17 WoD

WARM
200m run
2 min Row
std warmup

MAIN 

A. 5 min AMRAP
{
Burpees
}
total: 60

5 min rest

B. 5 min AMRAP
{
Wallball 20#
}
total: 70

2 min rest

3 min warm
{
clean drills
5 Deadlift 95
5 PowerClean 95
5 FrontSquat 95
3 Deadlift 135
3 PowerClean 135
3 FrontSquat 135
}

C. 25 min AMRAP (was a partner workout, 2 rounds each before 'card'. I did 4 rounds solo, then drew card)
{
5 Pushup
10 RingRow
10 Alternating Lunge

Every 4 rounds, draw a card:
Heart: 5 PowerClean 135# (Rx was 95#)
Diamond: 5 FrontSquat 135# (Rx was 95#)
Club: 5 Deadlift 135# (Rx was 95#)
Spade: 500m row
}
Score: 22 rounds even with:
1x5 PowerClean
1x5 FrontSquat
2x5 Deadlift
1x Row

}

2026-01-16 WoD

//Did one of the previous Open workouts, but I scaled it as I'm still going easy on injured tricep

WARM
200m run
7x7 band work
1 min row
10 DB RDL 25#
2x5 DB OHPress 25#
2 inchworm

MAIN

A. 5x5 OHPress at 60-65% ORM (max = 110, so ~75#)
warm: 5x45, 5x65
main: 5x5x75#

B. CFOpen 2018.4. 9 minutes to do "Diane", and if you pass that, moves on to heavier DL and HSWalk. I scaled both movements due to injury and, well, that it's been 8 years!
{
21-15-9 Deadlift 185# (Rx was 225, but 185 was Rx for 55+)
10-8-6 Strict HSPU
}
8:45

2026-01-14 WoD

WARM
2x
{
1min Airdyne
5 PowerClean 45#
5 PushJerk 45#
3 CJ 45#
10 KBS 26#
}

MAIN

A. Work to a moderate PowerClean+PushJerk
3x95, 3x115, 3x135 (didn't want to go heavier as tricep still recovering)

B. 8 min EMOM
{
3 PowerClean 135#
1 PushJerk 135#
}

C. 12 min AMRAP
{
15 KBS 35# (Rx was 53#)
15 situps
15 BoxJump 24"
}
6 rounds + 10 reps

2026-01-13 WoD

WARM
10 banded good mornings
10 banded OH Press
6x 1min rounds
{
10 sec Airdyne
10 SU
2x5 OneArmDBPushPress 25"
}

MAIN

A. 4 rounds, each for time, rest 1min b/t
{
20 cal Airdyne (Rx was 25)
75 SU (Rx was DU)
12 DBPushPress 2x25# (Rx was 2x50)
}
times: 2:45, 2:43, 2:53, 2:45 (scaled)

B. 9 min EMOM
{
min 1: seated DBOHPress 2x25#
min 2: 30s HSHold
min 3: Rest
}

2026-01-12 WoD

 //Ugh. hurt my tricep deadlifting (wtf?). Hopefully will recover quickly.

WARM
2x
{
1 min row
5 FrontSquat 45#
3 OHSquat 45#
3 burpees
3 kip swing into 3 T2B
}

MAIN

A. 4x5 deadlift at 65% (65% of 355 = 225)
warm: 5x95, 5x135, 5x185, 4x215, 3x225
main: 5x225, 5x225 (injury on last rep), 2x225 (stopped)

B. For time (I subbed numerous movements)
{
30 Prone Leg Raise (Rx was T2B)
30 FrontSquat 95# (Rx was backsquat)
30 Box Stepups 20" (Rx was burpees)
1:00 rest

20 Prone Leg Raise (Rx was T2B)
20 FrontSquat 115#
20 Box Stepups 20" (Rx was burpees)
1:00 rest

130 Prone Leg Raise (Rx was T2B)
10 FrontSquat 135# (Rx was OHSquat. At 135?!)
10 Box Stepups 20" (Rx was burpees)
}
Time: 13:00

2026-01-11 WoD

WARM
500m row
clean drills

MAIN

A. Work to a heavy PowerClean + Push Jerk CJ
5x75, 5x95, 4x115, 3x135, 2x155, 2x165, 1x175(failed jerk), 1x185 (failed jerk), 1x190 (fail)

B. Pullup/MU work (superset w A)
5 pullup
4 C2B pullup
3 strict pullup
3 ring pullup
1 RingMU
2 RingMU
2 RingMU 

2026-01-10 WoD

 //Saturday partner wod (for B), but I chose to do it solo.

WARM
2 min row
std warmup
2x30s SU

MAIN

A. "Annie" - 50-40-30-20-10
{
DU
Abmat Situps
}
7:45 (kept tripping up on DU's)

B. 25 min AMRAP
{
5 Pushup
10 AirSquat
5 BoxJumpOver 24"

*Every 4 rounds, pick a card and do one of.. (I ended up getting one of each)
20 wallball 20#
3 block run
500m row
20 cal Airdyne
}
19 rounds + 15 reps

2026-01-09 WoD

WARM
std warmup
2 min row
several of movements below

MAIN

A. CF Open 13.5 (Given how sore I was from deadlifting, I did the masters version, so can't compare scores to 2013
3 rounds for time, 4 min cap. Get to move on to another round if you finish in 4 min
{
15 Thruster 65# (Rx was 100#)
15 pullup (Rx was C2B)
}
2 full rounds +12 thruster = 72 reps

B. 12 min EMOM
{
min 1: 8 beat swings
min 2: 5 arch to knee tuck
min 3: 10 T2B
min 4: rest
}

2026-01-08 WoD

WARM
400m run
2 rounds
{
1 min row
2 spidermans
2 inchworms
10 banded pull-aparts
20 banded good mornings
10 DB RDLs (1x50#)
}

MAIN

A. Work to a 1RM Deadlift (start of strength cycle)
5x95, 5x135, 5x165
4x185, 3x225, 3x255
2x285, 2x315,
1x335, 1x355 (95% of my PR of 375, which I set in 2015!)

B. Every 2 min for 6 rounds
{
10 DBDeadlift 2x35# (Rx was 12 reps, 50#)
10 DBBenchpress 2x 35# (Rx was 12 reps, 50#)
10 Box Stepups 20" (Rx was 12 reps, BoxJump)
}
Times: 1:18, 1:10, 1:04, 1:07, 1:04, 1:03

2026-01-07 WoD

WARM
400m run
1 min row
2x5 shoulder swimmers
2x2inchworm
1 wallwalk
2x10 scap pulls
Snatch drills

MAIN

A. 8 min EMOM. 3 PowerSnatch, constant weight (I did ascending)
2x3x65, 2x3x75, 2x3x85, 1x3x95, 1x2x105

B. For time 
{
10-8-6-4-2 Wallwalk
50 SU after each round (Rx was DU - trying to let m calf recover)
* 30 cal row cash-out
}
12:49

2026-01-06 WoD

WARM
400m run
1 min row
2 spiderman
5 OHPress 45#
banded walks

MAIN

A. Work to a 1RM OHPress (start of new cycle)
5x65, 4x75, 3x85, 2x95, 1x105, 1x110, 1x115(failed)

B. (with remaining time). work to a heavy PowerClean+ Pushpress or pushjerk
1x135 (PP), 1x155(PJ), 1x165(PJ) 

C. 16 min EMOM
{
Even: 30s ME burpeebarjump (over rower)
Odd: 30s Max cal row
}
Burpees: 7, 8, 7, 7, 7, 7, 8, 9 = 60
Row cal: 7, 9, 8, 9, 9, 10, 9, 10 = 71

2026-01-05 WoD

WARM
2x
{
2 min row
5 tempo backsquat with band, 45# (1st round), 95# (2nd round)
2 spidermans
30s hollow hold
}

MAIN

A. Work to a 1RM BackSquat (since we're starting a strength cycle)
5x95, 5x135, 5x165, 4x185, 3x215, 1x235, 1x255, 1x265 (probably could have gone a bit higher)

B. 3 rounds for time
{
25 cal row
25 wallball 20#
25 V-ups
}
time: 14:37

2026-01-01 WoD

WARM
500m row
clean drills
foam roll injured calf

MAIN

A. Work to a heavy squatclean + jerk, or other:
SquatClean + PushJerk: 5x75, 4x95, 3x115, 3x135
PowerClean + PushJerk 3x155, 1x165
PowerClean only: 1x165, 1x170, 1x175, 1x180, 1x185(failed)

B. (Superset w A): 5xHSHold

C. (Superset w A): 5xTuckFrontLever