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