2026-09-21 Travel Workout

 A. Run 1 mile

B. 5 rounds
{
3 pullups
3 dips
}

C. Run 1 mile

2026-09-18 WoD

WARM

400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge

MAIN

A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115

B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11

2026-09-17 WoD

WARM
200m run
2x
{
1 min row
10 lunges
5 HangPowerClean 45#
10 AYTs
2 spiderman
2 inchworm
}

2x3 PowerClean 95#

MAIN

A. 5 rounds, each on the 4min mark. Score is slowest time.
{
2 block run
12 HangPowerClean 95#
}
2:02, 2:03, 2:03, 2:05, 2:03

B. Accumulate 3min bar hang
1:10, 0:30, 0:20, 0:15, 0:15, 0:10, 0:10

2026-09-16 WoD

 //ugh. hyrox day.

WARM
400m run
std warmup
2 block run

MAIN

A. For time
{
30 wallball 14#
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
50 HRPushups
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
30 wallball 14#

then 2000m row (or 1mile run - I did the row)
}
time: 16:49, then short transition, then 9:15. Total 26:50

2026-09-15 WoD

WARM

400m run
1 min SkiErg
4 spiderman
10 box stepups
10 banded good mornings
2x5 DBSnatch 25#

MAIN

A. For time
{
4 block run
25 BurpeeBoxStepOver (Rx was burpee box jump over)
50 DBSnatch 35# (rx was 50#)
25 BurpeeBoxStepOver (Rx was burpee box jump over)
4 block run
}
time: 15:25

B. (no score) Accessory work. 1min, 45sec, 30 sec
{
HSHold
Plank
Static Ring Hold
}

2026-09-14 WoD

WARM
400m run
std warmup
2x5 T2B
2x5 wallball

MAIN

A. For time. 22min cap
{
40 Wallball 14# (Rx was 20#)
20 T2B
1 Block Farmer Carry 53# KB

30 Wallball 14# 
15 T2B
1 Block Farmer Carry 44# KB (went a bit lighter after 1st round

20 Wallball 14# 
10 T2B
1 Block Farmer Carry 44# KB

10 Wallball 14# 
5 T2B
1 Block Farmer Carry 44# KB
}
Time: 16:38 (scale)

B. Work to a heavy 3-rep back squat
{
BackSquat 45x5, 95x5, 135x5, 185x4, 215x3, 235x3, 255x3
}

2026-09-13 Sunday Bike

 A. Bike 10.74km;  32:22; 19.91 km/hr

2026-09-12 WoD

WARM
300m row
std warmup
several of movements below.

MAIN

//was a partner wod, but I cut reps in half and did it solo.
A. For time, 35 min cap
{
5 block run (1k run)
30 pullups
5 block run (1k run)
40 HangClean+PushJerk 95# (Rx+ weight)
1 mile bike (sub for 1k run - knees were acting up)
50 DBBoxStepUp 20" 25# (Rx was 35#)
1 mile bike (sub for 1k run)
}
time: 31:29

2026-09-11 WoD

 //Tough one today, even though I scaled it pretty drastically!

WARM

400m run
1 min row
2x
{
2spiderman
10 90-90s
5 kip swings
3 power clean 45#/75#
3 FrontSquat 45#/75#
}

MAIN

A. 4 rounds, each on 2 min mark. Building to a heavy weight
{
1 PowerClean
1 HangPowerClean
2 FrontSquat
}
95, 115, 135, 155

B. 9 Rounds for time
{
6 BurpeeBarJump (Rx was 11)
3 PowerClean 135#
2 FrontSquat 135# (Rx was 4 reps)
4 Pullup (Rx was 3 BMU or 6 C2B)
}
19:29

2026-09-10 WoD

WARM
400m run
std warmup

MAIN

A. Over 12 min, build to a heavy 8rep pushpress
75, 85,  95, 105, 115x8

B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02

2026-09-08 WoD

WARM
400m run
4 spidermans
2 inchworm
10 banded squats
10 banded glute bridge w 25# DB
5/side single leg glute bridge with 25# DB
scap pulls, kip swings
deadlift drills

MAIN

A. 5 sets, each on 2 min mark. 5 Deadlifts
{
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 5x205, 5x225, 5x245, 5x265
}

B. 6 sets each on 2 min mark, 2min rest b/t
{
9 T2B (Rx was 20 V-ups, Rx+ was 10T2B)
4 HSPU Negatives (Rx was wallwalks, Rx+ was HSPU)
box stepups remainder of 2min (Rx was box jumps).
}
box jumps: 20, 20, 21, 22, 22, 24

2026-09-07 WoD

 //labor day workout

WARM
300m row
2 block run
std warmup

MAIN

A. for time. 35 min cap
{
20 strict pullups (Rx was 50 kipping or 30 strict)
2 block run
21 thruster 75# (Rx was 95#)
500m row
21 thruster 75# (Rx was 95#)
250m row
20 strict pullups (Rx was 50 kipping or 30 strict)
}
time: 17:45

2026-09-06 Sunday Bike

A. Bike 11.1 km; 35:55; 19.06 km/hr pace

2026-09-05 WoD

 //gym was closed for labor day, but the coach there let me in to do a quick workout

A. Work to a heavy CJ
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (Clean only), 1x170(fail)

B. (Superset w A)
6x3 banded RingDip (last set was unassisted)

C. (Superset w A)
6x3 strict pullup (last 2 sets were C2B)

D. 500m row

2026-09-02 WoD

 //new wednesday hyrox thing. meh.

WARM
400m run
1 min row
std warmup

MAIN

A. For time:
{
600m Ski erg
40 Alternating Reverse DBLunge 2x30#
40 DBDeadlift 2x30#
Down & Back Sled Push (light-ish)

600m Ski erg
40 KBS 53#
40 DB Goblet Stepup 1x30# 20"

600m Ski erg
40 DB S2O 2x30#
40 DB Row 2x30#
30 wallball 14#

600m Ski erg
}
31:42

2026-09-01 WoD

WARM
400m run
1min row
std warmup

MAIN

A. Crossfit total - 12min each to work to ORM of BackSquat, OHPress, Deadlift

BackSquat:
5x95, 5x135, 5x185, 4x205, 3x225, 2x245, 1x265, 1x285

OHPress
5x45, 5x65, 4x75, 1x85fail

Deadlift
8x95, 6x135, 4x185, 3x225, 2x255, 1x285, 1x305, 1x325, 1x335fail

B. 1000m row
4:15