2025-07-23 WoD

WARM
200m run
2x
{
1 min row
3 inchworm
bootstraps
banded good mornings
banded OHPress
tempo air squats
5 wallball
}

MAIN

A. 3 rounds, each on 8 min mark of running clock (rest if you finish before 8 min)
{
30 wallball 20# (did round 1 unbroken, r2 in 2 sets, r3 in 3 sets)
50' Burpee BroadJumps (ugh)
1000m row
}
Times: 6:15, 6:45, 7:13

B. Not for time
{
25 RingDip
50 banded bicep hammer curls
50 banded tricep pulldowns
50 ring curls
}

2025-03-07 CF Open 25.2

WARM
400m run
2 rounds
{
1 min row
4 spidermans
10 spiderman
10 gorilla row 35#
10 KBS 35#
10 goblet squat 35#
}

2 rounds
{
20s SU
5 thruster 45#
3 strict pullups
}

MAIN

//repeat of 22.3, but this time I'm doing 55+ option, so can't really compare to my score from '22.

A. CF Open 25.3. For time, 12 min cap
{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 3 of these by the timecap
}
total reps 204; tie break: 7:35

B. 30-20-10
{
abmat situps
banded bicep curl
}

2024-08-28 WoD

WARM
400m run
std warmup

MAIN

A. 16 min EMOM
{
min 1: 8 slide pushups (one hand up, one hand in pushup)
min 2: 10 ring rows
min 3: 8 Ring Y-raise
min 4: 40 SU
}

B. 16 min AMRAP
{
3 strict HSPU (rx was 2 wall walk, rx+ 4 HSPU)
10 strict chinups
50 DU
}
6 rounds even

C. Not for time, each movement for all reps
{
70 Banded bicep curls
70 Banded tricep extensions
70 Banded OHPress
}

2024-06-20 WoD

WARM
400m run
std warmup
several of each of the movements below

MAIN

A. 24min, 4+ rounds for quality (AMRAP, but not flat-out)
{
- 5 benchpress 65# (went light because of shoulder recovery)

- 16 gorilla row 30#, followed by 15 banded curls

- down-n-back KB OHCarry (one arm front rack, one arm OH) 2x35#

- 1 wall walk (add 1 rep per round)
}
I got 7 rounds, but went 30s over (= 28 wall walks!)

2024-05-13 WoD

WARM
3 rounds
{
1 block run
banded lat pulldowns
spidermans
cossack squats
}

MAIN

A. 20 min AMRAP
{
2 block run
25 situps (Rx was T2B)
20 goblet squat 35# (Rx was 20# wallball)
}
5 rounds + 25 situps (scaled)

B. 2 rounds, not for time
{
30s quad foam roll (left)
30s banded tricep ext
30s quad foam roll (right)
30s banded curl
}

2024-04-26 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 4 rounds, not for time
{
2 PowerClean 75, 95, 115, 135#
4 chinups
}

B. 14 min AMRAP.
{
4 PowerClean 95#
3 chinup (subbed for burpees)
16 box stepup 20" (Rx was 24")
* 400m row at 5:00 and 9:00
}
6 rounds total (3,1,2)

C. 40 banded bicep curl

2024-01-26 WoD

WARM
400m run
2 rounds
{
1 min row
1 min spidermans
5 shoulder swimmers
10 flutter kicks
10 ring rows
}

MAIN

A. 50*40*30*20*10*
{
Ab-mat situps
wallball 20#
* = 8 chinups
}

19:05

B. 2 rounds
{
1 min foam roll left quad
25 banded bicep curl
1 min foam roll right quad
25 banded bicep curl
}

2023-10-02 WoD

WARM
400m run
2 min row
std warmup
thruster drills

MAIN

A. Strength. 4 rounds, not for time
{
4-5 thrusters, increasing weight each round
10s Static pullup hold (chin over bar)
}
5x75, 5x95, 4x115, 2x135

B. 5 rounds for time (I scaled *everything* as I'm still recovering from covid lung :-/ )
{
10 Thruster 75# (Rx was 12x95)
10 Pullup (4 C2B, 6 regular. Rx was 12 C2B)
1 block run (Rx was 2 block run)
}
time: 17min

C. 100 banded curls (45, 35, 20)

2023-08-28 WoD

WARM
400m run
2 block run
std warmup
couple rounds of movements below

MAIN

A. 25min AMRAP
{
5 Pullup
10 Pushup
15 AirSquat
}
1 block run at 5,10,15,20 min mark.

Result: 18 rounds + 23 reps (plus the 4 runs)

B. 100 banded bicep curls. 20 situps at each break (2 breaks, as I did 50-30-20)

2022-12-22 WoD

WARM
400m run
std warmup
2 rounds:
{
10 benchpress 45#
10 goodmorning w barbell
10 barbell row 45#
}

MAIN

A1. Work to a heavy 3-rep benchpress
10x75, 8x95, 6x115, 4x135, 3x155, 3x185(w spot)

A2. 3 rounds, not for time
{
10 reps floor benchpress 95#
20 band pull-aparts
}

B. 3 rounds, not for time
{
6 barbell glute bridge 135#
10 barbell row 95#
}

C. For time (but I forgot to record  the time) unpartitioned
{
100 banded good morning (green band - thicker)
100 banded tricep pulldown
100 banded curls
}

2022-09-29 WoD

WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Thurs of BackSquat cycle: 12x2 at 30x0 temp, 55-60%
4x45, 5x95
2x12 @ 135# @ tempo

B. 3 rounds, not for time
{
5/side KB Bulgarian SplitSquat (2x35#)
8 DB incline bench (2x35#)
}

C. 10 min AMRAP. 2, 4, 6, 8.... of
{
Gorilla Rows w 36# KBs
Ring Rows
banded bicep curl
}
got through the 16's, and then 10 of the 18's of the Gorilla Rows.
226 reps 

2022-03-17 WoD

 WARM
400m run
3x30s DU
std warmup

MAIN

A. 4 rounds, not for time
{
8/side goblet curtsey lunge 26#
8/side goblet cossack squat 26#
}

B. 4 rounds, not for time
{
8 dual KB squat curl 2x26#
16 banded tricep pulldown
16 banded bicep curl
}

C. 4 rounds, not for time
{
10 DB Incline Bench 2x30#
8 DB flys 2x10#
}

2022-01-13 WoD

 WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
10 DB Benchpress 2x30#
immediately into:
UB pushups to fail
90s rest
}
pushups: 10, 8, 6, 4, 4

B. 5 rounds, not for time
{
8 horizontal low-bar row
10/arm DB Row 30#
90s rest
}

C. 5 rounds, not for time
{
6 barbell curl 65#
10 banded curl
90s rest
}

I added:

D. 3 HSHold ~10s each