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

2026-01-08 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

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

2025-08-05 WoD

WARM
200m run
std warmup
DU/SU practice

MAIN

A. 15 min AMRAP
{
5 strict pullup
15 strict pushup (Rx) or 10 strict ringdip (Rx+)
45 SU (Rx was 35 DU)
}
each movement must be unbroken or start again at beginning of that movement
score: 6 sets (3 w ringdips, 3 with pushup) + 2 reps

B. Deadlift accessory work. Do each movement, all sets, before moving to next
{
3x10 DBRDL 2x35#
3x8 BBGoodMorning 95#
100 Banded Jefferson Curl
}

2025-07-19 WoD

 //got to the gym early so did some supplemental work (A) below.

WARM
2x
{
1 min row
2 inchworm
2 spiderman
10 cossack squats
10 goblet squats 25#
10 DBSnatch 25#
10 RDL w 25# DB
}

MAIN

A. 3 rounds, not for time
{
5 pike pushup
1 HSHold
3 planche lean
3/side OneArmChinup (band-assisted)
1 tuck front lever
1 tuck back lever
}

B. 25 min AMRAP. Was partner workout but I did it solo.
{
55 DBPushPress 2x35#
55 cal row
55 Goblet Squat 35#
55 DBSnatch 35#
55 cal Airdyne
}
1 full round + 55 pushpress = 330 reps

2026-06-12 WoD

WARM
400m run
2x
{
2 inchworm
5 shoulder swimmers
10 banded good mornings
10 banded OH Press
}

MAIN

A. 4 rounds, not for time
{
8/side FillyPress. KB: 26#, DB: 25, 25, 30, 30
8/side B-stance RDL 30#
1 Strict HSPU
}

B. 3 rounds for time
{
2 block run
27 KBS 53#
3 strict HSPU (Rx was 3 wallwalk, Rx+ was 7 HSPU)
}
time: 9:22

2025-05-05 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
10/leg Single Leg KBRDL 35#
6 kip swings, progressively bigger, into
3 pullup
}

B. For time
{
5 block run
40 KBS 53#
30 pullup
3 block run
30 KBS 53#
15 pullup
1 long block run
20 KBS 53#
10 pullup
} 
time: 15:16

2025-02-26 WoD

WARM

400m run
std warmup
benchpress 10x45, 10x95, 5x115, 2x135

MAIN

A. 30 min AMRAP (focus on quality)
{
10 benchpress moderate heavy (135# first round, 115# subsequent rounds)
10/leg KB RDL 35#
1 block KB FrontRackCarry 35# (all rounds unbroken, alternating arms with each round)
}
6 rounds total

2024-08-27 WoD

WARM
400m run
2 rnds
{
1 min row
2 inchworm
10 banded lat pulldown
10 KBS 35#
10 DB RDL 2x25#
}

MAIN

A. 15 min EMOM
{
min 1: 10 KBS 53#
min 2: 8 Gorilla row 35# kb
min 3: 20s hollow hold
}

B. For time. Divide up any way
{
90 KBS 35# (Rx was 53#)
50 T2B (that was Rx+. Rx was 70 knee-up)
50 cal row
}
time: 12:10 (broke it into 3-4 sets of each, rotating)

2024-07-19 WoD

WARM
400m run
2 rounds
{
30s Airdyne
10 banded good mornings
10 banded presses
10 cossack squats
10 KBS
}

MAIN

A. 4 rounds, each for total reps
{
1 min box stepups 24"
1 min KBS 35# (Rx was 53#)
1 min wallball
1 min PlankBurpees
1 min rest
}
r1: 20, 30, 20, 15  = 85 reps
r2: 20, 35, 20, 15  = 90 reps
r3: 20, 35, 15, 17  = 87 reps
r4: 20, 35, 15, 17  = 87 reps
Total = 349 reps

B. 3 rounds, not for time
{
10 barbell curl 45#
5/side RDL w KB (35, 44, 53)
20 abmat situps
}

2024-06-07 WoD

WARM
400m run
2x
{
1 block run
2 inchworms
10 banded good mornings
10 banded OHPress
supermans
}

MAIN

A. 5 rounds, not for time
{
5 OHPress (65,75,75,75,75)
6/leg one-leg RDLs 2x35#
}

B. 16min amrap
{
10 PowerClean 95 (Rx was 15 SDHP)
10 PushPress 95
6 half-burpee over bar
1 block farmer carry 2x35# DB (Rx was 2x50)
}
3 rounds, but went ~17min

2024-05-08 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, 1 every 2 min
{
6/leg one-leg KB RDL 2x35#
}

B. For time
{
3 block run
21 deadlift 185# (Rx was 225)
42 situp (Rx was 21 v-up)
2 block run
15 deadlift 185# (Rx was 225)
30 situp (Rx was 21 v-up)
1 block run
9 deadlift 185# (Rx was 225)
18 situp (Rx was 21 v-up)
}
time: 12:47

2023-04-17 WoD

WARM
400m run
std warmup

MAIN

A. Activation. 5 rounds, not for time
{
4 strict chinups
4/side KB RDL 35#
}

B. 16min AMRAP
{
3 burpee bar jump
6 Sumo Deadlift 135# (Rx was SDHP at 65#)
9 pullup
*Twice during the 16 min, do a 1 block KB Farmer Carry 1x53#
}
7 rounds (3 rounds, KB carry, 3 rounds, KB carry, 1 round)

2023-03-07 WoD

WARM
400m run
std warmup
3 rounds
{
12 situps
6/side DB strict press 25#
}

MAIN

A. 4 rounds, not for time
{
5/side DB RDL 25#
10 DB bench 2x25#
20s RKC plank hold
}

B. 20 min emom
{
min 1: 5 deadlift 185# (Rx was 225)
min 2: 10 Ring dip (Rx+, Rx was 10 pushups)
min 3: 10 T2B (Rx+, Rx was 20 situps)
min 4: 40 DU
}