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
}

2026-08-15 Travel Workout

WARM
1 min Airdyne
stretching, etc

MAIN

A. 3x8 DBCurl 2x25#

B. 3x8 HammerCurl 2x25#

C. 3x8 ArnoldCurl 2x25#

D. 3x8 DBInclineBench 2x30#

E. 3x10 pushup

F. 3x8 DBLateralRaise 2x5#

G. 3x8 DBSnatch 30#, 40#, 50#

H. 3x8 SkullCrusher 55#

I. 3x5 AbRollout (scale)

2026-08-08 WoD

WARM
200m run
500m row
std warmup

MAIN

//3 different 15min AMRAPs, 2min break between each - entire thing on a running clock of 49 min(!)
//was a partner wod but I did it solo and scaled a bit

A. 15 min AMRAP
{
25 DBFrontRackLunge 2x35# (Rx was  50#)
15 cal Airdyne
}
4 rounds + 25 reps

2 min rest

B. 15 min AMRAP
{
25 DBSnatch 30# (alternating sets of 6) (Rx was 50#)
250m row
}
4 rounds  +  15 reps

2 min rest

C. 15 min AMRAP
{
20 DBFrontSquat 2x30# (Rx was 25 reps, 2x50#)
2 block run (Rx was 3 block)
}
3 rounds even
}
}

2026-07-13 WoD

WARM
400m run
1 min Airdyne
std warmup
20 cossack squats

MAIN

A. Tabata HollowHold

B. 3x10 BackSquat to Box
warm: 5x95, 5x135,
main: 10x185, 10-x225, 10x245

C. 4 rounds, 3x3min with 1 min rest, then 4th round is 4 minutes
{
1 block run
20 DBSnatch 25# (Rx was 50, but I scaled due to shoulder recovery)
remaining time: ME abmat situps
}
situps: 33, 35, 33, 53

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

2026-02-07 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

2025-12-22 WoD

WARM
400m run
1 min row
std warmup
DB Snatch drills

MAIN

A. 4x10 BackSquat at ~70% of ORM
warm: 10x45, 10x95, 10x135
main: 1x10x165, 3x10x185 

B. 3 rounds for time
{
30 alternating DBSnatch 35# (Rx was 50#)
15 BurpeeBarJump
}
time: 9:10

2025-10-25 WoD

WARM
500m row
500m ski erg
std warmup
several of movements below
1 min ski erg

MAIN

A. 30min AMRAP. Partner workout.
{
3 rounds
{
30 DBSnatch (3x5 each) 35# (Rx was 40#)
30 T2B (3x5 each)
}
1 min rest

3 rounds
{
30 DBThruster (3x5 each) 2x35# (Rx was 2x40#)
300 DU (5x30 each)
}

3 rounds (only got into first round before time cap
{
30 DBFrontSquat (3x5 each) 2x35# (Rx was 2x40#)
30 burpees (1 did 2x5 then we hit time cap
}
}

2025-09-27 WoD

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 30min cap. Was a partner workout but I did it solo, scaled some of movements down
{
8 rounds:
{
10 Goblet Squat 35# (rx was 50#)
5 pullup
}

1 block run

8 rounds:
{
10 S2O 75# (rx was 50#)
5 box jump 24"
}

15 cal row

8 rounds:
{
10 DBSnatch 35# (rx was 50#)
5 burpee
}
}
time: 26:10

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2025-09-09 WoD

 WARM
1 min airdyne
std warmup
deadlift drills

MAIN

A. 5x8-10 Deadlift at 70% (just getting over a cold so scaled back a bit from there)
warm: 5x95, 5x135, 5x185
main: 8x205, 3x6 x 225

B. (Superset w A) 5x3 Box Jump

C. 7 rounds for time
{
1 strict chinup (adding 1 rep per round)
7 box jump over 24"
11 DBSnatch 35# (Rx was 40#) 
}
time: 10:45 (scaled)

2025-07-24 WoD

WARM
200m run
std warmup
1 min airdyne

MAIN

A. 10 min AMRAP Benchpress, sets of 3 at 70%
warm: 10x45, 5x95, 4x115, 3x135
main: 12x3x135 (1 set less than a few weeks back - went a little hard out of the gate)

B. 10 min AMRAP
{
15 DBSnatch 35# left arm (Rx was 50#)
10 DB Floor Press 2x25# (Rx was 2x50#)
15 DBSnatch 35# right arm (Rx was 50#)
10 pushup
}
4 rounds + 2 snatches

I added

C. 3 rounds, not for time
{
2 planche lean, 5s hold
1 HSHold
}

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

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps

2026-06-26 Travel Workout

WARM
stretching

MAIN

A. Not for time: 10,8,6,4,2 (30 reps each) of
{
DB Snatch 35#
DB Bench 2x30#
Pike Pushup (on box)
Situp
KBS 50#
Goblet Squat 35#
Pullup
Tricep extension 30#
DBCurl (x2) 30#}
}

2025-06-23 WoD

WARM

400m run
2x
{
10 banded pulldowns
10 box stepup
5 jumping squats
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3/side DBSnatch (25s, 30s, 35s, 40s)
3 seated box jump 24"
2 kipping C2B pullup (did 1 RingMU, but shoulder warned me against doing more)
}

B. 20 min AMRAP
{
16 Alternating DBSnatch 35# (Rx was 50#)
12 BoxJumpOver 24"
8 C2B Pullup
}
7 rounds + 5 reps.

2025-06-18 WoD

WARM
400m run
2x
{
2 spidermans
8 shoulder taps
10 good mornings with plate (15, 35#)
10 OHPress with plate (15,35#)
1 min row
}

MAIN

A. "pre-game" - 4 rounds, not for time
{
10 cal Airdyne
8 DBSnatch 35#
4 burpees
}

B. For time, 22 min cap
{
1 mile run (6:15! not bad!)
50 DBSnatch 35# (Rx was 50#)
50 burpee over DB
}
13:45 (I did the DBS/Burpee as 5+5,10, 5 times)

2025-05-31 WoD

WARM
500m row
std warmup

MAIN

A. 3 rounds for reps.
{
2 min ME chinups
2 min ME wallball 20#
2 min ME medball situps 20#
2 min DBSnatch 35# (alternating)
2 min rest
}
R1: 20, 25, 25, 25 = 95
R2: 21, 26, 27, 28 = 102
R3: 21, 27, 27, 38 = 113
Total = 310 reps

2025-05-10 WoD

WARM
2 min row
std warmup
several of movements below

MAIN

A. Tabata-style, 20s on, 10s rest, 2 sets of each movement below
{
Row
Burpee
T2B
DBSnatch 25#
DBOHLunge 25#
Wallball 20#
DBPushPress 25#
}

B. For time. Was a partner wod, but did it solo, cutting row from 1000 to 500m, and doing ALL the work for the rest
{
500m row buy-in

25 of each, then 15 of each, then 10 of each
{
DBSnatch 35# (Rx was 50#)
Wallball 20#
DBOHLunge 35#
Burpee to target 35#
T2B
DBPushPress 35#
}

500m row cash-out
}
time: (forgot to write it down - but think it was 25:00)

2025-04-25 WoD

WARM
400m run
2x
{
1 min row
down-n-back sled push (empty sled)
10 banded good mornings
10 banded OH press
2 spidermans
}

MAIN

A. 4 rounds, not for time
{
7/side filly press (26kb + 25/30/35/40 db)
8/side supported one arm DB row (25/30/35/40 db)
1 down-n-back sled push (sled+70#)
}

B. 15 min AMRAP
{
8 alternating DBSnatch 35# (Rx was 50#)
8 burpee bar jump
* Min 0, 5, 10, 1 block KB carry (choice of how)
}
6 rounds + 8 reps
* I did OHcarry 26#, then front rack carry 35#, then farmer carry 53#