2026-09-21 Travel Workout

 A. Run 1 mile

B. 5 rounds
{
3 pullups
3 dips
}

C. Run 1 mile

2022-07-02 WoD

 //gym closed today and feeling pretty sore so just went to the park and did a pretty light workout.

A. 400m run

B. 15 rounds, not for time
{
3 dips
3 strict pullup
3 pushup
2 pistols
}

2021-06-26 WoD

 A. 800m run

B. 10, 9, 8... 2,1 of
{
T2B
Dips (w feet elevated)
Chinup
Box Jump 20"
}

C. 200m run

2021-06-12 WoD

 A. 800m run

B. 10 rounds
{
5 pullup
4 incline pushup
3 T2B
2 ShrimpSquat
1 Dip
}

C. 800m Run

2021-05-19 WoD

 A. 5 min row
1100m

B. 5 rounds, not for time
{
5 dip (banded)
5 OH Press 65#
}

C. 5 rounds, not for time
{
5 Front Squat 95#
3 Ring pullup
}

2021-04-10 WoD

 //park workout

A. 800m run

B. 10 rounds, not for time
{
1 Dip
2 Pistol
3 T2B
4 Box Jump 20"
5 pullup
}

C. 400m run

2021-02-11 WoD

 A. Row 10 min
2200m

B. 5 rounds, not for time
{
Power Clean + Push Jerk (See below)
3 Dip (banded)
2 Ring Chinup
1 HSHOld
}
5x65, 4x95, 3x115, 3x135, 3x155 (clean only)

2021-01-22 WoD

 A. Row 15 min for distance

3400m

B. 5 rounds, not for time
{
5 Ring Rows
5 Dips (w band - still rehabing)
}

2021-01-07 WoD

 Day got away from me so ended up doing a short workout at like 9pm, which is better than nothing

A. 4 rounds, not for time
{
25 DU
3 dips (banded - still recovering from whatever I did to shoulder)
2 chinup
1 HSHold
CJ drills w empty bar
}

B. 4 rounds, not for time
{
3 CJ 95/115/135/155 (powerclean only at 155)
3 Banded Front Lever Raise
2 Pistol
25 DU
}

2020-10-17 WOD

 Park workout while the weather's ok.

WARM

stretching

couple of each movement below

MAIN

A. 10 rounds, not for time

{

5 pullup (kipping)

4 dips

3 chinup (strict)

2 pistol

1 C2B Pullup (strict)

}

2020-10-03 WoD

 Park workout

WARM

light stretching

2x3 pullups

MAIN

A. 800m run

B. 20 rounds, not for time

{

5 pullups

4 pushups

3 dips

2 pistols

1 BarMU

}

C. 400m run

2020-09-19 Covid workout #144

 WARM

light stretching

MAIN

A. 800m run

B. 10,9,8...1 of

{

Pullup

Box Jump 24"

T2B

Dip

}

C. 400m run

2020-08-29 Covid workout #129

 WARM

light stretching

MAIN

A. 800m run

B. 10,9,8....2,1 of

{

pullup

dip

box jump 20"

T2B

Shrimp Squat

1 per round LegRaiseToInvertedHang

}

So 55 reps of each plus 10 = 285 reps

C. 400m run

2020-08-08 Covid workout #114

 WARM

light stretching

MAIN

A. 800m run

B. 20 rounds, not for time

{

5 pullup

5 dip

5 T2B

5 box jump 20"

}

C. 400m run

2020-08-01 Covid workout #109

WARM

stretching

10 air squats

few lunges

MAIN

A. 800m run

B. 10 rounds

{

5 strict pullups

5 dips

5 box jump 24"

5 T2B

}

C. 800m run

2020-07-25 Covid workout #103

WARM
light stretching

few of each move below

MAIN

A. 800m run

B. 10,9,8...1

{

pullup

dip

T2B

air squat

}

(55 reps of each - didn't time it)

C. 400m run

2020-07-18 Covid workout #97

Took it kind of easy yesterday so decided to do something beefier today

A. 1 mile run

B. 14, 13, 12... 1 of

{

pullup

dip

pushup

air squat

T2B

}

(total 105 reps of each = 525 reps)

C. 400m run

2020-07-11 Covid workout #90

WARM

light stretching

MAIN

A. Run 1mile

(didn't time it, but ~5:00/km pace)

B. 5 rounds, not for time

{

5 C2B Pullup

1 TuckFrontLever

1 Skin the Cat

1 Tuck Back Lever

5 Dip

1 BarMU

}

C. 400m run

Later 

D. ~3mile row (kayak)

2020-06-20 Covid workout #72

WARM
light stretching

MAIN

A. Run 1 mile (didn't time, but did a decent pace)

B. 5 rounds, not for time
{
5 pullups
5 dips
1 tuck front lever
1 tuck back lever
}

2020-06-13 Covid workout #66

WARM
light stretching

MAIN

A. Run 3.5km; 16:18; 4:39 pace

B. 5 rounds
{
5 pullups
5 dips
}

C. 3 rounds
{
3 dragon flag negatives
1 BarMU
}