2026-01-23 WoD

WARM
400m run
1 min row
5 front squat 45#
5 thruster 45#
2 spiderman
2 inchworm
10 cossack squat
5 scap pullups + 5 kip swing

MAIN

A. Strength cycle continues. 5x4 BackSquat at 70%, one set every 2 min
warm: 5x95, 5x135, 4x165
main: 5x4x185 (70% of 265)

B. "Fran" - 21-15-9 of
{
Thruster 95#
Pullups
}
8:55 - Not bad considering I was trying to go easy on shoulder and not push too hard

2025-11-04 WoD

WARM
200m run
2x
{
1 min row
90-90's
10 cossack squat
10 banded pullaparts
10 shoulder rotations
3 pullup
2 spiderman
}

MAIN

A. 5x5 FrontSquat, add ~5# from last time (which was ~10days prior, and I did 165#)
warm: 10x45, 8x95, 6x135
mains: 1x5x165, 4x5x185

B. "Fran" - 21-15-9
{
Thruster 95#
Pullup
}
7:45 (better than I thought I'd do, and only 40s slower than when  I last did it almost 4 years ago)

2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30

2022-01-03 WOD

 WARM
400m run
3 min AirDyne
std warmup
clean drills

MAIN

A. work to a moderate-heavy version of complex below:
{
1 Hang Extension
2 Squat Clean
1 Hang Squat Clean
}
2x95, 2x115, 1x135, 1x155

B. (superset w above) pullup warmup/skillwork
{
10 banded lat pulldowns
5 kip swings
3 kipping pullups w slow negative
}

C. "Fran" - 21-15-9 of
{
Thruster 95#
pullups
}
time: 7:06.
45s worse than my PR (4.5 years ago), but WAY better than the ~11min of Jan-21. So, progress. 

2021-01-16 WoD

 WARM

5 min row
1100m

MAIN

A. Activation: 3 rounds not for time
{
3 Ring pullups
5 Thruster 45#
}

B. "Fran". For time, 21-15-9 of
{
Thruster 95#
Pullup (on bar)
}
Time: 11:15 (UGH. Outta shape. Used to be under 7 min)

2020-09-18 Covid Workout #143

 Quick one, limited on time. 

WARM

5 thruster 45

5 thruster 65

3 thruster 95

2x3 strict pullups

MAIN

A. "Fran" - 21-15-9 of

{

Thruster 95#

Pullups

}

Was timing it, but got interrupted partway through, so, not for time.

2017-05-22 WOD

WARM
std warmup
400m run
thruster warmup

MAIN

A. 3 rounds, not for time
{
15 cal AirDyne
5 KB thruster (one arm) 26#
5 pullups
}

B. "Fran" - 21-15-9
{
Thruster 95#
pullups
}
time: 6:21 (-2 sec PR)

C. 3x3 back squat at 80%
(80% would be 225 which was not happening after fran

I added

D. MU work
1 MU
1 strict MU
3 ub strict MU
1 strict MU - failed

2016-05-27 WOD

WARM
std warmup
200m run

MAIN

A. 5x5 back squat at 65#. Superset w 2x10m walking lunges
warm: 5x45, 5x95, 5x135, 5x155
main: 4x5 @ 205 (ran out of time)

4x2x10m walking lunges

B. 5x5 benchpress at 65% superset w tempo (31x1 pushups), 5x8

warm: 5x45, 5x95

main: 5x5x135

5x8 (and then 6, then 5) pushups at tempo

C. Fran - scale to do sets of thrusters unbroken. 21-15-9 of
{
Thrusters 75#
pullups
}
5:34, 75# (did 21,9 unbroken. Broke once on the 15)

D. Fat bar curls, 3x8 at 55#

2016-04-09 WOD

Bit of a monster workout today. Had to scale the second part of it, and then injured myself on the third part and had to call it a day.

WARM
std warmup
200m run

MAIN

Three "girls" today, doing the full reps of each, but trading off with a partner, one of you is working while the other is resting

A. "Fran" - 21-15-9 of
{
thruster 95#
pullups
}
time: 11:18 (assuming equal time, that's 5:39 working time each)

2 min rest

B. "Elizabeth" 21-15-9 of
{
Cleans 135# (we scaled this to 10-6-3 reps at 135#)
Ring dips (did 21-15-9)
}
time: 14:15

2 min rest

C. "Amanda" - 9-7-5 of
{
Muscle Ups
Snatches 135#
}
On this part, I hit 2 musle-ups, and the second one, caught it too low and pulled something in my shoulder, so that was it for me for a day (or a week? month? we'll see)

2016-03-07 WOD

WARM
std warmup
squat warmup
thruster warmup
10 scap pulls
5 strict pullups
5 kipping pullups
30 air squats
30 ball slams
20 wallball passes

MAIN

A. 3x3 BackSquat, add from previous week
warm: 5x95, 5x135, 4x185, 4x225
main: 3x245, 3x255, 3x255

B. 1x20 Front rack lunge, ahap
did 1x17 @135 then dropped it.

C. "backwards Fran".  9-15-21 of
{
95# thruster
pullup
}
time: 7:08

2015-07-27 WOD

WARM
std warmup
3 rounds
{
10 wallball #14
10 hanging shoulder retractions
}
Thruster warmup (clean & press drills, then 5x45#, 5x65#, 3x95#)
pullup warmup (3x5)

MAIN

A. "Fran" - 21,15,19 of
{
Thruster 95#
Pullups
}
time: 7:04. 41 seconds off my best of 6:23

B. Work to a heavy triple deadlift
5x135#, 3x185, 3x225, 3x275, 2x305

I added

C. MU work
Just did 3 singles, called it a day.

2015-05-21 WOD & Goals check

Recovery/makeup day. I should have done Tuesday's workout since I missed it. Instead, I decided to do Fran to try and break 7 minutes, which was one of my goals for the year.

WARM
3 rounds
{
5 thrusters
5 pullups
}

A. 1k row. not for time.

B. "Fran" 21-15-9 of
{
Thrusters 95#
pullups
}
time: 6:23 (PR: -0:58)

C. MU Practice
2 singles, the latter of which I tried to turn into a double, but failed the second rep.

Goals Check:

1. Get my L1 cert - DONE
2. 135# Snatch - DONE
3. 200# CJ - not done, but getting closer. 195 clean in 15.1 and almost jerked it.
4. 400# Deadlift - we'll see next strength cycle how this goes
5. Do at least 3 events - One down, two to go.
6. Learn the butterfly pullup - Making some progress here
7. Sub-7 minute Fran - DONE
8. Improve my standing in the field in the Open - DONE - went from 40th percentile for my age group to the 24th percentile. Didn't do as well as I'd have liked, but I should be happy with this jump.
9. 10' handstand walk - not done. A tiny bit of progress on HS holds and balance here.
10. 5 UB Muscle-ups. Have hit 3. I'll get there. 

4 out of 10 done, 5 months into the year.

2014-07-26 WOD

Tough partner wod today, and then I added a bunch of work on top of it. Feeling kinda badass.

WARM
std warmup
10 pushups
20 air squats
5 pullups
5 thrusters 75#
5 cleans 75#
5 wallball 30#

MAIN

A. Partner WOD. One partner rests while other works. All work divided among partners except for 400m run (each do). I noted my portion of each movement below. All for time.
{
1000m row (I did 500m)
Light Fran:
{
21 thrusters 75# (I did 11)
21 pullups (I did 11)
15 thrusters 75# (I did 7)
15 pullups (I did 10)
9 thrusters 75# (I did 5)
9 pullups (I did 5)
}
Run 400m (each)
Light Elizabeth
{
21 Power Cleans 115# (I did 11)
21 Ring Dips (I did 10)
15 Power Cleans 115# (I did 7)
15 Ring Dips (I did 8)

9 Power Cleans 115# (I did 5)
9 Ring Dips (I did 5)

}
60 cal airdyne (I did 30)

21-15-9 of

{

21 wallball 30# (I did 10)

21 burpees (I did 11)

15 wallball 30# (I did 8)

15 burpees (I did 8)

9 wallball 30# (I did 5)

9 burpees (I did 5)

} 

}

Time: 28:15

I added:

10 rounds, not for time

{

1 BarMU

10 GHD situps

}

I thought I'd start the above with 3 rounds, and see how I felt. Then went to 5, then decided to make it to 10.

2014-05-10 WOD

WARM
std warmup
5 reps of everything below

MAIN

A. "Fran" 21-15-9 of
{
Thruster 95#
pullups
}
7:32 - 12 seconds off my PR. Not bad I guess given that I really felt sluggish. Will beat my best next time

5 min rest

B. For time
{
500m row
40 DU
30 KBS 35#
20 Box Jumps 24"
10 T2B
500m row
}
Time: 9:15

I added:

C. BarMU practice
4 attempts, 2 failed, 2 successful, both of those failed to string a second one on

D. 8.6 mile hike later in the afternoon

2013-08-13 WOD

WARMUP
std warmup
200m run

MAIN
A. 2 rounds, not for time (skills work)
{
30 DUs
10 pistols (5/leg)
8-12 T2B (I did 10, 10)
}

Fran warmup
3 rounds, not for time
{
3 Thrusters 95#
3 pullups
}

B. "Fran"
21-15-9
{
Thrusters 95#
pullups
}
Time 7:21 (7 second PR. Previous was 7:28. Not much but I'll take it!)

C. 1 mile recovery run (not for time)

2012-12-30 WOD

Normally Sunday is rest day, but some folk were going to the box to do Fran, and under 10 minute time was a year-end goal. PR by almost 3 minutes!

"Fran"
21-15-9 of
{
Thruster 95#
Pullups
} time: 7:28

2012-11-15 WOD

(travelling, but luckily hotel has decent gym - rowing machine, barbells, etc)

500 m row (1:55)

Fran {
21 thrusters 95#
21 pullups

15 thrusters 95#
15 pullups

9 thrusters 95#
9 pullups
}
tim:10:20 - Dang. PR, but so close to my goal of sub-10. Next time

Dip progressions
2x5 dips 5-1-1 count

2012-10-03 WOD

WARM
Std warmup
2 rounds
{
1 wall walk
5 pushups
}

MAIN

A. 3 rounds for time
{
20m walking lunges
50m farmers carry (2x55#)
}
time: 3:03

B. 3 rounds for time
{
10 one arm DB snatch (45#)
15 DUs
}
time: 3:31

C. 15 TGUs per arm
Started at 35#, had to scale back to 26#

---

[Update: I wanted to work out again over lunch, but was not up to running after monday. Instead I did Fran
For time
{
21 thrusters 95#
21 pullups

15 thrusters 95#
15 pullups

9 thrusters 95#
9 pullups

}
time: 10:41 (almost 2 min off my last PR)

2012-09-03 WOD

BCF only had one session today, at a time that didn't work for me, so I got up early and went to the gym at work and did Fran.

MAIN
FRAN: For time:
{
21 Thrusters 95#
21 pullups

15 Thrusters 95#
15 pullups

9 Thrusters 95#
9 pullups
}
time: 12:33

2012-07-16 WOD

Gym closed today while Mike & the gang make their way back from the games. Inspiring to watch. Anyhow, used the gym at work and decided a benchmark workout was in order

WARM:
5 pullups
5 thrusters
20 DUs

MAIN
"Fran"
21 thrusters 95#
21 pullups (5:54)
15 thrusters 95#
15 pullups (4:22)
9 thrusters 95#
9 pullups (2:35)

total time:12:51 (Compare to Camille's time at the games yesterday of 2:35... after doing 14 other workouts in 4 days! :-)