2026-09-12 WoD

WARM
300m row
std warmup
several of movements below.

MAIN

//was a partner wod, but I cut reps in half and did it solo.
A. For time, 35 min cap
{
5 block run (1k run)
30 pullups
5 block run (1k run)
40 HangClean+PushJerk 95# (Rx+ weight)
1 mile bike (sub for 1k run - knees were acting up)
50 DBBoxStepUp 20" 25# (Rx was 35#)
1 mile bike (sub for 1k run)
}
time: 31:29

2025-01-28 WoD

WARM
400m run
2 rounds
{
1 min row
20s bar hang
1 strict pullup
banded lat pulldowns
5 goblet squat 35#
2 spiderman
}
clean drills

MAIN

A. 12 min emom (4 rounds, 3 min each)
{
min 1: 15s max effort strict pullups
min 2: Clean complex
{
HighHangSquatClean
HangSquatClean
SquatClean
}
min 3: rest
}
pullups: 7,7,8,8
clean complex: warm: 95, 115. main: 4 rounds at 135#

B. 3 rounds, each for time
{
500m row
5 strict HSPU (Rx was 3 wall-walk; Rx+ was 7 HSPU)
9 pullup (did all unbroken, kipping)
12 HangPowerClean 95# (Rx was 15 reps at 75#, Rx+ was 15 reps at 95#)
rest 2min before next round
}
times: 3:10, 3:15, 3:18

2024-06-05 WoD

WARM
400m run
std warmup
clean & jerk drills

MAIN

A. 8 min EMOM
{
even: 3 HangClean & Push Jerk 
odd: 30s plank hold
}
75, 95, 115, 135

B. For time. Complete all of each movement before moving onto next.
{
1 mile run
50 HangClean & PushJerk 75#
50 cal row
50 situps (Rx was T2B)
}
time 18:30

C. 2 rounds, not for time
{
1 HSHold
1 min wall sit
30s plank hold
20s/side pigeon stretch
}

2023-10-28 WoD

 //coach didn't show up, so we let ourselves in and a few of us programmed this

WARM
500m row
std warmup
few of each of the movements below

MAIN

A. Partner workout, each finishes a full round of each movement then rests while partner goes. For time, 35 min cap.
{
10 rounds
{
5 Hang Cleans 95#
10 Box Jump 24"
}
10 rounds
{
5 pullup
10 KBS 53#
}
10 rounds
{
5 Front Squat 95#
10 cal row
}
}
Time: 31 min

2023-10-13 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of
{
Power Clean + Push Jerk
Hang Clean + Push Jerk
}
75, 95, 115, 135, 155, 165(failed jerk, failed hang clean)

B. (superset w A) 5 rounds of
{
5 Hanging Knee Raise
5 kip swings
}

C. 7 rounds for time, 16 min cap
20 cal Airdyne buy-in
{
6 Hang Clean + PushJerk 95# (Rx was 7 reps at 75#)
6 burpee bar jump (Rx was 7 reps)
7 T2B (that was Rx+. Rx was K2E)
}
time: 14:30

2023-10-09 Wod

WARM

400m run

3 rounds
{
1 min row
3 RDL 45# bar
10 banded pull aparts
}

Clean drills

MAIN

A. 5 rounds, not for time
{
1 Deadlift (to clean hang position)
1 hang clean
2 Power Clean

10 DB Floor Press 2x25#
}
95, 115, 135, 155, 155

B. 4 rounds, each for reps, 1 min b/t
{
20 cal row (1:20-ish) buy-in
5 pushup
3 PowerClean 135# (Rx was 95)
}
rounds/reps: 4, 4+2, 4, 4

2023-05-24 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5 banded sumo deadlift 95, 135, 155, 175
5-4-3-3 mixed grip pullup w 1-sec pause at top
}

B. For time: 
{
40 sumo deadlift 115#
30 burpee bar jump
20 Hang Clean (6@115, 14@95)
30 pullup
4 block run
}
time: 14 min? I forgot to write it down.

2023-03-18 WoD

 //partner workout, styled along lines of 'deck of death' meets '12 days'. Did my best to write it down from memory

WARM

std warmup
3 rounds, not for time
{
1 block run
row 100m
3 strict pullups
5 Hang Clean 75#
5 Front Squat 95#
}

MAIN

A. 25 min AMRAP. Partner workout, I go, you go. Draw 2 cards to start, each card is 10 reps, suit dictates movement. After finishing a round, draw 2 cards and ADD to existing pile. Keep going for 25 min. movements:
{
Hearts: Pushups
Diamonds: Pullups
Clubs: Wallball 20#
Spades: HangClean 75#

plus, 1 block run at 8 and 15 minute marks
}
End reps (split all in half)
Round 1: 10 Wallball + 10 HangClean = 20 reps
Round 2: 30 Wallball + 10 HangClean = 40 reps
Round 3: 40 Wallball + 10 HangClean + 10 Pushup = 60 reps
Round 4: 60 Wallball + 10 HangClean + 10 Pushup = 80 reps
Round 5: 20 pullup + 10 HangClean + 10 pushup + 60 wallball = 100 reps
Round 6: 30 pullup + 10 HangClean + 20 pushup + 60 wallball = 120 reps
Round 7: 40 Pullup + 20 HangClean + 20 pushup + (ended here) 60 wallball = 80 reps
(plus 2 one block run) = 4 reps
total: 504 reps = 252 reps each

2023-03-10 WoD

WARM
400m run
std warmup
500m row
clean drills

MAIN

A. build to a heavy-ish 3-rep Hang Clean
5x45, 4x95, 3x115, 3x135, 3x155, 3x165

B. (superset w above) 5 rounds, not for time
{
2 strict pullups
4 strict ring dips
}

C. 15 min AMRAP
{
3 Hang Clean 135 (Rx was 155)
2 RingMU (Rx was 4dips/4pullups, Rx+ was 4 MU)
9 burpee bar jump
}
7 rounds + 3 HangClean

2023-02-25 WoD

 //back in the box after slacking while on biz travel >:-p

WARM
2 min Airdyne
std warmup
deadlift drills

MAIN

A. Build to a heavy version of this complex
{
2 deadlift
1 Hang Clean
2 Front Squat
}
1x45, 2x95, 2x115, 1x135, 1x155, 1x165, 1x170

B. Partner workout. 20min AMRAP
{
500m row (250 each, while partner rests)
10 Deadlift 155 (split, 5 each - Rx was 185)
20 Box Jumps 24" (split, 10 each)
30 Air Squats (synchro)
}
4 rounds + 500m row

2021-11-08 WoD

 WARM
std warmup
clean drills

MAIN

A. EMOM 6, increasing weight as you wish
{
1-2 PowerClean
1-2 HangClean
1-2 Front Squat
}
2 reps/set: 1@95 , 2@115
1 reps/set: 2@135 , 1@155

B. EMOM 5, 4 rounds
{
2 block run
7-5-3
{
PowerClean 95
BurpeeBarJump
}
rest remainder of 5 min
}
dropped a couple reps in the latter two rounds

I added:

C. 3x1 Tuck back lever

2021-10-12 WoD

 WARM
std warmup
clean drills
100 SU, 50 DU, 50 DU

MAIN

A. Work to a heavy version of complex, 30 DU between rounds
{
1 pull from floor to above knee
1 Power Clean w 2sec pause above knee
2 PushJerk
}
45, 95, 115, 135, 155, 1x165(fail)

B. 10 rounds, for quality (but timed myself anyway)
{
3 PowerClean + Push Jerk 135# (Rx was 175)
20 DU
}
16:30 (slow! And was gassed despite that!)

2021-08-17 WoD

 WARM

std warmup
400m run
3 min Airdyne
clean drills

MAIN

A. 3x3 OH Press
3x3 @ 95#

B. 3x3 PushPress
3x3 @ 115#

C. 3x3 PushJerk
3x3 @ 135#

D. 8 rounds, 1 every 90s
{
HighHang Clean
HangClean
Clean
}
3x95, 3x115, 2x135

E. 2x5/side banded rotation

2021-07-13 WoD

 WARM

std warmup
5 min AirDyne
snatch drills

MAIN

A. Power Snatch 1.1.1 AHAP
{
1.1.1 @ 75
1.1.1 @ 95
1.1.1 @ 115
}

B. AMRAP 6
{
5 deadlift 185 (Rx was 6 @ 275)
10 pullups (Rx was 12)
}
4 rounds + 3 DL

rest 3 min

C. AMRAP 6
{
4 Hang Clean 115# (Rx was 6 reps)
6 HSPU (Rx was 12 reps)
}
4 rounds

2021-03-26 CF Open 21.3 & 21.4

 A. Row 5 min
1100m

B. Warm 3 rounds, not for time
{
5 Thruster
Clean complex from CFO 21.4
2 pullups
2 T2B
}

C. CF Open 21.3. For time, 15 min cap
{
15 Front Squat 95#
30 T2B
15 Thruster 95#
1 min rest
15 Front Squat 95#
30 C2B Pullup
15 Thruster 95# <-- I got to here, got 5 of these
1 min rest
15 Front Squat 95#
30 BarMU
15 Thruster 95#
}

Then immediately into:

D. CF Open 21.5. Starting at 15 min cap above, or when finished (ha). Set a max weight for this complex w/in 7 min time cap:
{
Deadlift
(Power) Clean
Hang Clean
(Push) Jerk
}. Did 135 as a baseline, then 155. Started 165 but bailed after the clean. Figured I'd redo monday

So:
21.3: 110 reps
21.4: 155#

2020-03-03 WOD

WARM
std warmup (missed most of it)
2x10 KBS 26#
10 goblet squat 26#

MAIN

A. 1-1-1 Back squat @ 90% (i just built to a heavy as I've been recovering from injury and scaling)
10x45, 8x95, 6x135, 3x185, 1x205

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean (dropped this last 3 rounds)
1 Push Jerk
1 Split Jerk (dropped this last 2 round)
}
2x75, 2x85, 2x95, 2x105, 2x115, 1x135, 1x155

I added

C. 2 Rounds (was going to do 3 but 2nd MU was near-fail)
{
1 strict MU
1 HSHold 10s
}

2019-11-27 WOD

WARM
2 min airdyne
std warmup

MAIN

A. Work to a 1RM deadlift
warm: 10x45, 10x95, 8x135, 6x185, 4x225, 2x275,
main: 1x315, 1x345, 1x364(fail)

B. 12 min EMOM
{
1 Power Clean
1 Hang Clean
1 Squat Clean
}
3x95, 3x115, 3x135, 3x155

C. 3x3
{
weighted strict pullup 26#
weighted dip 26#
}

2019-10-04 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. EMOM 8
{
Power Clean
Hang Clean
Push Jerk
Split Jerk
}
75, 75, 95, 95, 115, 115, 135, 135

B. 5 rounds for time
{
15 bench press 95# (Rx was 20 at 115)
12 chinups (Rx was 20)
20 jumping lunges
200m run
}
~22 min, IIRC?

2019-08-13 WOD

WARM
std warmup
clean drills

MAIN

A. EMOM 10
{
High-hang Clean
Hang Clean
Clean
}
4x95, 3x115, 2x135, 1x155

B. 12 min AMRAP
{
3 Power Clean (touch-n-go)
6 alternating front rack lunge
9 T2B
24 DU
}
7 rounds even

I added

C. MU practice
3x1 Strict MU

2019-06-03 WOD

WARM

std warmup
row 750m
clean drills

MAIN

A. 10 min EMOM
{
Clean
Hang Clean
SplitJerk/PushJerk (did split up to 5th round, then pushjerk when it got heavier)
}
95, 105, 115, 125, 135, 135, 145, 145, 155, 165

B. 5 rounds for time
{
10 burpees
20 wallball 20#
}
9:24

I added

C. MU practice
1, 2, 3 strict MU