2026-03-11 Travel Workout

 //drop-in at Southpark Crossfit here in SF so I could get my DL cycle in

WARM
std warmup
800m run
750m row

MAIN

A. 5x2 Deadlift at 80%
warm: 10x95, 8x135, 6x185, 225x4, 255x4, 275x3
main: 305x3, 315x2, 315x1(failed second rep), 305x2

B. Pullup work
3x3 kipping pullup
1 RingMU

C. 2x5 HangingLegRaise

2025-12-09 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 OHPress (65, 75, 85, 85)
3 seated box jump
6 hanging leg raise
}

B. 6 rounds for time
{
4 burpee box jump over 24"
6 DBPushPress 2x35# (Rx was 2x50#)
9 T2B
}
time: 8:03

2025-09-19 WoD

//First day back after a week of travel, so scaled a bit to not hurt myself :-p

WARM
1 min Airdyne
std warmup
deadlift drills

MAIN

A. Deadlift 5x65%,5x75, 5x85, 5x75, 5x65. I scaled down a bit from that:
warm: 5x95, 5x135, 5x185
main: 5x215, 4x245, 3x275, 4x245, 5x215 (percentages about 60/70/80 based on 345#)

B. (Superset w A)
4x5 Hanging Leg Raise
4x5 kip swings

C. 2 rounds (Rx was 3 but I had to get to work)
{
24 T2B
24 Goblet Lunge 44# (Rx was 53#)
}
//didn't time it

2025-09-04 WoD

WARM
2x 1 min row
std warmup

MAIN

A. 6x3 FrontSquat
warm: 5x45, 5x95, 5x135
main: 5x3@185# (ran out of time before 6th round)

B. (Superset w A) 3x10 Hanging Leg Raise

C. 10 min AMRAP. 2,4,6... of
{
DBFrontSquat 2x35# (rx was 2x50#)
T2B
}
2,4,6,8,10,12,14.. then 16FS+8T2B = 156 reps 

2024-05-15 WoD

WARM
400m run
2 rounds
{
1 min row
5 deadlift 45#
10 box stepup 20"
10 banded good mornings
2 inchworm
}

MAIN

A. 4 rounds, not for time
{
3 deadlift
3 seated box jump 20"
3 hanging leg raise
}
dl warm: 95, 135,
dl working: 185, 205, 225, 245

B. 12 min AMRAP
{
2 T2B
2 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

4 T2B
4 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

6 T2B
6 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

8 T2B
8 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

10 T2B
10 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

12 T2B
12 BoxJumpOver 24"
5 deadlift 185# (Rx was 225)

14 T2B
}

2025-05-07 WoD

WARM
200m run
2x
{
1 min row
2 inchworms
3 AirSquats
3 JumpSquats
30s bar hang
banded lat pulldowns
}

Clean & Jerk drills

MAIN

A. Build to a moderate heavy complex
{
3 HangPowerClean
2 PushJerk
}
75, 95, 115, 135, 155, 160 (1 HPC+1 Jerk on this last set)

B. (Superset w A) 5 rounds
5 strict hanging leg raise

C. 3 rounds, each a 5 min AMRAP, ~2min rest b/t
{
2 min ME row for cals
remaining 3 min: 2,4,6,8...
{
HangPowerClean+PushJerk 95#
T2B
}
}
R1: 32+37 = 69
R2: 29+31 = 60
R3: 31+26 = 57
total: 186

2024-09-07 WoD

 //partner wod but did it solo and cut reps in half (to do as shown below)

WARM
2 rounds
{
1 block run
banded good mornings
inchworm
20s hang
}

3 rounds
{
3 PowerCleans 75/75/95
5 HangingLegRaise
}

MAIN

A. 5 rounds for time. 25 min timecap
{
2 block run (did 1 block on the 5th round)
25 PowerClean 75# (..20,15,10,5, at 95, 115, 135, 155)
5 T2B (..10,15,20,25)
}
time: 24:25

2024-06-21 WoD

WARM
400m run
2x
{
1 min row
10 cossack squat
spidermans
inchworm
5 shoulder swimmer
5 PowerClean 45#
5 OHPress 45#
}

MAIN

A. work to a heavy of this complex:
{
HangPowerClean
PowerClean
PushJerk
}
75, 75, 95, 95, 115, 115, 135, 135, 155, 155

B. (Superset w above, every other set)
{
3 strict hanging leg raise
3 wallball
}

C. 14 min AMRAP. 4 block run buy-in, then 4, 8, 12, 4, 8, 12... of
{
Wallball 14# (Rx was 20#)
situp (Rx was T2B)
PowerClean 95# (Rx was 75, Rx+ was 95)
}
2 full rounds (72 reps) + 4-4-4 and then 8 wallball and 8 situp = 72+72+28 = 172

2023-12-04 WoD

WARM
400m run
2 rounds
{
1 min row
30s bar hang
10 pull aparts
10 banded OH Press
10 air squats
}

MAIN

A. 5 rounds, not for time
{
1 PowerClean
1 Thruster
3 Front Squat
6 hanging single leg raise
5 kneeling banded lat pulldown
}
75, 95, 115, 135, 155#

B. 15min AMRAP. 3,6,9,12,15... of
{
Thruster 95#
T2B
* At 0,5,10 min, choose one of:
{
0.4 mile AirDyne
1 block run
15 cal row
}
}
Finished set of 15's, got 8 thrusters in the set of 18

2023-11-22 WoD

WARM
400m run
300m row
std warmup

MAIN

A. 10-8-6-4-2 Front Squat
warm: 5x95, 5x115, 5x135
main: 10x135, 8x155, 5x175, 3,195, 1x215 (scaled reps down on last 3 of those)

B. 5x3 Hanging Leg Raise

C. 21-15-9-15-21. 16 min time cap
{
Row for cals
FrontRackLunge 95#
T2B
} 
Hit time cap 20 cal row into last set of 21, so:
(21+15+9+15)*3 + 20 = 200 reps

2023-11-17 WoD

WARM
400m run
2 rounds
{
1 block run
5 OHPress 45#
10 GoodMorning 45#
10 glute bridge
4 inchworm
10 flutter kicks
}

MAIN

A. 4-5 rounds, not for time
{
3 Box Jump 24"
5 Hanging Leg Raise
3 PowerClean & PushJerk
}
95, 115, 135, 155

B. 22min amrap
{
1600m row buyin (5min-ish)
50 T2B (Rx was v-ups)
40 BoxJumpOver 24" 
20 PowerClean & Jerks 135#*
10 PowerClean only135# *
}
* Called for 30 PC, then 20 Jerks. I just combined 20 since I was doing singles, then did the remaining time.
Score: 1 full round + 5 T2B

2023-09-14 WoD

WARM
400m run
std warmup

MAIN

A. 6 rounds, each on the 6-min mark
{
1 block farmer carry 1x53# kb
Bench press*
10 Gorilla rows 2x35# db
5 kipping straight leg raise
}
* 10x95, 9x105, 8x115, 7x125, 6x135, 5x145

2023-08-04 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds, not for time
{
1 sled push down and back (w 45#)
6 alternating hanging single leg raise
7 KBS 53#
}

B. 15 min AMRAP
{
16 KBS 53#
11 wallball 20#
6 T2B
}
(I think I got 8 rounds even?)

2023-06-19 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. Work to a heavy complex of:
{
1 HangPowerClean
1 Power Clean
2 Front Squat
}
75, 95, 115, 135, 155, 165 (2 Hang Clean)

B. (superset w above)
6x3/leg Alternating Single HangingLegRaise

C. 7 rounds for time
{
1 Clean, into
5 Front Squat 95#
6 T2B
7 BurpeeBarJump
}
time: 9:54

2023-05-26 WoD

WARM
400m run
100m row
std warmup
clean drills

MAIN

A. 15 min amrap for quality
{
1 PowerClean into
2 PushJerk
3 hanging leg raise
2 T2B
}
5 rounds: 95, 115, 135, 155, 165

B. 16 min AMRAP
{
3 PowerClean + PushJerk 135# (Rx was 6 @ 95, but I didn't want ot cyle them fast)
6 T2B
6 Box Jump 24"
12 cal row
}
6 rounds + 3 CJ

2023-05-10 WoD

WARM
400m run
std warmup
clean drills, push press drills

MAIN

A. Work to a heavy push jerk: 5-5-3-3-1-1
5x95, 5x115, 3x135, 3x135, 1x155, 1x165 (failed to clean first attempt, got on second attempt)

B. (Superset w A) 6 rounds of
{
5 Hanging Leg Raise
}

C. 3 5 minute rounds, each for reps, 2 min rest b/t:
{
1 long block run
1,2,3,4... of
{
HangClean + PushJerk 95#
T2B
}
}
R1: 42 (completed round 6)
R2: 42 (completed round 6 w 10sec to spare)
R3: 39 (3 reps short of 6 T2B)

2023-04-03 WoD

WARM
400m run
3 rounds
{
1 min Airdyne
6 Hanging Leg Raise
6/side bulgarian split squat (BW only)
} 

MAIN

A. 15 min, 5 rounds
{
1 High-hang clean high pull
1 clean high pull
3 TnG PowerClean
5/side Bulgarian Split Squat 2x25# DB
}
75# 95#, 115#, 135#, 155#

Clean was feeling pretty good, so I added:

B. Increasing weight
{
1 Clean High Pull
1 Power Clean
}
165, 175, 185, 190 (first time I've hit 190 for some time!)

C. 16 min AMRAP
{
7 PowerClean 95#
8 FrontRackLunge 95#
9 T2B
every other round: 10 cal row
}
Total: 7+9 (plus 3 10cal rows)

2023-03-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
left side:
6 KBClean 35#
6 KBFrontSquat 35#
6 KBPushPress 35# 
(then repeat on right)
6 hanging leg raise 
} 

B. 4 rounds, 2min each, 2 min rest between
{
2 wall walk
12 alternating DBSnatch 35# (Rx was 50#)
12 T2B
Row for cals in remaining time. Score is cals rowed
}
6/6/8/6

2023-01-25 WoD

WARM
400m run
std warmup
several of movements below

MAIN

A. Strength/activation. 4 rounds, not for time
{
5/side DB Pushpress
6 hanging leg raise
}
35, 40, 45, 50# DB

B. 22min AMRAP
{
5 S2O (PushPress) 95#
10 T2B
20 rKBS 53#
}
at 5:00, 10:00, 14:00: 1 long block run (200m?)

Total: 8 rounds + 15 reps Rx
(between T2B & KBS, this was suprisingly taxing on grip over everything else)

2022-12-31 WoD

Travel workout while in Toronto visiting family.

WARM
2 min Airdyne
light stretching

MAIN

A. 3x6 DB Filly Press 30#

B. Deadlift - work to a heavy 1 rep
10x95, 8x135, 6x185, 4x225, 3x275, 1x315fail, 1x305

C. SkullCrushers
3x8@50#

D. 1,2,3,4,5,4,3,2,1 (25 total) of
{
strict chinup
hanging leg raise
}

E. 3x3 IYT's 2x10#

F. 5 rounds, not for time
{
1 HSHold ~10s
5 pushups
}