2026-02-18 WoD

WARM
400m run
1 min row
std warmup
snatch drills

MAIN

A. (pre-game) 4 rounds for quality
{
1 snatch pull to pockets
1 snatch high pull
2 PowerSnatch
}
65#, 75#, 85#, 95#

B. 10 min EMOM
2 PowerSnatch 95# (Rx was 3 reps, a bit lighter, but I wanted to do 95#)

C. 7 rounds, each for time, 1 min rest b/t sets
{
7 BoxJump 20" (Rx was 24)
14 KBS 53#
50 SU (Rx was 28 DU)
}
times: 1:08, 1:09, 1:05, 1:04, 1:06, 1:09, 1:09

2026-01-07 WoD

WARM
400m run
1 min row
2x5 shoulder swimmers
2x2inchworm
1 wallwalk
2x10 scap pulls
Snatch drills

MAIN

A. 8 min EMOM. 3 PowerSnatch, constant weight (I did ascending)
2x3x65, 2x3x75, 2x3x85, 1x3x95, 1x2x105

B. For time 
{
10-8-6-4-2 Wallwalk
50 SU after each round (Rx was DU - trying to let m calf recover)
* 30 cal row cash-out
}
12:49

2025-06-09 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 btn prone pvc snatch extension
10 banded good mornings
20s bar hang
}

Snatch drills

MAIN

A. 5-6 rounds of this complex
{
Snatch grip deadlift
high-hang power snatch
hang power snatch
power snatch
}
65, 65, 75, 85, 95, 105(hang power snatch and power snatch only)

B. 4 rounds, EMOM style
{
min 1: 10 hang power clean 95#
min 2: 7 bar facing burpees
min 3: 15 cal row
min 4: rest
}

2025-03-14 CF Open 25.3

WARM
400m run
2x
{
1 min row
10 good mornings
5 KBS
10x hollow hold
A's/Y's with band
}

Warmup of each of the barbell movements
Snatch 5x45, 3x65
PowerClean 5x45, 5x95
Deadlift 5x95, 5x135, 4x185
3x2 WalkWalk (at 55+ standard)

MAIN

A. CF Open 25.3. For time, 20min cap
{
5 wallwalk
50 cal row
5 wallwalk
25 Deadlift 185#
5 wallwalk
25 PowerClean 95#
5 wallwalk
25 PowerSnatch 65#
5 wallwalk
50 cal row
}
time: 19:11

2025-02-03 WoD

WARM
2x
{
1 min row
2 inchworm
4 spiderman
10 banded lat pulldowns
10 W-T's
}

Snatch drills

MAIN

A. 4 rounds, not for time
{
1 HighHangSnatch
1 HangPowerSnatch
1 below-knee HangPowerSnatch
1 PowerSnatch
}
65, 75, 85, 95#

B. (Superset w A) 4 rounds, not for time
{
1 kipping pullup, into
1 kipping C2B pullup, into
1 kipping high C2B pullup
}

C. 3 rounds for time
{
20 DB Snatch (left arm) 35# (rx was 50#)
20 DB Snatch (right arm) 35# (rx was 50#)
10 C2B Pullup
}
time: 9:26

2024-12-27 WoD

WARM
3 rounds
{
1 min row
10 WYT's w crossover bands
10 banded good mornings
10 KBS 35#
4 spidermans
2 inchworms
}

MAIN

A. 4 rounds, not for time
{
1 Snatch Deadlift
1 Snatch HighPull
2 PowerSnatch

30s SU/DU
1 min row
}
65, 75, 85, 95 (added 1 PowerSnatch at 105#)

B. 20min AMRAP
{
300m row or .4mile airdyne (alternating - did 3 of each)
2 PowerSnatch 95#
7 PowerClean 95#
30 DU
}
5 rounds + 1 airdyne .4mile

2024-11-25 WoD

WARM

400m run
2x
{
200m row
2 inchworms
30s jump rope (SU)
banded IYTs
}

MAIN

A. 10 min emom
{
even: 2-3 PowerSnatch (3x3x75, 2x2x95#)
odd: 30s DU's
}

B. 3 rounds, each for time, ~2 min rest b/t
{
500m row
12 PowerClean 95# (Rx was PowerSnatch 75#)
50 DU
}
times: 3:35, 3:48, 3:57

2024-07-22 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time
{
1 block run
3 PowerSnatch, increasing weight (65, 75, 85, 95)
}

(subbed hang power snatch 75# in part B for hang power cleans 95#)

B. 5 rounds for time
{
2 block run
15 HangPowerClean 95#
}
time: 14:52

2023-06-02 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 4 rounds, not for time, increasing weight as desired
{
2 Hang Power Snatch
1 Power Snatch
1 OH Squat
*1 block run ever other rounds
}
45, 75, 75, 95(no OHS on last round

B. 5 rounds for time
{
2 block run
6 PowerClean 95#
9 Front Squat 95#
12 burpees
}
Time: ~14min? forgot to write it down

2023-03-05 CFOpen 23.3 re-do

 //gave it another shot, got a few more reps

WARM
500m row
std warmup
several of movements in 23.3
Snatch warmup:
5x45, 5x75, 3x95, 1x115

MAIN

A. CFOpen 23.3. 6 min to do (and earn more time, which wasn't on the table for me)
{
5 wallwalks
50 DU
15 PowerSnatch 95# <--finished these at 4:18
5 wallwalks
50 DU <-- Got 16 of these by the timecap
12 Snatch 135#
}
91 reps (12 better than on Friday)

I added:

B. 3 snatch attempts at 115# - got only one of them

C. 1 RingMU

2023-03-03 CFOpen 23.3

// Knew this one wasn't going to go well, and I was right. :-/

WARM
400m run
2min Row
std warmup
snatch drills

MAIN

A. Activation. 5 rounds, each on a 2 min clock, rest b/t
{
1 wall walk
20 DU
1 snatch (3x75, 2x95, 1x115 afterward)
}

B. CF Open 23.3. Do the following for time. 6 min. If you finish w/in 6 min, add second part
{
5 wall walks
50 DU
15 snatches 95#
5 wall walks
50 DU
12 snatches 135#
}
(I was never going to get to the second part, but WW's replaced w HSPU, snatches go down in reps and up in weight)
I got to the second round of DU's and got 4 of them, so 79 reps. I'd *hoped* to get to the second round of snatches and make an attempt at 1. Didn't happen. Maybe try again Sunday depending how I feel.

C. Just to see how it would go, did some extra snatches:
PowerSnatch 2x115 (more than I've done for a while), 2x135(failed both)

2023-02-13 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. Snatch complex, increase weight as you go
{
Power Snatch
OHSquat
Snatch
}
45, 75, 95 (then subbed to CJ and did 115, 135)

B. (superset w above)
{
round 1,2: 3 kip swings, 1 ring pullup, 2 RingDip
round 3,4: 1 RingMU
}

(C. was originally a modded "Amanda", but I strayed so far from that, I'm not labelling it as such)

C. For time: 5,4,3,2,1 of
{
RingMU
PowerClean + PushJerk 135#
}
time: 9:36

2023-01-20 WoD

 //Another Open workout programmed. Unlike the one from last monday, I did considerably worse than my previous attempt at this. Both because two of the movements hit on weaknesses-due-to-past-injuries (Snatches, BarMU) but also because I'm just more out of shape so time was the enemy.

WARM
400m run
std warmup
snatch drills

MAIN

A. Activation - 4 rounds, not for time
{
1 Hang Power Snatch
1 Power Snatch
1 OH Squat
10 lat pulldowns
}

A2. Added a couple C2B pullups and BarMU

B. CF Open 19.4. 12 min cap
{
3 rounds for time
{
10 Power Snatch 95#
12 bar-facing burpees
} (My split time 8 min vs 6:10 a couple years ago)

3 min rest (after which time I had 1 min, vs 2:50 last time around)

3 rounds for time
{
10 BarMU
12 bar-facing burpees
}
Of this second part, I got 4 reps vs 22 last time around

}
total: 70 reps vs last time around 86 reps

2023-01-16 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. 5 rounds, not for time, rest between sets
{
Power Snatch
OH Squat
Hang Power Snatch
OH Squat
}
2x45, 3x65, 1x75

//part B was supposed to be Isabelle, but I subbed Grace instead

B. "Grace". For time:
{
30 PowerClean + Push Jerk 135#
}
Time: 6:32

2022-11-07 WoD

 WARM
400m run
std warmup
snatch drills

MAIN

A. 3 rounds, not for time
{
snatch high pull 45#
hang muscle snatch 45#
Power snatch 45#
10 banded lat pulldowns
}

B. Work to a heavy 3-rep Hang Power Snatch
3x45, 3x65, 3x75, 3x85, 3x95, 2x105

C. 11min AMRAP
{
8 Hang Power Snatch 75#
6 strict pullup
}
6 rounds + 2 snatches

2022-10-15 WoD

// Last wod at the gym before week of travel.

WARM
2 block run
std warmup
several of movements below
snatch drills

MAIN

A. Activation/strength. 15 min EMOM
{
min 1/4/7/10/13: 2-3 Power Snatch, building: 3x75, 3x95, 2x105, 1x115 (failed second attempt)
min 2/5/8/11/14: 4 box jump 24"
min 3/6/9/12/15: 4 T2B
}

B. 19 min EMOM (was supposed to be partner wod but I modified to do single-handed)
{
13 wallball 20#
9 Box Jump Over 24"
7 T2B
12 wallball 20#
8j Box Jump Over 24"
7 T2B
3 block run
}
3 full rounds, plus set of 13/9/7

2022-09-28 WoD

 WARM
400m run
3 rounds
{
30s row
4 burpees
}
snatch drills

MAIN

A. Work to a moderate complex of:
{
High Hang Power Snatch
Hang Power Snatch
PowerSnatch
}
1x45, 2x65, 1x75, 1x85, 1x95, 1x105, 1x115

B. (Superset w above)
6x20DU

C. EMOM 10
{
20 DU
4 PowerSnatch 75 (I switched to 3 reps after 5 rounds)
}

2 min rest

D. EMOM 5
{
20 abmat situps
20s plank hold
}

2022-04-16 WoD

 WARM
std warmup
Snatch/OHSquat drills

MAIN

A. 1 Snatch plus 3-5 OHSquat
2x45, 2x65, 2x75

B. (superset w above) Battlerope 20s 

C. 22min AMRAP. W partner 1 full round each, then row/run together
{
1 PowerSnatch 75# (Rx was 95)
6 OH Squat 75# (Rx was 95)
8 pushup
20s battlerope (Rx was DUs)
250m row together (subbing for Run)
}
6.5 rounds (7 round for my part, minus the 7th row)

2022-01-14 WoD

 WARM

400m run
std warmup
snatch drills

MAIN

A. 14 min work on snatch complex:
{
snatch grip deadlift to above the knee, 2s pause
hang power Snatch
}
3x45, 3x65, 3x75, 3x95

B. (superset w above) gymnastic drills:
{
10s bar hang
2s/arm one arm bar hang
hollow hold w PVC
superman w PVC
10 kip swings
}

C. 17 min AMRAP
{
1 block run
5 Hang PowerSnatch 75# (Rx was 135!)
10 T2B
15 AirSquats
}
6 rounds + 2 PowerSnatch

2021-11-02 WoD

 WARM
std warmup
2x45s SU
2x45s DU
snatch drills w PVC

MAIN

A. In 12 min, work through following complex, increasing weight as you go
{
Power Snatch w 2s pause at the knee
Hang Power Snatch
BtN Snatch Grip Push Press*
}
2x45, 2x65, 2x75, 2x85, 1x95*, 1x105*
* Dropped the PPress for the heavier rounds

B. 6 min AMRAP
{
5 Power Snatch 75# (Rx was 115#)
6 Box Jump 30"
}
4 rounds + 2 reps

2 min rest

C. 6 min AMRAP
{
5 Hang Power Snatch 75#
6 Box Jump 24"
}
5 rounds + 1 rep