2026-11-02 WoD

WARM
2min Airdyne
std warmup

MAIN

A. For time
{
7 min Airdyne (2.2 miles - subbed for 1mile run)
100 GobletSquat 30#
50 RingRow
}

2026-10-28 WoD

WARM
400m run
std warmup

MAIN

A. "Championship Helen". 5 Rounds for time
{
2 block run
21 KBS 44# (Rx was 53#)
12 ring rows (Rx was 12 pullups)
}
14:54

B. 3x6 bent over row with 45# plate

2026-10-27 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds for time
{
50 situp (Rx was 30 v-up)
100ft DBLunge 1x20#
30 DBBoxStepOver 1x20#
}
time: 15:05

B. 5 min AMRAP
{
10s HSHold (subbed for 1 wallwalk)
2 ringrow (subbed for 1 pullup)
}
add 1 each round (20s, 30s, 40s... and 2,4,6...)
Got through the 5's

2026-10-24 WoD

WARM
5 min Airdyne
std warmup
deadlift 10x95, 5x135, 3x165

MAIN

A. 8 rounds for time, 30min cap
{
20s HSHold
10 RingRow
10 Deadlift 165#
10 DBBoxStepUp 1x35#
1 min Airdyne
}
Hit 7 rounds even at time cap
(was 2x this and a partner workout, but I split it in half, tried to finish the whole thing alone.)

2026-10-15 WoD

WARM
400m run
std warmup
clean drills

MAIN

A. 5 rounds for time, building
{
3 Deadlift
2 PowerClean
1 HangPowerClean
}
warm: 45, 75
main: 95, 115, 125, 135, 145(aggravated my shoulder on the last rep here. Scaled part B as a result)

B. 11min AMRAP
{
11 HangPowerClean 75# (Rx was 95#)
6 RingRow (Rx was pullups)
3 burpee over bar
}
5 rounds + 15 reps

2026-10-06 WoD

WARM
2x
{
1 min cardio (run, skierg)
10 jump squats
10 lunges
10 scap pullups
10 kip swings
10 ring rows
}

MAIN

A. 4 rounds, each on 3 min mark
{
4-5 beat swings
8/side bulgarian split squats 1x30#
}

B. "Jason". For time
{
100 AirSquats
1 MU + 10 pullups (Rx was 15 pullups or 5 MU)

75 AirSquats
2 MU + 10 pullups (Rx was 25)

50 AirSquats
3 MU + 10 pullups (Rx was 35)

25 AirSquats
2 MU (tweaked shoulder a bit on 2nd one - didn't do 4) + 10 pullups (Rx was 45 pullups)
}
time: 13:32 (scaled)

2026-08-28 WoD

WARM
600m run
2x
{
5 ring row
2 spiderman
5 OHPress 45#
5 PushPress 45@
20 SU
10 lunges
}

MAIN

A. 4 rounds, each on the 2min mark
{
6 PushPress
20 SU
}
75, 95, 115, 135(4 reps only)

B. 10 rounds for time
{
1 block run
50 SU (Rx was 48 DU or 60 SU)
6 PushPress 95# (Rx was 8x115#)
}
time: 24:45 

2026-08-21 WoD

//Back in the gym after ~10 days of travel

WARM

2x
{
1 min Row
10 ring rows
2 spidermans
10 lunges
banded leg swings
5 deadlift 45#
2 strict pullups
}

MAIN

A. For time. 15-12-9
{
C2B Pullups
Deadlift 185# (Rx was 265)
}
time: 9:18

B. Work to a heavy Deadlift
4x205, 3x225, 2x245
1x265, 1x285, 1x305, 1x325

2026-07-21 WoD

WARM
400m run
2 min row
2x
{
5 OHPress 45#
5 front rack lunge 45#
banded walks
hollow hold
}

MAIN

A. 5 rounds, each on the 2:30 mark
{
5 OHPress 65#
}
(pretty light, but I'm still rehabbing shoulder

B. 3 rounds for time
{
25 TuckUps
16 FrontRackLunge 75# (Rx was 115#)
30s HSHold
}
time: 8:32

ACCESSORY

C. 3 rounds, not for time
{
10 DB Row 2x30#
3 strict pullups (Rx was 5)
8 RingRow
}

2026-07-06 WoD

WARM
200m run
std warmup

MAIN

A. For time
{
1 mile Airdyne
24 RingRows (scaled. Rx was 15 barMU - with 1 block run every break in set(!))
1 mile Airdyne
18 RingRows
1 mile Airdyne
12 RingRows
}
forgot to write time down, but was ~10min IIRC

B. 3 rounds, not for time
{
10 DBCalfRaise 2x35#
5/leg DBBulgarianSplitSquat 1x35#
}

2026-07-01 WoD

WARM
400m run
2min Airdyne
std warmup

MAIN

A. 1 mile run.
6:31 (not bad considering knees have been bugging me and I've not been pushing heart rate to heavily since surgery)

Rest to 15min mark

B. 15 min AMRAP
{
5 Ring Row (sub for pullups)
10 pushup on box (sub for pushup)
15 situps
}
11 rounds + 25 reps

2026-06-26 WoD

WARM
200m run
2 min Airdyne
std warmup

MAIN

//prescribed was 2 x Jackie (!!!), but I had to mod it.

A. For time.
{
1 mile Airdyne
50 back squat 95#
60 ring rows
50 back squat 95#
1 mile Airdyne
}
time: 17:27

B. PT

C. 2 rounds, not for time
25 KB Sidebends 35#

2026-05-14 WoD

WARM
200m run
2min row
std warmup

MAIN

A. 7 min amrap. 3min amrap then 1 min rest
{
40 SU
10 ring rows
50' DB Farmer Carry 2x40#
10 ring rows
}
2 rounds even in 3 minutes, both times

B. 4 rounds for time
{
0.6mile Airdyne
100' walking lunge
20 Box Stepup 20"
}
time: 18:37

2026-05-04 WoD

WARM

std warmup

MAIN

A. 5x5 BackSquat, start at 65%, increase each set. Each set on 2min mark
warm: 8x5, 6x135, 5x185
main: 5x205, 5x215, 5x225, 5x235, 5x245

B. For time. 5 rounds
{
40s Airdyne (sub for 1block run)
10 RingRows (sub for pullups)
40s Airdyne (sub for 1block run)
20 KBS 44# (sub for pushups)
40s Airdyne (sub for 1block run)
30 AirSquats
}
19:10

2026-05-02 WoD

WARM
2x
{
1 min row
spidermans
inchworms
10 lunges
5 deadlift 95#, 135#
10 goblet squat 44#
}

MAIN

A. 25min AMRAP. Partner workout
{
2 block run together (2nd round onward I did 12cal airdyne)
Each partner
{
15 GobletSquat 44#
9 RingRow
}
Each partner
{
9 Deadlift 185#
15 Situp
}
}
5 rounds even

2026-04-30 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap chin-up-grip ring rows (subbed for chinups)
}
13-15/round

B. For time
{
75 KBS 44# (Subbed for wallball)
25 BackSquat 135# (Supped for power cleans)
75 KBS 44# (Subbed for wallball)
}
time: 8:14

2026-04-23 WoD

WARM
400m run
2x
{
1 min airdyne
spidermans
box stepups
inchworms
}

MAIN

A. 5 rounds, each on 2 min mark
{
30s amrap ring rows (subbing for pullups)
}
15/round x 5 rounds = 75

B. 20 min AMRAP
{
1 block run
20 DB BoxStepUp 1x25#, 20"
20 situp (Rx was 10 T2B)
15 cal Airdyne
}
4 rounds + 31

2026-04-22 WoD

WARM
400m run
1 min row
90-90s
2x30 SU
10 back squat 45#
10 good mornings 45#
spidermans
inchworms

MAIN

(both A and B swapped BackSquat for FrontSquats & OH Squats)

A. 6 sets, each on the 2 min mark
{
4 BackSquat @ 65-70%
}
2x185, 2x205, 2x225

B. 12 min AMRAP
{
50 SU
15 BackSquat 135#
1 chinup
8 chinup grip ringrows
}
6 sets even

2026-04-20 WoD

WARM
200m run
std warmup

MAIN

A. 4 rounds, each on 3min mark
{
10 KB goblet lunge
10 KB gorilla row
10 KB goblet lunge
}
weights: 26, 26, 35, 35 

B. 4 rounds, each a 3 min AMRAP, with 2 min rest b/t
{
1 long block run buy-in
10 ring rows (Rx was pullups)
20 banded flys (Rx was pushups)
30 AirSquats
}
80, 85, 90, 113 reps

C. 2 rounds, not for time
{
15 strict situps
15 ab pulses
}

2026-04-10 WoD

WARM
std warmup

MAIN

A. 12 min emom:
{
min 1: 20 shoulder taps
min 2: 30s hollow hold
min 3: 50' OHDBCarry 35# 
min 4: 30s Superman hold
}

B. 22min amrap
{
2 long block run
25 shoulder taps (Rx was pushups)
20 DBBoxStepup 20' 35#
15 ring rows (Rx was pullups)
}
4 rounds even