2025-08-18 WoD

WARM
400m run
2x
{
1 min row
10 cossack squats
10 banded deadlifts
10 banded good mornings
10 banded OHPress
}

MAIN

A. 5 rounds for time
{
10 DBPushPress 2x35# (Rx was 2x50#)
12 SDHP 75# (Rx was 95#)
}
time: 6:35

B. 10x1 deadlift at 85# with band added
warm: 5x135#, 4x185#, 3x225#, 2x255#
main: 8x1x275# with purple band (as w warmup sets too)

2025-03-31 WoD

WARM
400m run
2 rounds
{
2 inchworm
10 cossack squat
10 banded high pull
10 banded good mornings
1 min row
}
Sumo deadlift drills
Pike HSPU drills

MAIN

A. 4x4 Sumo Deadlift
warm: 75, 95, 135, 
main: 185, 205, 225, 225

B. (Superset w A) 
8,7,6,6 Pike HSPU

C. 5 rounds for time
{
10 SDHP 95#
7 bar facing burpees
}
6:40

2024-12-16 WoD

WARM
25 jumping jacks
10 pushpress 45#
5 box jumps
5 wallball
10 KBS 53#
10 SDHP 45#
5 K2E
5 jumping pullups
30s jump rope

MAIN

A. "Filthy Fifty". For time, 35 min cap
{
50 box jump 24"
50 Jumping pullups
50 American KBS 53#
50 Walking Lunges
50 Knee2Elbow
50 PushPress 75#
50 SDHP 75#
50 wallball 20#
50 DU * was supposed to be last movement but swapped as I was running out of time)
50 burpees (got 25 done before time cap) 
}
Hit timecap at 475 reps

2024-09-30 WoD

WARM

400m run
2 rounds
{
1 min row
4 inchworm
10 cossack squats
10 single leg glute bridge
20 SU
}

MAIN

A. Work to a heavy 3 rep Sumo Deadlift
5x75, 3x95 SDHP
3x115, 3x135, 3x185, 3x225, 3x255, 3x275

B. (Superset w A) 5 rounds of 20s DU or 20s CrossOver practice (got a couple of 'em)

C. 5 rounds for time
{
12 SDHP 75#
50 DU (subbed for 35 Crossover)
}
8:45

2023-12-27 WoD

WARM
400m run
2 rounds
{
1 min row
10 ring row
10 bb good mornings
5 scap pullups
}

MAIN

A. 3 rounds, not for time
{
5 Sumo deadlift moderate heavy (warm: 5x95, 5x135; main: 5x185, 5x205, 5x225)
3 strict pullups
}

B. 5 rounds for time
{
12 SDHP 95#
6 strict pullups (or 10 regular - I did strict)
8 burpee bar jump
}
time: 14:25

2023-12-23 WoD

WARM
std warmup
several of each movement below

MAIN

A. 12 days of Xmas (another variant in the same format). For time, do 1, 2,1, 3,2,1... up to 12,11,10...1.
{
1 SDHP 95# (Rx was 75#)
2 Thruster 95# (Rx was 75#)
3 PushPress 95# (Rx was 75#)
4 PowerClean 95# (Rx was 75#)
5 Front Squat 95# (Rx was 75#)
6 KBS 53#
7 Pullup
8 T2B (Rx was K2E)
9 Box Jump 24"
10 DU
11 Burpees
12 OHWalkingLunge 45# plate
}
time: 28:29
total reps: 12+22+30+36+40+42+42+40+36+30+22+12 = 368 reps

2023-12-11 WoD

WARM

400m run
std warmup
several of each of movements below

MAIN

A. "Fight Gone Bad" - 3 rounds for reps:
{
1 min Wallball 20#
1 min SDHP 75#
1 min box jump 24"
1 min PushPress 75#
1 min row
1 min rest
}
Round 1: 20, 15, 15, 20, 14 = 84
Round 2: 18, 15, 12, 22, 12 = 79
Round 3: 18, 16, 10, 20, 12 = 76
Total: 239: (not my best, but a few reps better than last time I did it)

B. 3 rounds, not for time:
{
20s HollowHold, 40s rest
30s bicycle kick, 30s rest
40s flutter kicks, 20s rest
}

2023-07-28 WoD

WARM
400m run
2 rounds
{
1 block run
10 shoulder swimmers
3 inchworms
20 flutter kicks
10 glute bridge
3 SDeadlift 45#
2 SDHP 45#
}

MAIN

A. 5 rounds, 1 every 2 min
{
warm: 5x95, 3x115, 3x135, 3x185
main: 3 Sumo Deadlift (185, 195, 205, 215, 225)
}

B. (Didn't want to do SDHP, so subbed movement, weight, and rep scheem :-p ). 3 rounds for time:
{
10 PowerClean 135#
2 block run
}
time: 10:04

2023-04-24 WoD

WARM

400m run
2 block run
std warmup
2 rounds
{
5 wallball 20#
5 SDHP 45#
5 push press 45#
10 box jump 20"
1 min row
}

MAIN

A. "Fight Gone Bad". 3 Rounds, each for reps
{
min 1: Wallball 20#
min 2: SDHP 75#
min 3: Box Jump 24"
min 4: PushPress 75#
min 5: Row for cals
min 6: Rest
}
Round 1: 20, 18, 15, 15, 15 = 83
Round 2: 15, 15, 15, 15, 12 = 72
Round 3: 15, 15, 14, 16, 19 = 79
Total: 234 (16 reps short of my best, but not as bad as I expected. Could have done better if I'd pushed)

 B. 2 rounds, not for time
{
200m Farmer Carry 1x53#
45s Plank Hold.
}

2022-12-06 WoD

WARM
400m run
900m row
std warmup

MAIN

A. 3 rounds, not for time
{
benchpress (1x12x95#, 1x8x135#, 1x8x135#)
DBRDL (3x12 w 2x35#)
}

B. 10 min AMRAP
{
15 SDHP 75# (Rx was 95#, did 1st round at 95)
20 pushups
}
5 rounds even

2022-09-26 WoD

WARM
400m run
Std warmup
Sumo deadlift warmup

MAIN

A. Work to a heavy 3-rep Sumo Deadlift
3x45, 3x95, 3x135, 3x185, 3x205, 3x225, 3x245

B. 5 rounds (superset w above)
{
2 kip swings
2 pullup
2 C2B pullup
}

C. 5 rounds, each for time, ~1:30-2:00 rest b/t. Each round capped 1:30
{
5 box jump 24" (Rx was 30")
6 Strict C2B pullup (Rx+, Rx was 10 kipping C2B)
10 SDHP 95# (scaled - Rx was 15 reps)
}
(4 times were all 1:20-1:30 range)

2022-09-24 WoD

 WARM
1/2 mile (was out on a walk and realized I was late for class!)
std warmup
several of each of the movements below.

MAIN

A. Partner wod, but I opted to go it alone. 22min amrap
{
3 strict pullups (Rx+ option. Rx was 5 kipping pullups)
7 thruster 75# (Rx+ option. Rx was 7 wallball)
9 SDHP 53# KB
**
}

** at 5, 10, 15 minute marks, do one of the following:
- 12 box jump over (Rx was 25 shared)
- 15 cal row (Rx was 30 shared)
- 20 goblet lunges 53# (Rx was 40 shared)

Score: 12 full rounds + 3 pullup + 3 thruster
total reps = 12 * (3+7+9) = 228, + 12+15+20 = 275 reps

2022-07-18 WoD

 WARM
2 block run
std warmup
deadlift drills

MAIN

A. 3x10 heavy Sumo Deadlift
warm: 5x95, 5x135
main: 10x165

B. for time:
{
21 SDHP 75#
21 hand release pushup
3 block run
15 SDHP 75#
15 hand release pushup
2 block run
9 SDHP 75#
9 hand release pushup
1 block run
}
time: (forgot to write it down. 13:30?)

2022-04-06 WoD

 WARM

25 cal Airdyne
std warmup
sumo deadlift drills
oh press drills
several of movement below

MAIN

A. "Fight Gone Bad" - 3 rounds, each for reps, score is total rep count
{
1 min Wallball 20#
1 min Sumo Deadlift highpull 75#
1 min box jump 24"
1 min push press 75#
1 min row for cals
1 min rest
}
R1: 20, 15, 15, 20, 10 = 80
R2: 20, 15, 15, 20, 12 = 82
R3: 22, 17, 16, 21, 12 = 88

Total: 250 reps (3 rep PR!)

2021-11-12 WoD

 WARM
200m run
std warmup
clean drills

MAIN

A: Clean complex 5 rounds, warming up first
{
Hang Squat Clean
SquatClean
FrontSquat
}
warm: 1x45, 1x95, 1x115, x135
main: 5 rounds at 135

B. Superset w above 5 rounds:
10 banded PVC lat pulldown with 2s pause

C. 14 min AMRAP
100 DU buyin (did 62+20+18)
{
21 wallball 20#
15 SDLHP 75#
9 T2B
}
3 sets + 31 reps

2020-01-07 WOD

WARM
std warmup
3 rowing sprints 15s

MAIN

A. 18 min, row 30s full effort every 3 min, for cals
11,12,13,14,14,14

B. 3 rounds for time
{
200m run
15 sumo deadlift high-pull 75# (Rx was 20 @ 95#)
10 box jumps 24"
}

I added

C. MU work
3 strict MU, working on form.

2019-01-01 New Years WOD

Groups of 4. Alisa joined us, and we partnered with another regular and another newbie, so 2 people scaled.

WARM
std warmup


MAIN

A. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. AirDyne for cals - Aiming for total of 300(men) or 225 (women) - we hit 285 as a MMFF team.
ii. 25 KBS 35# - 20 KB SDHP 35# - 15 Goblet squat 35# - this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
3 full rounds each

B. 25 min partner work, for cals (i), rotating based on pacekeeper:
{
i. Row for meters - Aiming for total of 4500 total (probably hit it, but rower reset at one point)
ii. 20 Wallball 20# - 15 ball slams 20# - 10 medball situps-  this is the pace keeper
iii. Rest
iv. Run 400m - aiming to hit 5 miles as a group - So 5 runs of 400m each over A & B..
}
2 full rounds each, then run was done, then remaining 1.5 rounds with 2 people resting

2018-07-30 WOD

WARM
std warmup
100m run
KB swings/SDHP warmup 35#

MAIN

A. Work to a heavy 3-rep max deadlift
warm: 10x75, 8x95, 6x135, 4x185, 3x225
main: 3x 275, 2x305, 1x315

B. 4 rounds - total reps each round
{
1 min burpee box jumps
1 min air squats
1 min DU's
1 min KB SDHP 53#
}
1: 09 21 70 24 = 124
2: 10 30 55 24 = 119
3: 09 30 58 24 = 121
4: 09 35 55 23 = 122

I added:

C. 3 rounds, not for time
{
5 hanging leg raises
10 GHD situps
1 HSHold ~20s for balance
}

2018-01-09 WOD

My nightmare WOD from 16-17 Opens. I scaled DL's due to a tweaky back, so it wasn't too bad.

WARM
std warmup
20 medball toss
Airdyne sprints (~40 cal total)

MAIN

A. Activation. 3 rounds, not for time
{
8 KB Thruster (4/arm) 36#
8 KB SDHP 36#
8 KBS 36#
}

B. CF Open 17.4 (16.4). 13 min AMRAP of
{
55 Deadlift 225# (I scaled to 155#)
55 wallball 20#
55 cal row
55 HSPU
}
Got to the HSPU and did 5,4,3,3 (15). So 180 reps, scaled.

Accessory:

C. Strict MU
1,2,2

D. 3 rounds, not for time
{
30s weighted plank 25#
10 Weighted GHD back extension 25#
}

2017-12-13 WOD

WARM
std warmup
press & jerk drills

MAIN

A. 5 min EMOM
{
1 clean
1 strict press
2 push jerks
}
75, 95, 95, 115, 115 (pushpressed the last strict press)

B. 25 min AMRAP:
20s HSHold at start, and every 5 minutes, while cycling through:
{
20 pullups
15 SDHP w 53# kb
10 thruster 75#
25 cal Airdyne or row (did 1 row, 2 airdyne)
}
4 rounds minus the airdyne

I added:

C. MU Work
{
2 strict MU
1 weighted strict MU (failed)
}