2026-11-04 WoD

WARM
400m run
std warmup

MAIN

A. 30min AMRAP
{
1 block farmer carry 2x35#kb (Rx was 2x53, but I did all rounds unbroken, so...)
50' sled pull (sled + 90#)
20 KBS 35# (sub for hangpowercleans)
10 cal Airdyne (sub for 20 cal ski erg)
}
5 rounds + 10 KBS

2026-10-14 WoD

WARM
400m run
2x
{
2 spiderman
10 box stepup
10 monster walks
2 empty sled push
}

MAIN

A. 4 rounds, each for time, 2 min between rounds
{
1 block run
20m sled push/pull - small sled + 95# (Rx was big sled plus 225#(!!!))
20 DB BoxStepUps 20" 35# (Rx was 50#)
1 min rest
1 block run
20m sled push/pull
25 unbroken goblet squat 35#
}
Times:
6:41, 7:03, 7:15, 7:30

2026-09-16 WoD

 //ugh. hyrox day.

WARM
400m run
std warmup
2 block run

MAIN

A. For time
{
30 wallball 14#
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
50 HRPushups
100ft sled pull (2 45# plates on small sled)
40 DB Lunge 2x25# (Rx was 35#)
100ft sled pull (2 45# plates on small sled)
30 wallball 14#

then 2000m row (or 1mile run - I did the row)
}
time: 16:49, then short transition, then 9:15. Total 26:50

2025-05-23 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8-10 Pendlay row (8x95, 7x115, 6x135, 5x155)
1 length sled pull (2 plates)
2 strict chinups at tempo (3s up, 2s at top, 3s down)
}

B. 4 rounds for time
{
1 block carry (53# farmer carry; 35# front rack carry, 26# OHCarry, 26# OHCarry)
10 strict chinup
10 DB thruster 35#
}
16:05

2024-10-02 WoD

WARM
400m run
std warmup
2x1min row

MAIN

A. 40 min AMRAP
{
4 block run
4 down-n-back sled push or sled pull (did 1 of each, pull w 90#, push w 45#)
4 block run
1000m row
4 block run
1.7M Airdyne
}
Finished 1 round ~23min. Then got run+sled+run+row+1block run in remaining time

2024-09-25

WARM
std warmup

MAIN

A. 4 rounds, not for time
{
1 down and back sled pull (sled + 125#)
20/18/16/14 Gorilla Row (26#, 35#, 44#, 53#)
}

B. 4 rounds for time
{
30 KBS 44# (Rx was 53#)
20 burpee over KB
10 pullup
*After round 2, do a 5 block run
}
time: Forgot to write it down!

2024-05-01 WoD

WARM
400m row
std warmup

MAIN

A. 30 min AMRAP (I went over time to try to finish 1 round)
{
3 block run
1.5M Airdyne
3 block run
750m row
3 block run
4x down-n-back farmer carry 2x35#
3 block run
4x down-n-back front rack KB carry 2x35#
3 block run
4x sled pull (1 45# plate)
3 block run
4x sled push (1 45# plate)
}
time: 35min

2023-03-30 WoD

WARM
400m run
200m row
std warmup

MAIN

A. 4 rounds, not for time
{
8 banded DB floor press (2x25#)
8/side DB row
}

B. 3 rounds, not for time
{
50" sled pull(135#)
6/side offset KBDeadlift 2x53#
}

C. 3 rounds, not for time
{
8 barbell curl 65#, 3s negative
8 DB skull crusher, 45#, 3s negative 
}

D. 1 RingMU (just trying out shoulder)

2022-12-08 WoD

WARM 
400m run
500m row
std warmup

MAIN

A. Work to a heavy 3-rep OHPress
5x45, 4x65, 3x75, 3x85, 3x95, 3x105, 1x115(fail)

B. 3x6 Bradford Press (OH press, lower to back of neck, then back again)
3x6 @ 65#

C. 3 rounds, not for time
{
6/leg Bulgarian Split Squat w 35# KB
8 DB bent over row 2 dumbells
8 DB bench
}
2x 35#, 40#, 45#

D. 3 rounds not for time
{
Down and back sled pull ~130#
}

2022-09-22 WoD

 WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Back Squat 12x2 at 31x1 tempo, 50# of 1RM, 30s rest b/t
12x2 @ 125#

B. 3 rounds, not for time
{
6/side KB Front Rack Bulgarian Split Squat 36# (Rx was 53#)
down-n-back sled pull w 2 plates (135#?)
}

C. 3 rounds, not for time
{
10/side seated DB Curl 30#
8 DB lateral shoulder raise (2x8#)
10/side banded Pallof press
}

2022-06-23 WoD

WARM
std warmup

MAIN

A. 9x3 banded deadlift at 60-70% ORM
warm: 5x95, 5x135
main: 9x3 banded deadlift at 185 (~60%)

B. 4 rounds, not for time
{
1 down-n-back Front Rack KB Carry 2x36#
1 down-n-back straight-leg sled drag
}

C. 4 rounds, not for time
{
10 DB Curl 2x25#
10 DB SkullCrusher 2x25#
}

2022-04-21 WoD

WARM
2 min airdyne
std warmup

MAIN

A. 4 RFQ
{
8 seated Filly press per side (30# DB + 26# KB)
10 single arm banded T-pull per side
}

B. 4 RFQ
{
4 tempo pullup - 3-3-3-3
8 towel-grip landmine row (barbell+2x10#)
}

C. 3 rounds
{
2 min max effort sled pull w 2x45#
2 min rest
}
3 down-n-back per round

2022-02-17 WoD

 WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
12 towel-grip landmine row 45#
12 frogstance good mornings 45#
}

B. 10 min max effort backward sled drag 135#
(I lost count after a while but I think it was 11 back-forth 50' lengths?)

C. 12x3 bench press 115# w short rest b/t

immediately into

D. Max effort bench press 115# 
8 reps

2022-02-10 WoD

 WARM
400m run
500m row (moderate pace)
250m row (hard pace)
std warmup

MAIN

A. 5 RFQ
{
20-16-12-8-4 Reverse Lunge landmine row 45# (~db lunge 25#) (split by leg)
10 goblet box stepup 24" 36#
}

B. 4 RFQ
{
6 seated OH Press 75#
1 min ME banded row (~20 reps)
}

C. 3 RFQ
{
160' sled drag 100#
12 DB Pushpress 2x25#
1 min situps (40 reps each round)
}

2022-01-27 WoD

 WARM
400m run
1 min DU
std warmup

MAIN

//all the below were 3-4 rounds - I did 3 rounds each as I had to leave early for a work meeting

A. 3 rounds for quality
{
60' backward sled drag 275#
60' FR KB Lunge 36#
}

B. 3 RFQ
{
6 KB FR Cossack Squat (left) 36#
8 KB OH Press 36#
6 KB FR Cossack Squat (right) 36#
8 KB OH Press 36#
}

C. 3 RFQ
{
8/side half-kneeling Landmine Row 60#
10 banded OHPress
}

2021-12-29 WoD

 WARM
400m run
2 min Airdyne
std warmup

MAIN

A. 4 rounds, nft
{
10 Arnold Press 2x25#
10 DB pull-over 35#
}

B. 4 rounds, nft
{
50m reverse sled pull 120#
10 DB Floor bench 2x25#
}

C. 4 rounds, nft
2,4,6,8 of each, back and forth, all unbroken per set:
{
KBDeadlift
KBS
}
Weights used per round: 36, 44, 53, 53

2014-12-29 Travel Workout

Finally visited a city with a Crossift gym! Had a chance to do a workout at CF Chiang Mai.

WARM

4 rounds
{
50 yard sled pull 200lbs
15 banded good mornings
}

2 minutes of deadbugs

MAIN
A. 7 min amrap
{
10 ball slams 35#
20 KBS 53#
30 due
}
Count: 3 rounds, 20 reps

2 min rest

B. Same as above, get the same rounds/reps, for time.
Time: 8:15

2014-06-28 Mid-Valley Melee!

Did a fun partner-event today, the NW Fit Games' Mid-Valley Melee. It was a 1 day event, with teams of male-male or female-female partners competing in Rx or Scaled divisions, with 3 events and the top 3 teams in each division going on to a fourth event. My partner and I placed 3rd out of the 8 teams in our division.

Only 1 of the 4 wods was announced ahead of time. The others were all a surprise, though there was a hint about event 1.

Here's the details on the wods & scores.

Event 1 - "Just the Tip"

They had posted a picture of a firehose, and it turned out that event 1 involved dragging a ~75' length of firehose up a hill and back (total of about 600m according to runkeeper). Each of the 4 150m sections counted for 1 point, and you could trade off with partner as needed. The hose was easier to keep a grip on than I thought (you were only allowed to hold the first 2' - just the tip), and about as hard to drag as i thought (hard!).

You then had to do 40 burpees over partner. We did 12 burpees each, and then I did the last 16 so my partner could be fresh to attack the hose drag again. burpees were one point each

On the last hose pull, we made the first length (45 points now), and were probably 50 feet from getting the next marker. As it turned out, 3 teams made 46 points, and the other 4 were tied for fourth with 45 points. That extra point would have helped later, as I'll get to.

Event 2 - "A Lot of a Lot"

This was the only event they posted ahead of time. It was the "fifties" workout from regionals, only (a) we were able to split the work with our partner, and (b) in scaled division the deadlifts were 135# instead of 185#, the wallball target was 9' instead of 10', and hand-release pushups were substituted instead of ring dips. the event was:

Finish a much as possible in 21 min time cap, with only one partner working at a time, split work as desired:
{
50 calorie row
50 box jump overs 24"
50 dead lifts 135#
50 wallball (9', 20#)
50 HRPU
50 wallball (9', 20#)

50 dead lifts 135#

50 box jump overs 24"

50 calorie row

}

I was extremely pleased with this event. Scott and I went in with a plan, executed to the plan, and did pretty well (2nd out of 8 teams). At regionals, there were MANY total badasses that didn't finish this in the time cap, and I was worried about that, but we finished in 16:16. We practiced how to nail the box jumps efficiently, how to tradeoff wallballs efficiently, etc. Went well.

Event 3: "Never, Never Again"

9 minute ladder:

{

3 pullups

3 front squats 95#

6 pullups

6 front squats 95#

9 pullups

9 front squats 95#

12 pullups

12 front squats 95#

15 pullups

15 front squats 95#

18 pullups

18 front squats 95#

21 pullups

21 front squats 95#

24 pullups <-- we got through 19 of these

...

}

Partner waits behind start line 50' away, so it was a short (time consuming) sprint any time we tagged out. We just tried to trade off as little as possible (e.g. I did the set of 18 front squats unbroken, were many people were breaking more frequently by that point. Some competitors were breaking sets and resting, rather that tagging out, which was a mistake.

we ended up coming in 3rd for this event.

Final event: "Long and Hard"

After 3 events, teams one and two had 5 and 6 points, and we had 9. This meant we qualified for finals, but even if we'd placed first, we'd have ended up with 10 points, and the other teams 7 or 9 points, so really it was just doing it for the sake of doing it.

For time:

{

600m run (up and back same hill as event 1)

30 partner lunges - both partners holding bar - 115#

30 ground to overhead 115# (we split it approx 50/50 and both CJ'd it)

600m run (up and back same hill as event 1)

}

When they announced the event, we were pretty pleased. Scott and I are both pretty fast runners, and the other guys were way bigger than us, so we figured this event would be mostly made or broken in the run.

"Everyone has a plan until they punched in the face" - Mike Tyson

Right out the gate, one team was ahead of us on the run by a small margin, and the other right on our heels. Uh oh. Sure enough, they kicked our butt on the lifts. The lunges were ok (we did all 30 unbroken) but the CJ's, which normally I could do all day at that weight, were pretty exhausting after 3 other events. The other teams hit the run long before we did and we came in a distant third.

Still happy with how we did. The 3rd place finish won us some booze and bragging rights over the other 4 teams from our box :-)

Next up I'll have to try an individual comp, of which a couple are coming up in sept, oct.

Event 1: 4th place (of 8)

Event 2: 2nd place (of 8)

Event 3: 3rd place (of 8)

Event 4: 3rd place (of 3)