2025-06-13 WoD

WARM
400m run
2x
{
1 min row
2 spiderman
10 box stepups
10 KBS 26#
5 goblet squat 26#
}

Clean & Jerk drills, 45#, 75#

MAIN

A. 5 rounds, emom style
{
min 1: 2 PowerClean + PushJerk (building)
min 2: 7 hollow raise + 7 supermans
min 3: rest
}
weights: 95, 115, 135, 155, 160#(failed second jerk at this weight)

B. For time
{
35 Box Jump Over 24"
20 T2B
35 PushPress 95#
20 T2B
35 FrontSquat 95#
20 T2B
35 PowerClean 95#
}
time: 15:15

2024-11-12 WoD

WARM
400m run
2 rounds
{
250m row
20 SU
30s hollow hold
10 ring rows
}

MAIN

A. 3 rounds, not for time
{
20 DU
5 v-ups
3 chinups
}

B. for time
{
200 DU
25 Chin-up
50 V-ups
25 Chin-up
l000m row
}
time: 13 min (forgot to write it down)

I added:

C. 1000m row (total for day = 2500; Rowvember total: 22,500 + 2,500 = 25,000. Halfway!)

2023-08-21 WoD

WARM
400m run
2 block run
std warmup
DB Snatch drills

MAIN

A. "Ellen" - 3 rounds for time
{
20 burpees
21 DB Snatch 35# (scaled - Rx was 50#)
12 DB Thruster 2x35# (scaled - Rx was 2x50#)
}
time: 11:56

B. 100 banded tricep extension (Do 1 round of (C) every time you break)
did 100 unbroken

C. 2 rounds (added since I did B unbroken)
{
4 V-ups
4 tuck-ups
1 hollow hold 10s
}

2023-03-27 WoD

WARM
400m run
std warmup
thruster drills

MAIN

A. Strength. 6 rounds, not for time
{
thruster (reps --; weight ++ as shown below)
3 kip swings + 3 kipping pullups starting at top
}
5x95, 5x105, 3x115, 3x125, 1x135, 2x155(clean+frsquat, but failed thruster both times)

B. 12 min AMRAP
{
2 rounds
{
15 strict pullup
25 abmat situps
}
2 rounds
{
15 kipping pullup
25 v-ups
}
cash out: 0.5mile airdyne
}
time: 11:25

2022-09-21 WoD

WARM
400m run
2 min AirDyne
std warmup

MAIN

A. Tabata v-ups

B. Tabata alternating:
{
odd: mountain climbers
even: hollow hold
}

C. For time, 25 min cap
{
- 1 mile run (was actually ~7/8 of a mile)
- 120 DU
- 60 DB Snatch 35# (Rx was 50#
- 30 burpee box jump 24"
}
Time: 14:30

2022-06-18 WoD

WARM
std warmup

MAIN

A. 3 rounds
{
10 tuck-ups
20 v-ups
30s hollow hold
}

B. 20 min amrap (was a partner wod, but I did it on my own)
{
B1.
{
7 man makers 2x35#
8 HSPU (7, 6, 4, 4, 3)
9 Box Jump 24"
}
B2. OHDBHold 1x35# for equiv time that B1 took
}
5 rounds even

2022-04-25 WoD

 WARM
400m run (to gym)
800m run (2 block)
std warmup

MAIN

A. 4 rounds for time
{
12 Thrusters 75# (Rx was 95#)
12 strict chinups
50 SU (Rx was DU)
}
time: 13:00

B. 9 min EMOM
min 1,4,7: 20s v-ups
min 2,5,8: 30s flutterkicks
min 3,6,9: 40s plank

2022-02-22 WoD

WARM
400m Run
std warmup

MAIN

A. 5 rounds, not for time
{
10 Aussie Pullup (barbell horizontal row)
3 Ring Dip
6 hollow up
6 supermans
}

B. 6 rounds for time
{
2 RingMU (Rx was pullups and dips, Rx+ was 4 MU, so I did somewhere in between)
10 OH DB Lunge 50# (Rx was goblet, Rx+ was overhead, but 12 reps)
1 block run
}
time (forgot to write it down - ~15min?)

2021-07-19 WoD

 WARM

5min Airdyne
std warmup

MAIN

Each of the tabatas below on 6 min mark (6,12,18), so 4 min tabata, 200m run, rest for 1:30-ish.

A. Tabata shoulder-taps (Rx was pushups)
~12 per round
200m run

B. Tabata V-ups
8 per round
200m run

C. Tabata bottom-to-bottom Air Squats
13 per round
200m run

D. Tabata KBS 26# (Rx was 53#)
13 per round
200m run

E. Tabata pullups
5 per round
200m run

2020-01-14 WOD

WARM
std warmup
250m row
several of movements below
clean drills

MAIN

A. 3x5 OH Press 41x1 tempo, add 5-10# from last week
3x5 @ 75, 80, 85

B. Split Jerk Clusters 3x 1.1.1 starting 40-50% and adding
1.1.1 @ 95, 105, 115

C. 4 min AMRAP
{
5 hang power clean 95 (Rx was 115#)
4 front squat 95# (Rx was 5 reps at 115)
}
6 rounds even

2 min break

D. 4 min AMRAP
{
5 strict pullups
5 v-ups
}
5 rounds even

2 min break

E. 4 min AMRAP
{
5 box jump 24"
5 burpees
}
5 rounds + 3 box jumps


I added:

F. 1 StrictMU

2020-01-01 WOD

Beefy NewYear's WOD!

WARM
std warmup
400m run
several each of movements below

MAIN

Each of below done as team of 3. 1 person works, other does static hold, third person rests. Rotate as needed.

A. 504 DU's
Person 2 does 45# barbell OH Squat hold
5x30 each, + 1 set of 18 each
6x30s OHSquat hold

B. 505 wallball (Rx was 20#, we did 2x10 each and switch to 16# ball and sets of 15)
Person 2 does plank hold
2x10, 10x15 each

12 plank holds of ~30sec

C. 505 cal Airdyne
Person 2 does Bar hang
~12cal sets, 15 each
12x30sec bar hang each

D. 253 pullups
Person 2 does 2x53#kb suitcase hold
My partners did sets of 10 ring rows while I did sets of 5 pullups, so something like 10-11 sets
10-11 sets of suitcase hold

E. 252 pushups
Person 2 does V-up hold.
We did 8 sets of 10 each, and 1 person did an extra 12
I managed maybe 5 of the v-up holds but was pretty smoked at this point.

Total time: 62 min!

2019-08-12 WOD

WARM
std warmup
200m run

MAIN

A. EMOM 10
{
5 pullup (strict UB for 2 sets; kipping UB for 7 sets)
5 ring dips
}

B. 10 round, 90s/round.
{
1 12' legless rope climb top of each round (Rx was regular climb)
then max reps for remainder of (rotate 2x each)
{
Air Squats (40/round)
Burpees (12/round)
Lunges (30/round
Situps (30/round)

}

I added the posted extra work

C. for time

{

100 situps

100 v-ups

100 T2B

}

time: 24:15

2017-12-12 WOD

WARM
std warmup
clean drills

MAIN

A. activation work. 3 rounds, not for time
{
8 medball cleans 20#
8 v-ups
8 kip swings
}

B. CF Open 14.4. 14 min amrap
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
170 reps. Got to the cleans and got 20 of them. 2 reps less than when I did this in 14, but I didn't push as hard as when doing the Open itself. Still, off my game from when I last did this one in late 2015, where i got 182.

C. Accessory work. 3 rounds, not for time
{
8 bench press 95#
8 DB Curl 2x35#
6 Ring Dip
4 chinup
}

D. HS Holds
2, just for balance practice

2017-10-14 WOD

WARM
std warmup

MAIN

A. 10 min EMOM
5 HSPU (strict if possible - did it all strict0

B. 20 min AMRAP
{
5 Power Clean 135# (Rx was thrusters but trying to go easy on lower back)
10 Russian KBS 36# (Rx was 70 but scaled per above)
15 pullups
}
6 rounds + 2 cleans

C. 3 rounds, not for time
{
20 medball ab twist
10 v-ups
}

I added:

D. 2x3 Front lever pull
1st set tuck, 2nd set 1 leg extended

2017-10-07 WOD

WARM
std warmup

MAIN

A. 3 rounds, swap w partner
{
Benchpress for max reps 135#
Incline ring rows
}
Bench: 10,6,6
Rows: 10,10,8

B. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
15 cal row
8 Burpee over rower
8 box jump 24"
}
4 rounds + row

C. 12 min amrap - one full round, then switch w partner, rest while they work, repeat
{
8 wallball 25#
12 v-ups
16 KBS 53#
}
5 rounds + 20

I added:

D. Tuck Front lever Pulls (1 leg straight)
4

2017-05-19 WOD

WARM
std warm6xup

MAIN

A. 3 rounds, not for time
{
10 pushups
10 v-ups
}

B. Work to a heavy ORM benchpress
10x45, 8x95, 5x135
3x155, 1x185, 1x205 (tied my PR, should have gone 210)

C. 12 min AMRAP
{
400m run
max rep ub benchpress 135
}
4 full rounds (10,8,8,8) + 400m run

I added

D. MU work
1 MU
3 strict MU

2017-04-26 WOD

WARM
std warmup
deadlift warmup
KB pushpress 2x5 45#

MAIN

A. 3 rounds for time
{
800m run
20 ring rows
20 v-ups
20 DB push press 45# (10/arm)
}
time: 18:09

B. Deadlift 3x3 @ 85% (85% would be 315 for me)
warm: 10x45, 8x95, 6x135 5x185 4x225
main: 3x275 (73%),  3x305 (81%), 2x325 (87%)

I added:

C. 3 rounds:
{
5-10 sec L-sit (on parallette)
1 HS Hold & HSPU negative (on parallette)
}

D. 3x8 ab wheel rollout (on knees)

2017-04-05 WOD

WARM

std warmup

MAIN

A. 30-20-10 of

{

Airdyne for cals

Russian KBS 70# (I scaled to 53)

}

time: 5:25

5 min rest

B. 800m run, then immediately:

20MU for time, 6 min cap (I went over a bit but finished in 6:50)

5 min rest

C. 2K row @ 80%

8:00 or so

I added:

D. Not for time:

{

50 situp

50 v-ups

50 T2B

}

2017-03-11 WOD

WARM
std warmup
3x30s sprints on treadmill

MAIN

All below w partner, each does a set while other rests. each does all 5,4,3 sets

A. 5 rounds
{
20 KBS 53# (rx was 70)
10 burpees
}
rest 4 min

B. 4 rounds
{
20 T2B or V-ups (20+0, 13+7, 10+10, 10+10, 10)
10 HSPU (did them all strict: 10, 5+5, 5+5, 6+4)
}
rest 4 min

C. 3 rounds
{
15 cal airdyne
15 DB thrusters 2x30#
}

I added

D. 5 rounds, not for time
{
10 pushups
1 MU, 2 MU, 1MU, 2MU, 1BarMU)
}

Later in day

E. 100 pushups, 50+51 (forgot yesterday)
15x10 (plus above)

2016-12-31 WOD

WARM
std warmup
500m row
5 each of all movements below

MAIN

A. 8min AMRAP
{
20 DU
16 v-ups (subbed for T2B)
}
score: 7 rounds, 20 reps (272)

5 min rest

B. 8min AMRAP
{
20 wallball
16 burpees
}
score:3 rounds, 2 reps (110)

5 min rest

C. 8min AMRAP
{
20 ring rows (subbed for pullups)
16 box jumps 24"
}
score: 3 rounds, 14 reps (122)

5 min rest

D. 8min AMRAP
{
20 KB Swingss 53#
16 Goblet squats 53#
}
score: 3 rounds, 6 reps (114)

5 min rest

I added:

E. MU work

1 MU

1 MU

6 MU unbroken (PR!)