2026-03-20 WoD

WARM
400m run
2x
{
1 min row
2 inchworm
5 scap pullups
10 cossack squats
5 good mornings 45#
5 Hang Cleans 45#
5 OHPress 45#
}

MAIN

A. 5 sets, each on 2 min mark
{
3 PowerCleans
}
95x3, 115x3, 135x3, 155x2, 165x2

B. 6 rounds for time
{
3 wall walks
1 PowerClean 95# into
8 FrontSquat 95#
6 strict pullups (Rx was 12 kipping)
}
time: 11:56

2026-02-12 Travel Workout

 //drop-in again at local CF box

WARM

1 min Airdyne
std warmup

MAIN

A. Work to 4x8 Deadlift at ~60-70% (I did more like 50%)
warm: 8x95, 8x135
main: 4x8x185

B. Work to a 4x8 OHPress at 60%
warm: 1x8x45
main: 4x8x65#

C. For time
{
100-80-60-40-20 SU
50-40-30-20-10 Abmat Situps
5-4-3-2-1 Wallwalk
}
17:25

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

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

2025-11-01 WoD

WARM

2x
{
1 min row
10 walking lunge
2 strict pullups
2 inchworm
10 banded good mornings
10 banded OHpress
10 banded lat pulldowns
}

MAIN

A. Activation
- build to moderate heavy deadlift at wod weight: 8x95, 6x135, 4x185
- 1 wallwalk
- 2x2 strict pullups
- 2x2 box jump
- 30 SU

B. 22min AMRAP partner wod
{
6 strict HSPU (Rx was wall walks)
36 Deadlift (3x6 each) 185 (first round, 165 after that). Rx was 205.
36 cal row (2x9 each)
then draw card:
{
- Diamond: 12 strict pullups - 2x3 each. We got this on rounds 1,2,4
- Heart: 24 partner burpees
- Spade: 24  Box Jumps
- Club: 150 SU (got this once. 1x75 each)
}
}
4 rounds minus 9 pullups

2025-04-24 WoD

WARM
400m run
2 rounds
{
1 min Airdyne
90-90's
inchworms
bootstraps
spidermans
5 frontsquat 45#
}

MAIN

A. Benchpress: 5x65%, 5x75%, 5x85%, 5x75%, 5x65%
{
warm: 5x45, 5x95
main: 5x115, 5x135, 3x155, 5x135, 5x115
}

B. I subbed BackSquat in place of Cleans due to shoulder
5x115, 5x135, 5x155, 5x135, 5x115

C. 12 min AMRAP
{
3 wall walk
6 BackSquat 135# (Rx was front squat)
36 DU
}
5 rounds + 3 wall walks

2025-04-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
5 shoulder swimmer
10 good mornings (w band)
10 oh press (w band)
10 walking lunge
}

MAIN

A. 4 rounds, not for time
{
1 wall walk
6 box stepup - increasing weight: 2x20, 2x25, 2x30, 2x35
30s jump rope
20s hollow hold
}

B. 10 rounds for time
{
1 Wall walk
6 box step up 2x40", 20" (Rx was 24")
30 DU
}
10 rounds: 15:40

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

2025-03-12 WoD

WARM
400m run
2x
{
90-90's
2 spiderman
2 inchworm
10 goodmornings 45#
}

1 min Airdyne

Tabata jumprope (did 4 rounds SU's, 4 rounds DU's)

Deadlift warmup: 5x95, 5x135, 2x165

MAIN

A. 20 min EMOM
{
Min 1: 2 Wallwalks
Min 2: Deadlifts *
Min 3: DU's **
Min 4: Rest
}
Deadlifts: 10x165, 8x185, 6x205, 4x225, 2x245
DU's: 20, 40, 60, ~70, 100 (but rolled past the 1min mark)

2025-03-08 WoD

WARM
2 rounds
{
1 min row
10 banded good mornings
10 banded OH press
2 inchworm
4 spiderman
10 box stepups 20"
}

clean drills (45, 95, 115)

MAIN

A. 20 min AMRAP. draw cards for each movement.
{
Diamond:
{
10 powerclean 115#
10 burpee bar jump
}
Heart:
{
20 goblet stepup 20" 35#
}
Club: 
{
15 DBSnatch 35#
2 wall walks
}
Spade:
{
15 cal row
15 medball situp
}
}
I drew:
1 spade: 15 cal row, 15 medball situps
2 clubs: 30 DBsnatch, 2 wall walk
4 hearts: 80 goblet stepup
3 diamons: 30 powerclean, 30 burpeees

plus a 400m run at 5,10,15,20 min

2024-10-21 WoD

WARM

400m run
2 rounds
{
10 box stepups (w crossover)
30s hang
2 inchworm
1 min row
}

MAIN

A. 5 rounds, one on each 3min mark
{
12 DBStepUp 2x25# (Rx was 50#)
12 Filly Press (6/side; 26#KB, 26#DB)
1 perfect wallwalk
}

B. 3 rounds, each for time
{
20 cal row (Rx was 24)
12 DBStepUp 2x25#
4 Strict HSPU (Rx was 3 wallwalk or 7 HSPU)
}
2:30-3:00 per round - didn't write times down

2024-07-13 WoD

WARM
std warmup

MAIN

A. For time, 25 min cap
{
5 block run
5 BBLunge 95#
5 BurpeeBarJump
1 wall walk
4 block run
10 BBLunge 95#
10 BurpeeBarJump
2 wall walk
3 block run
15 BBLunge 95#
15 BurpeeBarJump
3 wall walk
2 block run
20 BBLunge 95#
20 BurpeeBarJump
4 wall walk
<-- this is as far as I got
1 block run
25 BBLunge 95#
25 BurpeeBarJump
5 wall walk
}

2024-06-20 WoD

WARM
400m run
std warmup
several of each of the movements below

MAIN

A. 24min, 4+ rounds for quality (AMRAP, but not flat-out)
{
- 5 benchpress 65# (went light because of shoulder recovery)

- 16 gorilla row 30#, followed by 15 banded curls

- down-n-back KB OHCarry (one arm front rack, one arm OH) 2x35#

- 1 wall walk (add 1 rep per round)
}
I got 7 rounds, but went 30s over (= 28 wall walks!)

2024-02-06 WoD

WARM
400m run
std warmup
2 rnds
{
10 banded good mornings
10 banded rows
20s plank
2x10s side plank (l/r)
inchworm up to pike (elevated feet)
}
walk walk practice
deadlift drills

MAIN

A. Work to a heavy DL (slightly heavier than heaviest weight in C)
8x135, 5x185, 3x225, 2x255

B. (Superset w A) 4 x 5-10s HSHold, 1 HSPU

C. For time
{
21 Deadlift 135#
15 Strict HSPU (Rx was 21 push-press 2x50#DB)
15 Deadlift 185#
12 Strict HSPU (Rx was 21 push-press 2x50#DB)
9 Deadlift 225#
9 Strict HSPU (Rx was 21 push-press 2x50#DB)
}
time: 10:10

2023-07-14 WoD

WARM
400m run
2x1min row
std warmup
Front Squat warmup 
5x45, 5x95, 5x115

MAIN

A. 5 rounds, every 2:30
{
3 Front Squat
15s rest
5 Back Squat
}
135, 135, 155, 155, 165

B. For time
{
5 wall walk
20 burpees
5 wall walk
30 Box Jump 24"
5 wall walk
40 wallball 20#
}
9:15

2023-06-01 WoD

WARM
400m run
std warmup

MAIN

A. 3 rounds EMOM
{
1: 10/side ring row (single arm)
2: 30s static ring hold
3: 10 banded fly + 10 banded bench
4: 50' walking lunge
}

B. 8min amrap
{
8 strict DB press 2x35#
12 towel row 1x35#kb
}

C. Front Squat deload week:
{
min 0: 5 reps 95# (40%)
min 2: 5 reps 115# (50%)
min 4: 5 reps 1355# (60%)
min 6: 5 reps 115# (50%)
min 8: 5 reps 95# (40%)
}

D. 8 min AMRAP
{
3 wall walks (Rx was 4)
9 box jump 24" (Rx was 30")
}
8 rounds, but went 15s over
}

2023-05-20 WoD

WARM
200m run
std warmup
3x1min Airdyne
3 rounds
{
2 wall walks
5 front squat 45# / 5 thruster 45# / 5 cleans 45#
}

MAIN

A. Partner workout, for time, 1rests/1works
{
30 wall walks (15 each 3-3-3-2-2-2)
50 cal row (15-15,10-10)
50 thruster 95# (25 each - 5-5-5-4-3-3)
50 cal row (15-15,10-10)
70 PowerClean 95# (7-7,7-7,5-5,5-5,5-5,2)
}
time: 18:45

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)

2023-03-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
left side:
6 KBClean 35#
6 KBFrontSquat 35#
6 KBPushPress 35# 
(then repeat on right)
6 hanging leg raise 
} 

B. 4 rounds, 2min each, 2 min rest between
{
2 wall walk
12 alternating DBSnatch 35# (Rx was 50#)
12 T2B
Row for cals in remaining time. Score is cals rowed
}
6/6/8/6