2025-04-28 WoD

WARM
400m run
std warmup
deadlift drills

MAIN

A. 5x3 Deadlift at ~70%, each set on 2min mark
warm: 8x95, 6x135, 3x185, 3x225, 2x255
main: 2x3x255, 3x3x275 (70% of 365, 392, respectively)

B. 14 min AMRAP
{
1 block run
15 KBS 35# (subbed for PushPress)
15 box jump 20"
}
5 rounds + 10 KBS

2026-02-18 WoD

WARM
400m run
1 min row
std warmup
snatch drills

MAIN

A. (pre-game) 4 rounds for quality
{
1 snatch pull to pockets
1 snatch high pull
2 PowerSnatch
}
65#, 75#, 85#, 95#

B. 10 min EMOM
2 PowerSnatch 95# (Rx was 3 reps, a bit lighter, but I wanted to do 95#)

C. 7 rounds, each for time, 1 min rest b/t sets
{
7 BoxJump 20" (Rx was 24)
14 KBS 53#
50 SU (Rx was 28 DU)
}
times: 1:08, 1:09, 1:05, 1:04, 1:06, 1:09, 1:09

2026-01-14 WoD

WARM
2x
{
1min Airdyne
5 PowerClean 45#
5 PushJerk 45#
3 CJ 45#
10 KBS 26#
}

MAIN

A. Work to a moderate PowerClean+PushJerk
3x95, 3x115, 3x135 (didn't want to go heavier as tricep still recovering)

B. 8 min EMOM
{
3 PowerClean 135#
1 PushJerk 135#
}

C. 12 min AMRAP
{
15 KBS 35# (Rx was 53#)
15 situps
15 BoxJump 24"
}
6 rounds + 10 reps

2025-11-22 WoD

WARM
3x250m row
std warmup

MAIN

A. 3 rounds, not for time
{
DBBenchpress: 12x35#, 10x40#, 8x50#
3 box jump 30"
}

B. Partner WoD, 18min AMRAP. 2-4-6-8-10-12, then repeat
{
KBBurpee (kind of a half burpee)
KB Deadlift 53#
KBS 53#
KB GobletLunge 53#
after 12, 2 block run with partner, then back to 2-4-....
}
2 full rounds + round of 2 + 4 burpee + 4 deadlift

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

2025-09-27 WoD

WARM
500m row
std warmup
several of movements below

MAIN

A. For time, 30min cap. Was a partner workout but I did it solo, scaled some of movements down
{
8 rounds:
{
10 Goblet Squat 35# (rx was 50#)
5 pullup
}

1 block run

8 rounds:
{
10 S2O 75# (rx was 50#)
5 box jump 24"
}

15 cal row

8 rounds:
{
10 DBSnatch 35# (rx was 50#)
5 burpee
}
}
time: 26:10

2025-09-09 WoD

 WARM
1 min airdyne
std warmup
deadlift drills

MAIN

A. 5x8-10 Deadlift at 70% (just getting over a cold so scaled back a bit from there)
warm: 5x95, 5x135, 5x185
main: 8x205, 3x6 x 225

B. (Superset w A) 5x3 Box Jump

C. 7 rounds for time
{
1 strict chinup (adding 1 rep per round)
7 box jump over 24"
11 DBSnatch 35# (Rx was 40#) 
}
time: 10:45 (scaled)

2025-09-01 WoD

 //Labor day - Hero WoD

WARM
2 block run
Tabata of various movements
Several of each of the movements in the WoD

MAIN

A. "Whitten" - Hero WoD - 5 rounds for time
{
22 KBS (was supposed to be AKBS, I did RKBS) 53#
22 BoxJump 24"
2 block run
22 burpees
22 WallBall 20#
}
time: 42:30

2025-07-02 WoD

WARM
200m run
2x
{
2 spiderman
10 banded row
8 box stepup 20"
bar hang
2 strict pullup
}

MAIN

A. 4 rounds, not for time
{
6 pendlay row 75/95/115/135
4 box jump
3 strict C2B pullup
}

B. AMRAP 11
{
4 C2B Pullup
6 box jump 24"
12 DBSnatch 35# (Rx was 50#)
}
6 rounds + 16 reps

2025-05-21 WoD

WARM
400m run
2x
{
1 block run
2 inchworm
10 lunges
5 scap pullups
3 pullups
}

MAIN

A. For time
{
1 mile run
50 Pullup
50 box jump 24"
1 mile run
}
(did 10 sets of 5-5)
time: 21:35 (6:30 first mile run, and just under 7 for second mile run)

B. 4 rounds, not for time
{
45# barbell curl 11/10/9/8
10 shoulder taps
}

2025-05-17 WoD

WARM
400m run
2 min row
std warmup

MAIN

A. 5 rounds, not for time
{
3 Powerclean (75, 95, 115, 135, 155#)
3 wallball
}

B. 10 min AMRAP
{
Wallball 20#
}
every break: 1 block run, 20 DU, or 10 cal Airdyne
score: 20+run+20+DU+18+Airdyne+18+run+20+5 cal Airdyne = 96

5 min rest

C. 18 min AMRAP
{
5 pushup
5 boxjump 24"
5 PowerClean 135#
}
min 0, 8, 16: 2 block run, 10 cal Airdyne, 150m row
score: 9 rounds even

2025-05-03 WoD

WARM
2 rounds
{
1 min row
4 spiderman
5 medball bootstrap
10 (alt) box stepup
10 powerclean 45#
10 pushpress 45#
}

MAIN

A. "FGB with a friend" variation of fight gone bad. I did it solo. 24 min AMRAP
{
1:30 ME Wallball 20#
:30 rest
1:30 ME PowerClean 75#
:30 rest
1:30 ME box jumps 20"
:30 rest
1:30 ME PushPress 75#
:30 rest
}
Round 1: 30, 23, 23, 30 = 106
Round 2: 29, 20, 23, 28 = 100
Round 3: 28, 26, 22, 29 = 105
total = 311

2025-04-15 WoD

WARM
200m run
2x
{
1 min row
10 ring row
2 inchworm
15 hops
10 banded flys
}

MAIN

A. Benchpress: 5x65%, 5x75%, ME 85%, 5x75%, ME 65%
warm: 5x95, 5x105
main: 5x115, 5x135, 4x155, 5x135, 8x115 (~% based on PR of 185#)

B. (Superset w A) weighted chinups
5x16#, 5x26#, 3x35#, 2x44#, 1x53#

C. 15 min AMRAP
{
10 box jump 24"
7 chinup
1 long block run
}
5+15 (6 full rounds, but went 16 min)

2025-04-08 WoD

WARM
400m run
std warmup

MAIN

A. Work to a 1RM Benchpress
5x45, 5x95, 5x115, 4x135, 2x155, 1x175, 1x185, 1x195 (failed)
(185 tied my PR but felt easier)

B. (Superset w A) - work to a moderate-heavy 3-rep deadlift
5x95, 5x135, 4x185, 3x225, 3x245, 3x265

C. 16 min emom:
{
min 1: 8 box jump 24"
min 2: 5 deadlift 225#
min 3: ME pushups
min 4: rest
}
pushups: 60, 57, 55, 52

2025-04-05 WoD

 WARM
2 min row
deadlift drills
banded good mornings
2x5 wallball

MAIN

A. 5x3 deadlift (moderate heavy, building)
warm: 5x45, 4x95, 3x135
main: 3x185, 3x205, 3x225, 3x245, 3x265

B. (superset w A) 5x
{
5 wallball
20 DU
}

C. 10min ME wallball. Each break do one of the things on the list (I did one of each and a second set of DU)
{
10 cal row
1 block run
20 DU
10 burpees
}
102 wallballs (22, 20, 18, 19, 19, 4)

D. Partner Wod. 24 min amrap. You go, I go, partner rests while other is working
{
5 box jump 24"
10 air squat
5 deadlift 185#
* at 0, 8, 16 min, 3 block run
}
Finished 9 rounds, but I want ~20s over to finish the last round of deadlifts

2025-03-15 WoD

WARM
400m run
1 min row
std warmup
deadlift drills

MAIN

A. 5x3 deadlift, heavy-ish, ascending
warm: 8x95, 6x135, 3x165
main: 3x185, 3x205, 3x225, 3x245, 2x275

B. AMRAP 20min. Partner workout. You go/I go. 
{
5 box jump 24"
10 AirSquat
5 Deadlift 165 (Rx was 185)
* 3 min 5, 10, 11, 5 syncro burpees w partner
}
12 rounds + 20 reps (partner's 13th round) + 5 reps (my box jumps)

C. 80 cal row with partner. Every time you break, 20 syncro walking lunges (only broke once at 40cal)
4:39 

2025-03-01 WoD

WARM
400m run
2 min row
std warmup
deadlift warmup 5x95, 5x135, 3x185

MAIN

//Was a partner wod but did it solo

A. For time: 3,9*,15,21*,15,9*,3 of
{
Deadlift 185#
BoxJump 24"
* Run 3 blocks
}
time: 21:11

2025-02-19 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy 3 rep benchpress
10x45, 8x75, 5x95, 3x115, 3x135, 3x155, 1x175 (Failed second rep)

B. Superset w A. 
6x3 box jumps

C. 20 min EMOM
{
Min 1: 11 shuttle runs
Min 2: 10 benchpress 115# (Rx was 135#)
Min 3: 10 BoxJumpOver 24"
Min 4: Rest
}

2025-02-08 WoD

 //still have a bit of a cold, so did the partner wod solo and scaled a couple things down

WARM

2x
{
1 min row
4 spidermans
2 inchworms
10 box stepups
10 KBS 35#
10 goblet squat 35#
20 SU
}

MAIN

A. 24 min AMRAP. Was a partner workout but I did it solo and just rested ~1/3 of time.
{
10 box jump 24"
20 wallball 20#
30 KBS 35# (Rx was 53#)
40 DU
R1: 20 cal row
R2: 20 cal bike
R3: 20 burpees
}
3 full rounds + 10 box jump + 5 wallball

2025-01-08 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 5x5 OHpress at moderate heavy weight
warm: 5x45, 5x65
main: 5x5 @ 75#

B. (Superset w A). 5 rounds
{
30s hollow hold
3 box jump 24"
}

C. 3 rounds for time
{
20 DBPushPress (left) 35# (rx was 50#)
20 DBPushPress (right) 35# (rx was 50#)
20 T2B
20 box jump over 24"
}
time: 12:40