2025-06-06 WoD

WARM
400m run
1 min row
std warmup
2x5 wallball
2x3 pullup

MAIN

A. 1x20 back squat ahap>
warm: 10x45, 10x95, 10x135
main: 1x20 BackSquat 165#

B. For time, 17 min cap
{
100 wallball 20#*
150 KBS 53#*
* Every break, do 5 burpee pullups (Rx+. Rx was burpees)
}
I did Rx+, but only got 210 reps (100 wallball, 110 KBS) before the cap.
Took 9 breaks (5 during the wallballs, 4 during the 110 kbs), so 45 burpee pullups

2024-02-05 WoD

WARM
400m run
3 rounds
{
1 min spidermans
3 inchworm
1 min row
}
KB SquatClean practice
KB Clean practice
KB Front Squat practice
2x10 ring rows

MAIN

A. 4 rounds, not for time
{
4 Ring Pullup
8 KBFrontSquat 2x35, 2x35, 2x44, 2x44
}

B. 12 min AMRAP
{
12 Burpee Pullup
12 KB SquatClean 1x35#
}
4 rounds + 9 burpee pullups

2023-12-31 WoD

WARM
400m run
3 rounds
{
100m row
1 min spidermans
10 box stepups
10 ring row
10 alternating SA KB FrontSquat
}
Deadlift warmup:
5x45, 5x95, 5x135, 5x185, 3x205, 3x225

MAIN

A. "Bowen". 3 rounds for time. 30 min cap (I scaled 2 of the movements, but did 4 rounds. Also did in reverse order to what the wod calls for)
{
20 box jump 24"
14 SA DB Thruster 35# (rx was KB 53#)
10 burpee pullup
7 Deadlift 225# (Rx was 275)
3 block run
}
time: 28:30 (for 4 rounds)

2023-09-05 WoD

WARM
400m run
std warmup

MAIN

A. Strength portion/activiation 3 rounds, not for time
{
3 weighted pullups 26#
8 DB Snatch 35#
1 block run
}

B. 3 rounds for time
{
2 block run
21 DB Snatch 35# (Rx was 50#)
12 burpee pullups
}
time: 14:02

C. every 30s, for 10 rounds
{
4 weighted situps 35# (anchored feet)
}

2023-06-16 WoD

WARM
400m run
std warmup
2 rounds
{
20 banded good mornings
10 box stepup
10 scap pulls
15s bar hang
}

MAIN

A. Strength. 4-5 rounds, not for time
{
3 Deadlift, increasing weight (I worked up to a heavy single, so last few were outside the 5 rounds)
5x95, 5x135, 5x185, 4x225, 3x245, 2x275, 1x305
3 box jumps 24"
3 burpee pullup
}

B. 5 rounds for time
{
10 deadlift 185# (Rx was 225)
10 box jump 24"
2 burpee pullup
3 burpee chinup
} 
time: 12:00

2023-02-26 CFOpen 23.2

 //after a week in Vegas eating (poorly) and drinking (excessively), I figured this wouldn't go well. I was right.

WARM
500m row
Clean Drills
std warmup

MAIN

A. Work to a moderate SquatClean thruster
3x45, 3x75, 3x95, 2x115, 1x135

B. (Superset w above)
3x3 burpee pullup

C. CFOpen 23.2a. 15 min AMRAP
{
5 burpee pullups
10 shuttle runs (50')
10 burpee pullups
10 shuttle runs (50')
15 burpee pullups
10 shuttle runs (50')
20 burpee pullups
10 shuttle runs (50')
25 burpee pullups (got 23 of these)
}
score 113

Immediately into...

D. CFOpen 23.2b. In remaining 5 min, establish a 1-rep thruster
1x135, 1x155, 1x165(Failed), 1x160
score: 160#

Blech. C was a so-so score (25th percentile), D was quite poor for my age bracket (around 50th percentile)

2022-12-16 WoD

WARM
400m run
std warmup
snatch drills

MAIN

A. work to a heavy-ish complex
{
Snatch Hang High Pull
Hang Power Snatch
OH Squat
}
1x45, 2x65, 2x75, 1x85, 1x95

B. 5 min emom
{
3 Hang Power Snatch 75#
2 OHSquat 75#
}

C. for time:
{
3 block run
15 Hang Power Clean* 95#
15 Front Squat* 95#
15 burpee pullup
15 Hang Power Clean* 95#
15 Front Squat* 95#
3 block run
}
time: 11:58
* subbed these for the Rx Hang Power Snatch and OHSquat

2022-02-02 WoD

 WARM
400m run
std warmup
clean drills

MAIN

A. work to a heavy version of clean complex
{
Clean high-pull
PowerClean
Hang PowerClean
}
95#, 95, 115, 135, 145, 155, 165(failed powerclean, but did HPC)

B. (superset w above) Pullup progression
C2B Pullup, 6, 5, 4, 3, 2

C. For time: 12, 10, 8 of
{
(2 block run)
Burpee Pullup
Power Clean (95, 115, 135#)
}
time: 14:15

2022-01-21 WoD

WARM

400m run
2min Airdyne
std warmup

MAIN

A. activation, 4 rounds, not for time
{
5 ring mu transition (w feet on ground)
8 ring kip swings
30 DU
10 DB OH press 2x (20, 25, 30, 30)
}

B. 5 rounds for time
{
500m row
1 strict MU + 4 burpee pullup (Rx was one or the other, but I did a mix)
70 DU
}
time: 25:30

2021-12-06 WoD

 //vacation over. back to the box

WARM
200m run
std warmup

MAIN

A. 3x5min AMRAP, 5min rest b/t; pullup movement changes for each 5 min segment
{
16 DB Front Rack Lunge 2x30#
9 *Pullups
6 DB HangPowerClean 2x30#
}
* pullups
round 1: Burpee pullups
round 2: C2B pullups
round 3: Strict pullups

Roughly 2.5 rounds per amrap = 8 round total

2021-11-22 WoD

 //coach at VC didn't show, so I drove out to BCF and did a drop in.

WARM

1000m row
std warmup
row drills (~500m)
snatch drills

MAIN

A. 6 min Row for distance
1565m

B. 5 rounds - 1 round every 90s, then rest
{
1 Hang Power Snatch
2 OHSquat 
1 Squat Snatch
}
45,45,75,75,75#

C. 8 min EMOM
{
8 burpee pullup
10 OH Squat 75# (Rx was 12 reps at 95#)
}
3 rounds + 8 burpeepullup + 3 OHSquat

2021-11-03 WoD

 WARM
500m row
std warmup

MAIN

A. 4 rounds, not for time
{
6 ring rows off high box
20s hollow hold
20s superman hold
3 Ring MU transitions (w feet on floor)
}

B. 20 min AMRAP. Every 4 min, starting at 0:
{
5 Burpee pullup
10 wallball 20#
15 KBS 63#
Row remainder of 4 min for distance
}
score is total distance: 5 rounds, scoring: 550, 450, 410, 380, 430m = 2200m

C. 1 strictMU 
(I added at the end just to see if I could still do one!)

2013-10-19 WOD

WARM
std warmup
400m medball run

MAIN
Partner WOD. We did this one with 3 people. All numbers divided by 3 unless stated
{
150 wallball 20#
75 partner over-unders
150 KBS 53#
800m run w 20# med ball - all 3 run 800, each with their own ball
75 burpee pull up
150 lunges
400m run w 20# ball overhead - all 3 run 400 but share ball
150 V-ups
150 ground to overhead w 25# plate
(there was also a 200m partner carry, but I ran out of time.
}
time: 42:00, before I had to leave

2013-05-27 WOD

Memorial day partner workout:

With partner, for time. one partner rests while other works, except runs are done together
{
1k row (I did 500m)
50 thrusters 45# (I did 25)
30 pullups (I did 18)
30 OH squats (I did 15)
30 burpee pullups (I did 17)
800m run
30 t2b (I did 17)
30 hspu (I did 3 HSPU, 12 HRPU)
30 DB snatch (I did 15)
100 DB lunge (I did 50)
30 DB cleans (I did 15)
100 wallball 20# (I did 50)
400m run
}
Time: 45:55

2012-07-22 WOD

Sunday WOD. Choice of two evil workouts. "Lumberjack 20" and CF Games Chipper workout. I chose the latter, and had to scale it as well:

CF Games Chipper:

For time:
{
- 10 OH Squats 155/105 (I did 65# - definitely a weakness for me)
- 10 Box Jump Overs 24/20 (I did 24")
- 10 Thrusters 135/95 (I did 115#)
- 10 Power Cleans 205/125 (I did 115#)
- 10 T2B
- 10 burpee-muscle-ups (I did burpee-pullups)
- 10 T2B
- 10 Power Cleans 205/125 (I did 115#)
- 10 Thrusters 135/95 (I did 115#)
- 10 Box Jump Overs 24/20 (I did 24")
- 10 OH Squats 155/105 (I did 65# - definitely a weakness for me)
} total time: 18:10

Tough enough but the Lumberjack looked even harder. Next time I'll try that one.

2012-04-25 WOD

Benchmark day. Thought it was a choice of the two below. Turns out it was BOTH. Ouch.

WARM
2 sets
{
2 wall walks
10 jumping squats
}

MAIN
"Annie"
5 sets for time, reps are 50-40-30-20-10
{
DUs
Situps
} time: 10:10 (Rx)

"Rankel"
20 min AMRAP
{
6 reps 225# deadlift (I scaled to 205#)
7 burpee pullups
10 KBS 70/35 (I scaled to 44#)
200m run
} total rounds/reps: 5+6