2026-02-11 Travel Workout

 //drop-in hyrox class at The Strip Crossfit in LV.

WARM
400m run
std warmup

MAIN

A. For time, 40min cap
{
1000m run
90 Lunges 45#plate
800m run
70 Thruster 25#plate (Rx was 45#, which I did for first 10 before scaling
600m run
50 burpees to plate
400m run
}
time: 28:14

2026-01-31 WoD

WARM
3x1min SkiErg
std warmup
Several of movements below with lighter dumbells

MAIN

A. 20 min AMRAP. With partner. All elements syncro except row
{
10 burpees
20 Gorilla Row 2x25# DB
10 DBThruster 2x25# DB
250m row Partner 1, Partner 2 rest
250m row Partner 2, Partner 1 rest
}
5 rounds + 2 burpees

B. 3 rounds, not for time
{
15 banded pullaparts
10 superman/elbowraise
30s fly stretch on rack
}

2025-10-25 WoD

WARM
500m row
500m ski erg
std warmup
several of movements below
1 min ski erg

MAIN

A. 30min AMRAP. Partner workout.
{
3 rounds
{
30 DBSnatch (3x5 each) 35# (Rx was 40#)
30 T2B (3x5 each)
}
1 min rest

3 rounds
{
30 DBThruster (3x5 each) 2x35# (Rx was 2x40#)
300 DU (5x30 each)
}

3 rounds (only got into first round before time cap
{
30 DBFrontSquat (3x5 each) 2x35# (Rx was 2x40#)
30 burpees (1 did 2x5 then we hit time cap
}
}

2025-09-20 WoD

WARM
3x300m row
std warmup
DBSnatch drills
DBThruster drills

MAIN

A. Partner workout. 3 rounds for time, 30 min cap
{
Row 1500m, alternating every 250m
22 DBSnatch (syncro) 35# (Rx was 50#)
15 DBThruster (syncro) 2x35# (Rx was 2x50#)
12 burpees
}
time: Finished with 1 min to go, but scaled back the burpees in final 2 rounds (So, timecap-1min, with ~20 reps short)

2025-08-16 WoD

WARM
Std warmup
3x300m row

MAIN

A. 5 rounds, not for time:
{
5 strict OHPress (65# first 2 sets, then 75#)
5 strict L-Sit chinups
}

B. 17 min AMRAP. Partner workout. syncro for all but the rowing
{
4 partner sychro burpees
4 DB Clean (left) 35# (Rx was 50#)
4 DB Thruster (left) 35# (Rx was 50#)
4 DB OhLunge (left arm) 35# (Rx was 50#)
4 partner sychro burpees
4 DB Clean (right) 35# (Rx was 50#)
4 DB Thruster (right) 35# (Rx was 50#)
4 DB OhLunge (right arm) 35# (Rx was 50#)
250m row (each. 1 partner rests while other rows)
}
4 full rounds, 5th round all but the rowing (so 4+32)

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

2024-01-20 WoD

WARM
400m run
2x
{
1 min row
2 spidermans
10 band pullaparts
10 banded OHPress
10 cossack squats
20 DU
}

MAIN

A. 4 rounds, not for time
{
4 DBThruster, increasing weight per round
30s DU practice
}
25, 30, 35, 40# (x2)

B. For time
{
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
100 DU
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
500m row
}
3 rounds:
{
7 DBThruster 2x35# (Rx was 50#)
0.7mile Airdyne
}
}
time: 25:25

2025-01-01 WoD

Another year, here we go.

WARM
1 min row
std warmup
several of each of the movements below, 20# DB for warmup

MAIN

A. Chipper. For time, finish all reps of each movement before moving on
{
25 DB Thruster 2x30# (Rx was 40# for all DB movements)
25 DBPushPress 2x35#
25 Goblet Squat 35#
25 Pullup
25 Box Jump 24" (Rx was 30")
25 Pushup
25 Situp
25 T2B
25 DBSnatch 35#
25 Burpees
25 DB Goblet Lunge 35#
25 DU
365m Row
}
Time: 28:49

2024-10-01 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
5-7 Strict press, building: 7x65, 6x75, 5x85, 2x95(failed other reps)
6/leg bulgarian split squat 2x35# KB
4-7 strict pullups (weighted): 7xBW, 6x20#, 5x25#, 4x30#
}

B. 14 min AMRAP
{
12 pullups
10 DBThruster 2x30#
8 bar-facing burpees
}
5 rounds + 12 pullup

2024-07-09 WoD

WARM
400m run
2 rounds
{
30s SU
5/side cossack squat w 15# plate
seated OHPlate raise 15#
bulgarian split squat - bodyweight - 3s negative
}

MAIN

A. 4 rounds, not for time
{
6 DB strict OHPress w 3s pause at top 2x30#
6/side bulgarian split squat 30#
30-40 DU
}

B. 5 rounds for time
{
15 DB thruster 2x25# (Rx was 50#)
50 DU
}
time: 9:56

2024-06-22 WoD

WARM
200m row
2 block run
std warmup

MAIN

All 3 amraps below were partner workout, you-go-I-go.

A. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB lunge 2x30# (10 each)
10 goblet squat 30# (5 each)
}
reps: 6+22

2 min rest

B. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 DB pushpress 2x30# (10 each)
10 DB thruster 2x30# (5 each)
}
reps: 6 rounds even

2 min rest

C. 10 min AMRAP. Run 1 block at 0 and 5 min
{
20 burpees (10 each)
10 DB snatch 30# (5 each)
}
reps: 5+22

2024-06-15 WoD

WARM
400m run
2 rounds
{
1 block run
10 banded good mornings
10 banded OHPress
inchworms
5 powerclean 45#
5 wallball
}

MAIN

A. Partner workout. 25 min AMRAP
{
1 block medball run (partner rests, then swap)
60 partner burpees  (= burpee bar jump), 30 each
1 block medball run (partner rests, then swap)
50 PowerClean 95# (25 each)
1 block medball run (partner rests, then swap)
70 DBThruster 2x25# (sub for wallball)
}
1 round + 64 reps (2nd round of burpees, 1 block each medball run)

2024-04-20 WoD

WARM
std warmup
1 min row

MAIN

A. 5 rounds, each for reps. 2min rounds w 2min rest b/t
{
10 DB Thruster 2x25# (Rx was 2x50#)
10 box jump 20" (Rx was burpees)
in remaining time, max effort abmat situps
}
situps, rounds 1-5: 25, 33, 32, 32, 36

2024-02-03 WoD

WARM
std warmup

MAIN

A. For time. 25 min cap. (was a partner wod but I split the reps in half and did it solo)
{
3 rounds
{
15 DB Snatch 35# (Rx was 50#)
15 T2B
}
time: 5:28

1 min rest

3 rounds
{
10 DB Thruster 2x35# (Rx was 2x50#)
60 DU
}
time: 13:20 (5:28+1min+6:52)

1 min rest

3 rounds
{
5 DB FrontSquat 2x35# (Rx was 2x50#)
5 burpees
}
time: 16:34 (13:20+1min+2:14) 
}

2023-10-14 WoD

WARM
500m row
3 rounds
{
200m row or 1block run
1 min spidermans
10 banded good mornings
10 jump squats
3 chinups
}

MAIN

A. 9 min AMRAP
15 cal Airdyne buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
7 rounds

2 min rest

B. 9 min AMRAP
1 block run buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 10 reps

2 min rest

C. 9 min AMRAP
15 cal Row buy-in
{
5 DB thruster 2x30# (Rx was 50#)
4 Box Jump Over 24"
3 chinup (C2B)
}
6 rounds + 8 reps

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
}

2023-07-15 WoD

// Big Pride workout. Not conducive to writing reps down, but was a full-pin workout for 2 stints of 20 min.

WARM
2 block run
std warmup

MAIN

A. 20 min AMRAP, rotate stations
{
1. T2B (~25 rnd)
2. 1 block run
3. Wallball (~25 at 20#)
4. Row (~250m)
5. KBS (~25 reps at 35#)
6. Air Squats (~25-30 reps)
}
2 rounds plus extra round of T2B

5 min rest.

B. 20 min AMRAP, rotate stations
{
1. DB thruster (~20 at 2x25#)
2. 1 block run
3. Pullups (~20)
4. GobletSquat (~20 at 35#)
5. DB Deadlift (~20 reps at 2x35#)
6. Burpees (~15-20 reps)
}
2 rounds plus extra round of thrusters and 1 block run

2023-04-18 WoD

WARM
400m run
1 min Airdyne
std warmup

MAIN

A. Every 3 min, 5 front squat, 65, 75, 85%
{
warm: 5x45, 5x95
main: 5x135, 5x165, 4x185. Added: 1x205
}

B. Every 5 min. 3 min work, 2 min rest, 4 rounds
{
12 cal row
10 DBThruster 2x35#
ME DU remainder of time (forgot my rope so screwed up a lot. 50-60/round)
}

2022-09-20 WoD

WARM
400m run
2 block run
std warmup
3 rounds
{
8 KBS 35#
8 banded good mornings
8 goblet squat 35#
}

MAIN

A. Start of back squat cycle. (using existing max of ~255)
5 Back Squat at 40% (115#)
5 Back Squat at 50% (135#)
5 Back Squat at 60% (155#)

B. 2 rounds for time:
{
500m row buy-in (one time only)
15 RH DB Thruster 25# (Rx was 50#)
15 LH DB Thruster 25# (Rx was 50#)
15 pullups
}
time: 6:30

2022-06-03 WOD

 WARM
400m run
3 block run
std warmup

MAIN

A. 4 rounds, not for time
{
5 DBThruster 2x40#
2 strict tempo pullup 3-3-3-3 tempo
}

B. 16 min AMRAP
5 block run buy-in, then
{
10 DB thruster 1x40# (left)
2RingMU (rx was 9 pullup)
10 DB thruster 1x40# (right)
2RingMU (rx was 9 pullup)
}
4 rounds, but last round was 2x1MU, vs 2x2MU