2026-09-07 WoD

 //labor day workout

WARM
300m row
2 block run
std warmup

MAIN

A. for time. 35 min cap
{
20 strict pullups (Rx was 50 kipping or 30 strict)
2 block run
21 thruster 75# (Rx was 95#)
500m row
21 thruster 75# (Rx was 95#)
250m row
20 strict pullups (Rx was 50 kipping or 30 strict)
}
time: 17:45

2026-08-04 WoD

WARM
400m run
std warmup

tabata core
(2 sets each: hollow hold, bicycles, tuckup, straight leg toe-touch)

front squat/thruster warmup

MAIN

A. build to a heavy 8-rep front squat
8x45, 8x95, 8x135, 5x185 (too big a jump, so just decided to do a 1rep after that
1x205, 1x230(pr, though depth was... close)

B. 2 rounds for time, 20 min cap
{
3 block run
50 abmat situps (Rx was T2B)
25 thruster 75# (Rx was 95#)
}
16:40

2026-03-15 CF Open 26.3

//was travelling friday so came in today to do this. Gave it a 90% effort, prob could have squeezed a few more reps if I'd really pushed.

WARM
200m run
500m row
clean drills
cleans & thrusters
std warmup

MAIN

A. CFOpen 26.3 (Masters 55+ weights shown). For time, 16 min cap
{
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 75#
12 BurpeeBarJump
12 Thruster 75#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 95#
12 BurpeeBarJump 
12 Thruster 95#
}
2 rounds:
{
12 BurpeeBarJump
12 PowerClean 115#
12 BurpeeBarJump
12 Thruster 115#
}
}
Got first 2 rounds done at 75, 3rd round done at 95, then 12 burpees, 12 cleans, 2 burpees
48+48+48+12+12+2 = 170 reps

2026-02-20 WoD

//worked in the deadlifts I missed yesterday, then scaled the main part of the workout
WARM
400m run
2 spiderman
2 inchworm
5 OHPress 45#
5 FrontSquat 45#
5 Good mornings 45#
3 pullups
3 ring dips

MAIN

A. (makeup for thurs) 5x3 Deadlifts at 70%. Rounds on 1.5min mark
warm: 5x95, 5x135, 4x185,
main: 5x3x205 (actually 68% of my 300# stretch goal, and  72% of my goal of 285)

B. (superset w A) 5x3 OHPress at 65%
warm: 5x65#
main: 5x3x75# (65% of 115#)

C. For time, 15 min cap
{
15 GobletSquat 53#
20 pullups (Rx was 30)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
10 C2B pullups (Rx was 20)
15 Thruster 75# (Rx was 95#)
1 min rest

15 GobletSquat 53#
5 RingMU (Rx was 10 BarMU)
15 Thruster 75# (Rx was 95#)
1 min rest
}
time: 12:40 (1st round: 2:50, 2nd round 3:05, 3rd round 4:45)

2026-01-23 WoD

WARM
400m run
1 min row
5 front squat 45#
5 thruster 45#
2 spiderman
2 inchworm
10 cossack squat
5 scap pullups + 5 kip swing

MAIN

A. Strength cycle continues. 5x4 BackSquat at 70%, one set every 2 min
warm: 5x95, 5x135, 4x165
main: 5x4x185 (70% of 265)

B. "Fran" - 21-15-9 of
{
Thruster 95#
Pullups
}
8:55 - Not bad considering I was trying to go easy on shoulder and not push too hard

2026-01-09 WoD

WARM
std warmup
2 min row
several of movements below

MAIN

A. CF Open 13.5 (Given how sore I was from deadlifting, I did the masters version, so can't compare scores to 2013
3 rounds for time, 4 min cap. Get to move on to another round if you finish in 4 min
{
15 Thruster 65# (Rx was 100#)
15 pullup (Rx was C2B)
}
2 full rounds +12 thruster = 72 reps

B. 12 min EMOM
{
min 1: 8 beat swings
min 2: 5 arch to knee tuck
min 3: 10 T2B
min 4: rest
}

2025-12-20 WoD

WARM
100m run
1 min airdyne
1 min ski erg
std warmup
thuster drills

MAIN

A. 10 min AMRAP. 1,2,3... of
{
Pullup (I did them all strict)
Thruster 95#
}
full set of 8's, then 9 pullups

10 min rest

B. 15 min AMRAP. Partner workout, you-go-I-go.
{
500m row, each, sequentially, buy-in
then rounds of
{
4 pushup
5 AirSquat
6 FrontRackLunge 95#
}
13 rounds even

2025-11-04 WoD

WARM
200m run
2x
{
1 min row
90-90's
10 cossack squat
10 banded pullaparts
10 shoulder rotations
3 pullup
2 spiderman
}

MAIN

A. 5x5 FrontSquat, add ~5# from last time (which was ~10days prior, and I did 165#)
warm: 10x45, 8x95, 6x135
mains: 1x5x165, 4x5x185

B. "Fran" - 21-15-9
{
Thruster 95#
Pullup
}
7:45 (better than I thought I'd do, and only 40s slower than when  I last did it almost 4 years ago)

2025-10-17 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. Build to a heavy 1-rep thruster, over ~7 sets
5x45, 5x75, 4x95, 2x115, 1x135, 1x145 (failed)

B. For time. 21-15-9
{
Thruster 95#
Bar-facing burpees
}
10:42

2025-10-11 WoD

WARM
400m run
1 min row
std warmup

MAIN

A. 10 min AMRAP
{
max effort wallballs 20#.
Every break, do one of:
{
10 burpee
10 cal row
10 ring row
}
}
70 wallballs. Did sets of 10, six breaks, 2 of each of the 'punishments'

B. 20 min AMRAP (was a partner wod, but I did it solo)
{
6 AirSquat
6 BBLunge 95# (3/side)
6 thruster 95#
* 0, 10, 20 min mark, 2 block run
}
10 rounds even

2025-10-03 WoD

WARM
std warmup
20kbs 35#
10 goblet squat 35#
5 T2B

MAIN

A. 3 rounds, not for time
{
1 min row
3-5 thruster (45#, 75#, 95#)
3 T2B
1 min airdyne
}

B. For time, segment any way you like
{
50 cal row
50 thruster 95#
50 T2B
50 cal airdyne
}
time: 18:03
I did 3x(5+5) thrusters/T2B, then did 30 cal bike; then same but 30 cal row
then 2x(5+5), 20 cal bike, then same and 20 cal row

2025-08-29 WoD

WARM
200m run
2x200m row
std warmup
thruster drills

MAIN

A. Tabata HollowHold

B. For time
{
27 Thruster 95# (Rx+, Rx was 75#)
27 T2B (Rx+, Rx was K2E)
3 block run
18 Thrusters
18 T2B
2 block run
9 Thrusters
9 T2B
1 block run
}
time: 16:15

2025-07-28 WoD

WARM
2 rounds
{
1 block run
5 medball bootstraps
2 spiderman
5 OHPress 45#
10 As,Y's w band
}

Pullup drills, thruster drills

MAIN

A. 5x7 Front Squat, ascending weight
7x75, 7x95, 7x115, 7x135, 7x155

B. (Superset w A) DBCurl
8x20, 7x25, 6x30, 5x35

C. "Run, Fran, Run" 
{
3 block run
21 Thruster 95#
21 pullup
2 block run
15 Thruster 95#
15 pullup
1 block run
9 Thruster 95#
9 pullup
}
time: 13:30

2025-07-14 WoD

WARM
400m run
2x
{
1 min row
90-90's
2 spidermans
10 A-T-Y's
}

Clean drills

MAIN

A. 4 rounds, not for time
{
2 HangSquatClean, into
2 FrontSquat
3 pullup with 2s pause at the top
}
95, 115, 135, 155#

B. "Jackie" - for time
{
1000m row
50 Thruster 45#
30 pullup
}
8:36 (1s PR!)
}

2025-07-11 WoD

WARM
400m run 
2 rounds
{
1 min row
5 KB goblet squat 35#
10 cossack squat
3 ring dip
3 scap pullup
2 spiderman
}

thruster drills

MAIN

A. 4 rounds, not for time
{
3-5 thrusters, increasing weight
3 ring dip
3 pullup
1min row
}
thruster: 5x75, 4x95, 3x115, 1x135

B. "Topsy". 24min AMRAP
{
2 RingMU (Rx was 3 dips, 3 pullups; Rx+ 3 RMU; so I did somewhere between
8 Thruster 95# (Rx was 115)
17 cal row
}
6+6(2RMU, 4 thruster)

2025-06-07 WoD

WARM
3 Block run
std warmup
clean drills
2 Block run

3x
{
2 squat cleans
1 squat clean thruster
1 thruster
}
45#, 75#, 95#

MAIN

A. 15 rounds, EMOM style
{
3 burpees
3 SquatCleans 95#
2 thruster 95# (Rx was 3, but I shaved off a rep and kept weight same)
}
At min 8, 5 block run, then resume at top of next minute.
I did 8 rounds, then did the run in 4:00 even, so resumed at min 12, did 7 rounds, finished at 18:30

2025-03-09 CF Open 25.2 re-do

//buddy beat my Friday score by 2 reps... so had to re-do.

WARM

500m row
30 SU
several of each movement in WOD

MAIN

A. CF Open 25.3. For time, 12 min cap

{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 11 of these by the timecap (8 more than Friday
}
total reps 212; tie break: 6:46

2025-03-07 CF Open 25.2

WARM
400m run
2 rounds
{
1 min row
4 spidermans
10 spiderman
10 gorilla row 35#
10 KBS 35#
10 goblet squat 35#
}

2 rounds
{
20s SU
5 thruster 45#
3 strict pullups
}

MAIN

//repeat of 22.3, but this time I'm doing 55+ option, so can't really compare to my score from '22.

A. CF Open 25.3. For time, 12 min cap
{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 3 of these by the timecap
}
total reps 204; tie break: 7:35

B. 30-20-10
{
abmat situps
banded bicep curl
}

2025-03-05 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy version of this complex
{
1 strict press
1 front squat
1 thruster
}
75, 95, 115 (pushpress), 135 (pushpress, failed thruster)

B. (Superset w A). 3 strict pullups (that was Rx, I did weighted)
{
3x25#, 3x30#, 3x35#, 3x40#
}

C. 3 Rounds for time
{
8 Thrusters (Rx was 10) 95#
10 pullup
}
time: 5:09

Immediately into

D. 3 rounds for time
{
5 Thrusters (Rx was 10) 115#
10 C2B pullup
}
time: 6:43

2025-02-11 WoD

WARM
400m run
2x
{
2 spidermans
2 thruster empty bar
10 banded A's, Y's
}
clean drills

MAIN

A. 4-5 rounds of this complex
{
2 HangSquatClean
1 SquatClean
1 FrontSquat
}
75, 95, 115, 135, 135

B. (Superset w A). Strict Weighted Pullups
5x25, 4x30, 3x35, 3x40, 2x50

C. 9 min AMRAP. 3, 6, 9, 12.... of
{
Thruster 95#
Pullups
}
Finished 3,6,9,12. Then got 5 thrusters