2025-02-28 CF Open 25.1

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5/side DBPress 20#/25#
2 inchworm
10 walking lunge
}

3x
{
3/side DBHangClean+PushJerk
2 burpee bar jump
}

MAIN

A. CF Open 25.1. 15 min AMRAP. Rep scheme below, adding 3 burpees, 3 HCJ, each round
{
3 (6, 9, 12...) Burpee over DB
3 DB HangClean + Pushpress (get it overhead) 35# (Rx for the 55+ group)
2x15' walking lunge
}
3, 6, 9, 12, 15, 18, 21's (7 rounds) + 8 burpees
= 190 reps

2025-02-27 WoD

WARM
400m run
std warmup

MAIN

A. For time, 24min cap (no one was finishing this in 25min)
{
0.3 mile Airdyne (Rx was 1 block run)
5 length sled push (sled + 45)
25 wallball 20"

0.6 mile Airdyne (Rx was 2 block run)
4 length sled push (sled + 45 + 25) (rx was 2 x 45's)
25 wallball 20"

0.9 mile Airdyne (Rx was 3 block run
3 length sled push (sled + 45 + 25) (rx was 3 x 45's)
//This was where I hit time cap

25 wallball 20"

1.2 mile Airdyne (Rx was 4 block run)
2 length sled push  (rx was 4 x 45's)
25 wallball 20"

1.5 mile Airdyne (Rx was 5 block run)
1 length sled push  (rx was 5 x 45's)
25 wallball 20"
}

2025-02-26 WoD

WARM

400m run
std warmup
benchpress 10x45, 10x95, 5x115, 2x135

MAIN

A. 30 min AMRAP (focus on quality)
{
10 benchpress moderate heavy (135# first round, 115# subsequent rounds)
10/leg KB RDL 35#
1 block KB FrontRackCarry 35# (all rounds unbroken, alternating arms with each round)
}
6 rounds total

2025-02-25 WoD

WARM
400m run
2x
{
5 FrontSquat 45#
90-90's
20s bar hang, alternating grip
4 spidermans
}

MAIN

A. Work to a 1RM squat clean
{
5x75, 4x95, 3x115, 3x135, 2x155, 2x165 (both failed), 1x160 (failed)
}
1RM = 155

B. 15Min AMRAP
{
1 SquatClean 135 (80% of 1RM in A)
2 RingMU (Rx was 3 strict pullups; Rx+ was BarMU)
7 RingDip (Rx was 7 pushup; Rx+ was RingDip)
12 AirSquat
}
7 rounds + 1 SquatClean (14 MU, 49 ring dip, 8 SquatClean, 84 air squat)

2025-02-24 WoD

WARM
400m run
std warmup

MAIN

A. 5 rounds, not for time
{
5 Pushpress (from rack)
5/arm DBPowerClean
}
PushPress: 75, 95, 115, 135, 145 (1 rep only on last set)
DBPowerClean: 30, 40, 50, 60, 60

B. 4 rounds, each for time
{
400m row
10 DBPushPress 40# (Left)
10 Burpee over DB
10 DBPushPress 40# (Right)
~1:30-2:00 rest b/t
}
Times: 2:46, 2:47, 3:20*, 2:54
* I think this was actually 2:50 and I did my math wrong?

2025-02-23 WoD

WARM
500m row
clean drills

MAIN

A. Work to a moderate heavy CJ (PowerClean + PushJerk)
{
5x75, 3x95, 3x115, 3x135, 2x155, 2x165 (failed both), 1x155
}

B. (Superset w A). MU work.
{
3 strict pullup
3 strict C2B pullup
3 ring pullup
1 strict MU
1 strict MU
1 strict MU (failed)
}

2025-02-22 WoD

WARM
400m run
3x200m row
std warmup
DBSnatch warmup|
DBLunge warmup

MAIN

A. 25 min AMRAP (was partner workout but i did it solo)
{
500m row
20 Alternating DBSnatch 35# (Rx was 50#)
30 OHDBLunge 35# (15 one arm, then switch)
}
4 rounds + 500m row