2026-02-14 WoD

WARM
200m run
2x
{
1 min row
10 banded good mornings
10 banded oh press
5 HangPowerClean + PushJerk (45#)
2 spidermans
}

MAIN

A. 3 rounds, on a time. Total reps is the score. Was a partner workout that I did solo - each round 90sec work and 60sec rest
{
Movement 1: Row for cals
Movement 2: HangPowerClean + PushJerk CJ 95# (Rx+ option. Rx was KBS)
Movement 3: DB BoxStepUp 20" 35#
Movement 4: Pushups
}
Round 1: 20cal row, 15 HPC, 30 DBBoxStepUp, 40 Pushup
Round 1: 22cal row, 16 HPC, 22 DBBoxStepUp, 40 Pushup
Round 1: 23cal row, 15 HPC, 24 DBBoxStepUp, 38 Pushup

2026-02-12 Travel Workout

 //drop-in again at local CF box

WARM

1 min Airdyne
std warmup

MAIN

A. Work to 4x8 Deadlift at ~60-70% (I did more like 50%)
warm: 8x95, 8x135
main: 4x8x185

B. Work to a 4x8 OHPress at 60%
warm: 1x8x45
main: 4x8x65#

C. For time
{
100-80-60-40-20 SU
50-40-30-20-10 Abmat Situps
5-4-3-2-1 Wallwalk
}
17:25

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

2026-02-10 WoD

 //travelling rest of week, so did some variant of strength cycle for OHPress & Deadlift

WARM
400m run
1 min row
std warmup

MAIN

A. Work to 5x1@90% deadlift (my own programming at tail end of cycle)
warm: 10x95, 8x135, 6x185, 4x225, 3x255, 2x275, 2x305
main: 5x1x325 (just under 90% of 365)

B. work to 5x3@60% OHPress (deload week)
warm: 1x5x45#
main: 5x3x75#

2026-02-09 WoD

WARM
400m run
2x
{
30s row
3 squatcleans 45#
3 pushjerk 45#
3 burpees
}

MAIN

A. 10min EMOM
{
2 SquatClean 135#
1 PushJerk 135#
}
warm: 3x95, 3x115, 2x135
main: 10 rds

B. 10min EMOM
{
20 cal row
15 PowerClean 135#
3 wallwalk
}
2 rounds + 20cal row + 4 PowerClean

C. 1min couch stretch per leg

2026-02-08 WoD

 //Am going to be travelling several days this week, so have to fit our Deadlift/BackSquat/OHPress strength cycle into Sun-Mon-Tues. The workouts weren't posted yet, so guessed on the progression and did backsquat today

WARM

500m row
stretches, airsquats
clean drills

MAIN

A. Warm up BackSquat, then do (?) 4x2 @ 90%, with 2.5 min between sets
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 2x245, 3x2x255 (90% of 285)

B. Work to a moderate PowerClean + PushJerk CJ
3x95, 3x115, 3x135, 2x155, 1x165

2026-02-07 WoD

WARM
500m row
std warmup

MAIN

A. 5 min AMRAP
pushups

Score: 88

1 min rest

B. 5 min AMRAP
Lunges

Score: 134

C. Partner WOD. 20min AMRAP
{
10 cal row (each)
10 burpees (each)
10 box jump over 24" (each)
10 DBSnatch (each) 35# (Rx was 50#)
}
5 rounds even, but went to 20:40 to finish