2026-09-05 WoD

 //gym was closed for labor day, but the coach there let me in to do a quick workout

A. Work to a heavy CJ
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x165 (Clean only), 1x170(fail)

B. (Superset w A)
6x3 banded RingDip (last set was unassisted)

C. (Superset w A)
6x3 strict pullup (last 2 sets were C2B)

D. 500m row

2026-09-02 WoD

 //new wednesday hyrox thing. meh.

WARM
400m run
1 min row
std warmup

MAIN

A. For time:
{
600m Ski erg
40 Alternating Reverse DBLunge 2x30#
40 DBDeadlift 2x30#
Down & Back Sled Push (light-ish)

600m Ski erg
40 KBS 53#
40 DB Goblet Stepup 1x30# 20"

600m Ski erg
40 DB S2O 2x30#
40 DB Row 2x30#
30 wallball 14#

600m Ski erg
}
31:42

2026-09-01 WoD

WARM
400m run
1min row
std warmup

MAIN

A. Crossfit total - 12min each to work to ORM of BackSquat, OHPress, Deadlift

BackSquat:
5x95, 5x135, 5x185, 4x205, 3x225, 2x245, 1x265, 1x285

OHPress
5x45, 5x65, 4x75, 1x85fail

Deadlift
8x95, 6x135, 4x185, 3x225, 2x255, 1x285, 1x305, 1x325, 1x335fail

B. 1000m row
4:15 

2026-08-31 WoD

WARM
400m run
1 min row
2x
{
5 scorpion
2 inchworm
5 scap pull
3 pullups
5 OHPress 45#
5 pushpress 45#
}

MAIN

A. End of month benchpress test. Max reps in 2min, at 95# (same as I did at start of month)
score: 28 reps (vs 20 at start of month!)

B. 7 rounds for time:
1000m row buy-in
7x
{
10 pullups (Rx was 15)
7/side DBPushPress 30# (Rx was 50#)
}
time: 16:14

2026-08-30 Sunday bike/hike

A. Bike 13.5km. (~17km/hr pace)

(later)

B. 4km hike (with decent climb)

2026-08-29 WoD

WARM

3 min row
std warmup
deadlift drills
several of movements below.

MAIN

A. 17 min EMOM. Solo. 1 min on, 1 min rest through 3 rounds of
{
min 1: Airdyne for calls
min 2: rest
min 3: Wallball 14# for reps
min 4: rest
min 5: Row for cals
min 6: rest
}
airdyne: 17, 14, 13 cals
wallball: 23, 24, 24
row: 13, 16, 17 cals

B. 17 min amrap with partner. You-go-I-go. 2-4-6-8-10, then back to 2-4...
{
Deadlift 185#
burpees
}
2 full rounds (30 reps each, of each, per round), plus did 2-2-4-4. 64 reps each, total

2026-08-28 WoD

WARM
600m run
2x
{
5 ring row
2 spiderman
5 OHPress 45#
5 PushPress 45@
20 SU
10 lunges
}

MAIN

A. 4 rounds, each on the 2min mark
{
6 PushPress
20 SU
}
75, 95, 115, 135(4 reps only)

B. 10 rounds for time
{
1 block run
50 SU (Rx was 48 DU or 60 SU)
6 PushPress 95# (Rx was 8x115#)
}
time: 24:45