//short one as the movement was angering shoulder a bit.
A. 2 mile run; ~15min
B. PT Exercises
KP's Crossfit Blog
Sunday, June 14, 2026
2026-06-14 Sunday Run
Saturday, June 13, 2026
2026-06-13 WoD
WARM
5 min Airdyne
2 rounds
{
2 block run
2 spiderman
10 air squat
}
2 rounds
{
5 OneArmKBS 35#
5 DBFrontSquat 30#
6 lunges
5 situps
}
MAIN
A. (was a partner wod, but I modded and did it solo). For time:
{
50 Lunges
100 DBFrontSquat 1x35#
100 Situps
150 OneArmKBS 35#
*every 2 min, 10 AirSquats <-- 10 sets
}
20:42
(even 500 rep workout)
Friday, June 12, 2026
2026-06-12 WoD
A. 5 mile Airdyne
16:40
B. Shoulder PT exercises
C. 3 rounds
{
50 DBFrontSquat 25# (Rx was wallball)
25 ProneLegRaise (Rx was T2B)
}
9:25
Thursday, June 11, 2026
2026-06-11 WoD
//another minimal quick workout while travelling
A. 100 AirSquats (unbroken)
B. PT exercises
Tuesday, June 9, 2026
2026-06-09 WoD
A. 6mile Airdyne
20:45
B. 5 rounds, not for time
{
10 DBGluteBridge 50#
10 ProneLegRaise
}
C. PT exercises
Monday, June 8, 2026
2026-06-08 WoD
//very quick one as I had to get to an early appointment
A. 100 AirSquats
(not hard, but did them in 1 set)
B. PT Exercises
Sunday, June 7, 2026
2026-06-07 Sunday Run
//First run of any distance since surgery. Felt ok, but kept it short.
A. Run 4.25km; ~5:45 pace
B. PT Exercises