WARM
400m run
2x
{
spidermans
clean drills
kip swings
1min row
}
MAIN
A. 4 sets, every 3 min,
{
1 HangPowerClean
1 Front Squat
1 HangSquatClean
3 pullups with pause at top
25 SU
}
95#, 115#, 135#, 155# (last HSC was a HPC)
B. For time
{
20 strict pullups (was an option vs 30 kipping)
250 SU (Rx was 150 DU)
1000m Row
}
8:56
KP's Crossfit Blog
Tuesday, September 29, 2026
2026-09-29 WoD
Labels:
FrontSquat,
HangPowerClean,
HangSquatClean,
pullup,
Row,
Run,
SU
Monday, September 28, 2026
2026-09-28 WoD
WARM
400m run
std warmup
MAIN
A. 5 round, each on 2 min mark
{
1 OHPress
2 PushPress
3 PushJerk
}
65, 75, 85, 95, 105#
B. 18min AMRAP
{
1 block run
7 PushPress 95#
10 BoxStepUp 20" (Rx was 11 box jumps 24")
}
7 Rounds + 1 run
C. (accessory)
Tabata face pulls (~15/round, 8 rounds)
Sunday, September 27, 2026
2026-09-27 WoD
WARM
500m row
std warmup
clean drills
MAIN
A. Work to a moderate PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155 (clean only, failed jerk), 1x165 (fail)
B. (superset w A)
6x3 strict pullup
C. (superset w A)
6x1 HSHold
500m row
std warmup
clean drills
MAIN
A. Work to a moderate PowerClean + PushJerk
5x75, 4x95, 3x115, 3x135, 2x155 (clean only, failed jerk), 1x165 (fail)
B. (superset w A)
6x3 strict pullup
C. (superset w A)
6x1 HSHold
Friday, September 25, 2026
2026-09-25 Travel Workout
A. Hike 12km; pretty good hill climb(s) as part of it (Oia to next town over, in Santorini)
Tuesday, September 22, 2026
Monday, September 21, 2026
2026-09-21 Travel Workout
A. Run 1 mile
B. 5 rounds
{
3 pullups
3 dips
}
C. Run 1 mile
Friday, September 18, 2026
2026-09-18 WoD
WARM
400m run
1 min row
90-90's
spidermans
5 benchpress empty bar
10 pushups
10 ring rows
20 walking lunge
MAIN
A. Benchpress. 5x5, each set on 2 min mark, tempo 31x1
95, 100, 105, 110, 115
B. "Strict Cindy". 20 min AMRAP
{
5 strict pullups <-- this is the difference from regular cindy.
10 pushups
15 AirSquat
}
14+11
Labels:
AirSquat,
Benchpress,
Cindy,
pullup,
pushup,
Row,
Run,
StrictCindy
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