2026-03-11 WoD

 //drop-in at Southpark Crossfit here in SF so I could get my DL cycle in

WARM
std warmup
800m run
750m row

MAIN

A. 5x2 Deadlift at 80%
warm: 10x95, 8x135, 6x185, 225x4, 255x4, 275x3
main: 305x3, 315x2, 315x1(failed second rep), 305x2

B. Pullup work
3x3 kipping pullup
1 RingMU

C. 2x5 HangingLegRaise

2026-03-10 Travel Workout

//quick one while at GDC

A. 10,9,8....3,2,1 of
{
AirSquat
Pushup
Situp
}

2026-03-08 WoD

 //Travelling rest of this week, so tried to guess ahead at what the BackSquat on OHPress cycle for this week will be, and did those. Last week was 5x4x75%, so I guessed 5x3x80%

WARM
200m run
std warmup

MAIN

A. 5x3 BackSquat at 80% (80% of 300 target is 240#)
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 5x3x245#

B. 5x3 OHPress at 80% (80% of 115 should have been 92#. I went a bit lighter as shoulder still recovering)
warm: 5x45#, 4x65#
main: 4x3x85#

2026-03-07 WoD

WARM
400m run
std warmup

MAIN

A. Partner workout. 10min amrap. you-go-I-go.
{
250m row
4 burpee bar jump (over rower)
}
I did 4 rounds, partner did 3

B. Partner workout. 20min amrap. you-go-I-go.
{
5 pushup
5 BoxJumpOver 24"
5 PowerClean 95#
2 PushJerk 95#
* every other round, 2 block partner run
}
I did 8 rounds, partner did 7. 3 Runs between the 4x2

2026--03-06 CFOpen 26.2

//Didn't register for the open this year as shoulder injury prevented me from doing 26.1. Wasn't sure I'd be able to do ANY pullups for 26.2, but turned out ok. Goal was to get to the MU's, which I did, and got 2 of them. 

WARM

400m run
2x
{
1 min row
20 walking lunge
5 shoulder swimmers
10 banded pullaparts
10 banded goodmornings
10 banded OHPress
2 spiderman
5 scap pullups
5 beat swings
}

2x
{
6 DBWalkingLunge 25#
6 DBSnatch 25#
3 pullups
}

MAIN

A. CFOpen 26.2. For time, 15 min cap
{
4x20' DBOHLunge 35# (weight for 55+)
20 DBSnatch
20 Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 C2B Pullups
4x20' DBOHLunge 35#
20 DBSnatch
20 RingMuscleUp
}
114 reps Rx (got to rings and did 2 reps). 
Tiebreak time (when finishing snatches before the MUs) 14:00

2026-03-05 WoD

WARM
400m run
std warmup

MAIN

A. 5 sets, each set on 2min mark
{
2 SquatClean
}
95, 95, 115, 115, 115#

B. (Superset w A)
5x4 OHPress 75# (~70%) (makeup for missing yesterday, squeezed between A and C).

C. (Superset w A)
5 beatswings

D. 10min AMRAP
{
80 SU (rx was 50DU)
12 AirSquat
6 DBHangPowerClean 2x35# (Rx was DBCJ)
}
6 rounds even

2026-03-03 WoD

WARM
400m run
3x
{
1 min row
8 box stepup
2 inchworm
2 spiderman
8 glute bridge
}

MAIN

A. 5x4 deadlift at 75%
warm: 10x45, 10x95, 8x135, 6x185, 4x225
main: 1x4x275, 1x4x285, 1x4x295, 2x3x300

B. For time. 15-12-9-6-3 of
{
Deadlift 185#
burpee-box-stepover 20" (Rx was burpee boxjump over)
}
9:45