2025-03-10 WoD

WARM
400m run
2x
{
1 min row
5 benchpress 45#
3 front squat 45#
3 hang power clean 45#
3 power clean 45#
2 spidermans
3 inchworms
}

PowerClean warmup
5x95, 3x115, 2x135

Benchpress warmup
5x45, 5x95, 3x115, 

MAIN

A. 5x3 PowerClean - heavy and keep close to same weight
2x3@135#
3x3@155#

B. (Superset w A). 5x3. Benchpress - heavy and keep close to same weight
2x3@135
2x3@155#
1x2@155# (failed third rep)

C. 11 min AMRAP. 3, 6, 9, 12...
{
PowerClean 135# (Rx+. Rx was 95#)
Ring Dip (Rx+. Rx was pushup)
* at minute 9 - do 20 cal Airdyne 
}
Finished 3,6,9,12. Got 5 powercleans into round of 15, then did the bike, then 5 ringdips.
So, 70 reps total.

2025-03-09 CF Open 25.2 re-do

//buddy beat my Friday score by 2 reps... so had to re-do.

WARM

500m row
30 SU
several of each movement in WOD

MAIN

A. CF Open 25.3. For time, 12 min cap

{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 11 of these by the timecap (8 more than Friday
}
total reps 212; tie break: 6:46

2025-03-08 WoD

WARM
2 rounds
{
1 min row
10 banded good mornings
10 banded OH press
2 inchworm
4 spiderman
10 box stepups 20"
}

clean drills (45, 95, 115)

MAIN

A. 20 min AMRAP. draw cards for each movement.
{
Diamond:
{
10 powerclean 115#
10 burpee bar jump
}
Heart:
{
20 goblet stepup 20" 35#
}
Club: 
{
15 DBSnatch 35#
2 wall walks
}
Spade:
{
15 cal row
15 medball situp
}
}
I drew:
1 spade: 15 cal row, 15 medball situps
2 clubs: 30 DBsnatch, 2 wall walk
4 hearts: 80 goblet stepup
3 diamons: 30 powerclean, 30 burpeees

plus a 400m run at 5,10,15,20 min

2025-03-07 CF Open 25.2

WARM
400m run
2 rounds
{
1 min row
4 spidermans
10 spiderman
10 gorilla row 35#
10 KBS 35#
10 goblet squat 35#
}

2 rounds
{
20s SU
5 thruster 45#
3 strict pullups
}

MAIN

//repeat of 22.3, but this time I'm doing 55+ option, so can't really compare to my score from '22.

A. CF Open 25.3. For time, 12 min cap
{
21 jumping pullups
42 DU
21 thruster 65#

18 pullups
36 DU
18 thruster 85#

15 C2B pullups
30 DU
15 thruster 105# <--got 3 of these by the timecap
}
total reps 204; tie break: 7:35

B. 30-20-10
{
abmat situps
banded bicep curl
}

2025-03-05 WoD

WARM
400m run
std warmup

MAIN

A. Work to a heavy version of this complex
{
1 strict press
1 front squat
1 thruster
}
75, 95, 115 (pushpress), 135 (pushpress, failed thruster)

B. (Superset w A). 3 strict pullups (that was Rx, I did weighted)
{
3x25#, 3x30#, 3x35#, 3x40#
}

C. 3 Rounds for time
{
8 Thrusters (Rx was 10) 95#
10 pullup
}
time: 5:09

Immediately into

D. 3 rounds for time
{
5 Thrusters (Rx was 10) 115#
10 C2B pullup
}
time: 6:43

2025-03-04 WoD

WARM
400m run
std warmup

MAIN

A. 15 min, rounds for quality
{
1 min row
1 HSWalk
1 HSHold (alternating arms to practice walking)
8 seated leg raise
1 min row
}

B. 5 rounds, each for cals, 2 min rest b/t
{
10 T2B
10 burpees
row for cals remaining time of 2min
}
cals: 14, 14, 14, 14, 15

2025-03-03 WoD

WARM
400m run
2 rounds
{
1 min row
2 inchworm
10 banded good mornings
20 SU
}

DU practice
deadlift drills

MAIN

A. Work to a heavy 3-rep Deadlift
10x95, 6x135, 4x165, 3x185, 3x225, 3x255, 1x275

B. (Superset w A)
3x20s DU

C. For time
{
150 DU
30 Deadlift 185#
100 DU
20 Deadlift 185#
50 DU
10 Deadlift 185#
} 
time: 11:23