2026-09-10 WoD

WARM
400m run
std warmup

MAIN

A. Over 12 min, build to a heavy 8rep pushpress
75, 85,  95, 105, 115x8

B. 4 sets each on the 5 min mark, score is the slowest round time
{
1 block farmer carry 53# kb
10 PushPress 95#
60 SU (Rx was 40 DU)
}
3:10 (slowest), 2:57, 3:05, 3:02

2026-09-08 WoD

WARM
400m run
4 spidermans
2 inchworm
10 banded squats
10 banded glute bridge w 25# DB
5/side single leg glute bridge with 25# DB
scap pulls, kip swings
deadlift drills

MAIN

A. 5 sets, each on 2 min mark. 5 Deadlifts
{
warm: 5x45, 5x95, 5x135, 3x185
main: 5x185, 5x205, 5x225, 5x245, 5x265
}

B. 6 sets each on 2 min mark, 2min rest b/t
{
9 T2B (Rx was 20 V-ups, Rx+ was 10T2B)
4 HSPU Negatives (Rx was wallwalks, Rx+ was HSPU)
box stepups remainder of 2min (Rx was box jumps).
}
box jumps: 20, 20, 21, 22, 22, 24

2026-09-07 WoD

 //labor day workout

WARM
300m row
2 block run
std warmup

MAIN

A. for time. 35 min cap
{
20 strict pullups (Rx was 50 kipping or 30 strict)
2 block run
21 thruster 75# (Rx was 95#)
500m row
21 thruster 75# (Rx was 95#)
250m row
20 strict pullups (Rx was 50 kipping or 30 strict)
}
time: 17:45

2026-09-06 Sunday Bike

A. Bike 11.1 km; 35:55; 19.06 km/hr pace

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