4-2-25

BB strict press

5x75

3x10 95#

30min cap

21-15-9-15-21

Bar facing burpees

Hang powersnatch 95#, 50#

Box jump overs, 24"

Cal bike

1000m row buy out.

For the sets of 15, perform SA DB hang snatch instead of BB.

Time: 28:18

Row in 3:56.

Held bike cals at 60-64 rpm.

Bfb consistent.

Db snatch ub, BB as 12-9, 9, 9-6-6.

BJO unbroken.

I was the only one to finish under the cap. Beat everyone by at least 6 minutes.

3-30-25

Leg day

Depth Jumps

3x5, 24"

Front squat

15 light tempo 3 sec negative, 3 sec up 95#

5 top half, 5 bottom half, 5 full x2 95#

12 reps w 3 sec negative 135#

10 reps w 3 sec negative 165#

8 reps w 3 sec negative 185#

7 reps, rest 15 sec x5 135#

Bb hip thrusts

10 w 1 secpause at top 155#

Into

60 sec banded Sumo walk

SA DB Split squats

3 sets of 15 each leg with 3 sec negative 50#

3-28-25

Partner wod

28min cap

4 rounds

20 cal bike

11 burpee pull ups

11 clean and jerk 135#

14 cal row

400m partner run together.

Drop the bike cals 2 per round. Round 4 is max reps everything. Score is total reps above Rx'd.

Score: 25

We had 35 cals on bike, 12 bpu, 14 c&j, 14 cal row.

3-26-25

25min amrap

250m row

30 ft hs walk

10 SA devils press 50#

1 lap dball carry 150#

R: 5.75

I had 20 sec left, not enough to walk to dball, pick it up, and complete the lap.

Strict press 

6x5

95

3-23-25

Leg day

3 sets

B stance sa db RDL 

3x10 50#

Back squat

20

18

16

15

12

10

8

8

8

95, 115, 135,155,175,195, 215, 225, 235

3 rounds

10 heavy banded good mornings 

Green green blue

Into

20 walking lunges total 50s

3-21-25 PM

Macebell serratus crunches

20 each side 15#

10min emom

Russian kbs 106#

Landmine 180s

3x10 with a 15#

3-21-25

Shoulder press

6x4

95, 115, 135, 155, 135, 135

Only got 2 at 155

Every 5min for 4 rounds

5 bar Muscle ups

10 ohs 95#

5 shuttle runs 50ft

10 ohs

5 bmu

R1: 2:15

R2: 2:13

R3: 2:02

R4: 2:05

I have to do that stupid swing to initiate my first bmu.  That's costs me 3-5 seconds a set. I need to get back to jumping right into it.

All rounds unbroken.

3-19-25

6x10 bb shoulder press superset with 6x5 strict pull ups

45, 45, 75, 75, 75, 95

10min emom

10 Russian kbs w 88#

10min emom

5 SA db push press each arm 50#

3x10 sa db bent row 50#

3-17-25

Squat snatch

5x3

95

115

135

155

175

No misses,  all TnG except 175 were singles. I felt great and I'm really happy with this. The 175 were really smooth.

Every 12min for 2 rounds

3 rounds

24 wallball 20"

12 t2b

6 clean and jerks 135

R1: 6:42

R2: 7:58

Goal was unbroken wb and t2b throughout. I did it. C&j were quick singles.

The wb were a challenge just because my legs are sore from leg day yesterday.

3-16-25

Leg day

3 rounds

30 banded single leg hamstring curls, red band

Into

10 bb RDL 95# feet together

10 feet shoulder width

10 Sumo stance.

5 rounds

30 banded Sissy Squats, feet together holding 10# plate at chest level, thick green band

Into

12 tempo back squat, 3 sec down, 3 sec up

95, 115, 135, 155, 175

Front foot elevated BB reverse lunges

15 per leg 95#

12 per leg 115#

10 per leg 135#

Max per leg 135# (I did 10 per leg)

3-14-25

Open 25.3

20min cap

5 wall walks

50cal row

5 ww

25 dealift 225

5 ww

25 powercleans 135

5 ww

25 powersnatch 95

5 ww

50cal row

Time: 19:20

Rowed 1350 and 1150

Ww felt good and were consistent

The bb was harder than I thought.

Dl as 8-7-5-5

Cleans 5s

Snatches 5-3-5-4-4-4

3-12-25

15min z2 bike

58 rpm avg

152 cals

3 round superset

8 strict pull ups

10 DB bent over rows 50#

3 sets

10 landmine half kneeling SA shoulder press, 25#

20min emom

8 shuttle runs 25 ft

15 cal bike

Max barfacing burpees

Rest

Bike avg 82 rpm and finished in 35 sec each time

Burpees: 18, 19, 19, 19, 18

3-11-25

Pause front squat

6x2 with 2sec pause at the bottom

165

18min cap

2 rounds

12 powerclean 95#

12 bar facing burpees

Rest to 6 min

2 rounds 

10 front squats 95#

10 burpee box jump overs 24"

Rest to 12 min

2 rounds

8 squat cleans 95#

8 burpee box get overs 24"

Times:

1:57

2:15

2:23

I broke the 2nd set of 8 squat cleans as 2-3-3. Embarrassing.

3-9-25

Leg day

Warm up

3 sets

10 Banded box step ups 24" red band each leg

3 seated box jumps

Worked up to 3 plates stacked on 30"

Box squat

4x5 with 3 sec negative 

185

215

225

255

3 sets

10 BB hip thrusts w 3 sec negative 135

Into

20 seated banded abduction

Landmine Hack Squat

10 reps with 3 sec negative 45#

10 reps with 3 sec negative 70#

5 full reps into 10 pulsed repsx3 45#

5 full reps into 10 pulsed repsx3 45#

Bulgarian split squats death set

1 set each leg, hold 8th rep for 8 sec in each set

8 reps with 90#

Into

8 reps with 70#

Into

8 reps with 50#

Into

8 reps with 35#

3-7-25

Open 25.2 is 22.3.

12min cap

21 pull ups

42 dus

21 thrusters 95

18 c2b

36 dus

18 thrusters 115

15 bmu

30 dus

15 thrusters 135

Score: 206

PR by 1 rep. 5 thrusters at 135 unbroken. I had 8 sec left, should've hit at least one more.

21 pull ups unbroken, c2b as 8-5-5, bmu 5-5-5.

thrusters 12-9, 7-6-5, 5.

DUs broke once each set.

this was fun.

I rode bike z2 for 12min warm up

62 avg rpm

150 cals

3-5-25

15min z2 bike

58 rpm avg

157 cals

22min cap

400m run

3 rounds

10 powerclean 95#

3 wall walks

400m run

3 rounds

10 thrusters 95#

10 bar facing burpees

400m run

Time: 16:05

This was fun. Ran on air runner.

Finished the first couplet at 5:29, ub.

Kept thrusters unbroken. Just need less transition from burpee to thruster.

3-4-25

Deadlift

5x3 at 75%

315 all tng 

20min cap

15 t2b

15 s2o 135#

15 box jump 24"

15 wallball 20#

R: 5+8 

T2b 15 then 10-5 until last 8 which were 5-3.

S2o all 10-5 until last set as 6-5-4. I was happy with this.

Bj and wb ub.

3-2-25

3 rounds

12 banded landmine RDL w 3 sec negative

Into

8 dbl db walking lunge each leg 50#

Front squat

20 light 95#

5 half from bottom into 5 full x3 115#

Same again 135# 

10 heavy w 3 sec negative 155#

20 reps at 115#

I had to rack after 3 from bottom on 2nd round of that. Then finished after 30 sec.

3 rounds

15 dbl kb front rack kneeling squats 53#

20min amrap

Run 400m/bike 30 cals

12 wallball 20#

Plate push 50m 

5 squat snatch 135#

Alternate run and bike per round

R: 3 plus 18 cal bike

Had 3 failed snatch total

2-28-25

Open 25.1

15min amrap

3 lateral burpees over db

3 SA db hang clean and jerk 50#

30 ft bodyweight walking lunge (15 out and back)

Add 3 reps each round

Total: 207

30 ft lunge is worth 2 points.

I finished 24 burpees and 1 c&j.

This was fun. Just keep moving. Ub except for the 21 set of cleans, broke at 11. I stood there too long before picking that up. Probably 30 sec. Otherwise I was efficient.

2-26-25

Partner wod

40min cap

Run 1600m (at same time)

8 rounds (4 each as YGIG)

8 alt db snatch 50#

8 lateral burpees over db

Row 1200m

6

6

Ski 800m

4

4

Run 400m

Time: 36:51 (i was done at 35:43)

Partner: JB

Mile: 7:51

Row: 4:32

Ski: 3:04

400: 1:43

2-25-25

5min bike

30/30 sec

10min emom

10 Russian kbs 88#

5min bike

30/30 sec

2-23-25

Leg Day

Back squat

10x135

8x185

6x225

20x185

3 rounds

8 BB Sumo deadlift w 3 sec negative 

Into

Max rep Dbl Db RDL w 3 sec negative, 50#

Sumo were 135, 185, 185

3 rounds

BB front foot elevated back lunge return

12x95 each leg

10x115 each

Max at 135 each (did 10 each)

25min emom

15 wallball 20#

12 cal bike

50 DUs

15 kbs 53#

Rest

2-21-25

Open 21.3

12 bmu at 15min.

PR by 4 bmu

my pulling is crap right now. could only butterfly 6 c2b then had to kip the rest. all 6s.

t2b were 15-10-5.

bmu 5-3-2-2-2-1-2-1-1-1.

all front squats ub. thrusters 15, 10-5.

2-20-25

10min emom

10 kbs

70# for 5 rounds

88# for 5 rounds

10min TGU

10 at 70#

2 at 88#

1min dead hang

10min bike

30sec at 50%

30sec at 70%

2-17-25

30min cap

3 rounds

500m row

21 DB s2o 50#

21 db walking lunge 50#

50 DUs

21 t2b

Time: 21:45

Rows 1:47, 1:54, 1:57

S2o 21, 11-10, 11-10

Lunges 11-10s

Dus ub, ub, 28-22

T2b 11-10, 11-10, 11-5-5

2-16-25

Leg day

3x5 depth jump vertical 24"

Zercher squats

5x8 with 3 sec negative

75

95

115

135

155

Banded Bulgarian split squats

3x10 each leg

Blue band

3 sets

10 bb hip thrusts with 3 sec negative 

20 seated Banded abduction

3 sets

Dbl db heel elevated squats

10 with 5 sec negative and 2 sec at bottom

Into

Max 3/4 squats

25s and 10 3/4 each time.

Partner wod

100 cal row

100 burpees

100 cal ski

100 cal bike

Time: 24:45

Partner: Alexandra

2-14-25

Open 13.2

10min amrap

5 s2o 115#

10 deadlift 115#

15 box jumps 24"

Total: 226

7+16 reps

Back got tight. We jumped every rep. No step ups allowed even though they were allowed in 2013. I'd have done far more reps with step ups (did over 70 more reps in 2013 with them).

Rest 12 min

Every 5 min for 5 rounds

3 rope climbs

20 push ups

21 cal ski

R1: 2:32

R2: 2:39

R3: 2:54

R4: 3:04

R5: 3:10

Push ups died. Did 10-5-5 for first 2 rounds then 5s or less.

2-12-25

Every 2min for 8 rounds

10 cal bike

3 powersnatch

3 OHS

Increasing weight as you go.

95 for 2 rounds

115 for 2

135 for the final 4 rounds.

I planned to increase from 135 for rounds 7 and 8 but when in the wod it didn't feel like I'd be able to hit the 155 weight efficiently so I stayed at 135. Failed the 3rd snatch at 135 in the 7th round.

TnG through 6 rounds, then singles on Snatches. All bikes 22-24 sec. All rounds 50 sec thru 6 rounds, then 90.

Bike rpm was 84+ for all rounds.

10min z2 bike

49 rpm avg

72 cals

2-11-25

Front squat

8x2 with 3 sec negative

Bb

95

115

135

155

175

195

205

15min cap

15-12-9

Hang squat clean 135#

Burpee box jump overs 30"

C2b

Time: 12:25

HSC felt good. 10-5, 7-5, 5-4.

BJO went well

C2b were tough, haven't been doing any type of pull ups. Butterfly dor 8 then all kipping. 2 sets each round.

8min z2 bike

47 rpm

50 cals

2-4-25

10min bike

30/30

2-2-25

Leg day

Heels elevated front squats

15 light 5 sec negative 45#

15 reps of 1/2 up then full up 45#

3 reps normal then 4th rep 10 sec negative for 12 reps 95#

10 reps moderate with 3 sec negative 115#

10 reps heavybwith 3 sec negative 135#

10 reps of 3/4 squats at 135

Into 10 at 115

Into 10 at 95

Banded BB RDL

Red band

12x95

10x125

10x145

8x165

3 rounds

15 DB glute bridges with 3 sec negative 70#

Into

20 banded pull thrus, green band

1-31-25

Open 20.3

9min cap

21-15-9

Deadlift 225

Hspu

Into

21-15-9

Deadlift

50 ft hs walk

At 9min cap: 6 ft into 1st hs walks.

Score: 112

Scaled DL cuz I haven't deadlifted in about a month.

185 for 1st piece. Did 12-9, 10-walks.

hspu were 11-10, 8-4-3, 4-3-2.

225 for second. Did 6-5-5-5.

At 15min cap had completed 6 ft of last hs walk.

7min z2 bike

59 rpm

75 cals.

1-29-25

5 rounds for time

22min cap

30 cal bike

10 powersnatch 135#

Time: 21:52

1 failed snatch on the 47th rep.

I am happy with this considering ive worked out once in the past 11 days.

Snatch weight felt better than I thought. Technique was smooth thru 40.

Didn't feel as strong as I'd like on the bike.

1-24-25

5min bike

30 at 50%

30 at 75%

300 kbs 35# as:

10 Russian

10 SA R

10 SA L

Rest 1min

TGU

4 with 35#

4 with 55#

4 with 70#

4 with 88#

Pumped with that. No fails.

5min bike

30/30

1-19-25

Leg day

Warm up

3 rounds

10 banded single leg box step ups, black

20 jumping squats

Back squat

15 light 115#

5 build 135

5 build 165

5 build 185

8-12 heavy 205

GHD hip thrusts

3x8

Single leg banded dbl db reverse lunge

3x15 with 35s

Black

Green

Green

Plate elevated banded bb RDL

5x10 at 75#

Black band

1-17-25

F3 workout

1min max push ups

44 ub

1min max sit ups

34 ub

Partner wod

100 kb goblet squats 35#

200 kb Russian twist

200 kb sit ups

Partner: Eric

Crossfit

Wod

Open 19.3

10min cap

200 ft single db overhead walking lunge 50#

50 single db box step ups, 24"

50 strict hspu

200 ft hs walks

Timecap: finished 12 hspu as 3, 2, 2, 1,1,1,1,1.

Lunges no problem. Bjo 25 ub each hand.

At timecard stopped hspu and went to hs walks. Awful today. Did 200 ft then 38 push ups. Finished at 21:17.

1-15-25

Back rack reverse lunges

5x10

Bb

95

115

135

135

10min emom in same minute

5 bar facing burpees

5 clean and jerk 135#

I did 8 sets within time.

9th set i completed 1 clean and jerk at cap. Just kept going and finished 10th round at 10:59.

1-12-25

Leg day

3 sets

12 banded landmine rdl w 3 sec negative, green band

Into

16 walking lunges

Front squat

20 light mummy 55#

5 bottom half into 5 full x3 75#

Same 95#

10 heavtbw 3 sec negative 115#

20 drop 20% last weight 95#

3 sets

15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative,  green band w 35# kbs

Wod

10 cal ski

15 burpees

10 cal ski 

Rest 1 min

20 cal bike

15 burpees

20cal bike

Rest 1min

30 cal.ski

15 burpees

30cal ski

Time: 12:45

1-10-25

40min cap

10 rounds

3 wallwalks

30 DUs

400m row

3 squat snatch 75#

Time: 36:09

Rowed 1:50-1:57.

DUs broke 1x on 2 sets.

Snatch all ub. Rx was 135 but working my way back from back tweak.

1-8-25

Accumulate 4min sandbag standing hold

100#

4min ub

Every 3min for 3 rounds

20cal bike

Max Russian kbs 53#

Rest 1min

Rest 4min total after 3rd round

On the 15min:

Every 2min for 3 rounds

15cal bike

Max wallball 20#

Rest 1min

Total kbs: 156 as 56, 50, 50 in sets of 25

Total wb: 60 as 20s in sets of 10.

1-3-25

Leg day with Connor

Back squat

5x10 

135

Stayed light cuz 1st time since back tweak.

Pendulum squat

5x10

25 for 2 sets

45 for 3 sets

Bulgarian split squats

4x10 bodyweight

Leg extensions

5x10 with 160

Leg curls

5x10 with 90

Banded box step ups

3x10 each leg, black band, 24"

1-1-25

Rochester YMCA workout

Lots of foam rolling and stretching

5x10 banded box step ups 20" w black band

6x10 NKT transverse abdominus activation

Airdyne 

10 min

30 sec 50 rpm

30 sec 70 rpm

217 cals

1 min deadhang

TRX planks

The Tank sled pulls via backpedal 

5x down and back 25 yards