7/27/26

A.

AMRAP 15:
5 Strict Pull-ups

10 Deficit Push-ups (3x45# bumper plates - hands and feet) 

15 Overhead Squats (45/35#) 

-11 Rds + 8 reps 

B.

Every 2 for 10 (5 sets) of:

Overhead Squat x 3 reps w/ 2 second pause in bottom

-135#, 165#, 195#, 215#, 235# … last set was really tough … had I been training by myself I likely would have stayed around the 185-205# limit, but I was working out with a guy that wanted to go heavier and I’m glad I did… it was definitely out of comfort zone, but I got the reps. Long pauses in the bottom and I didn’t do this in weightlifting shoes. Felt tough, but solid.

C.

Not for time:

Accumulate 15 reps of:
1 Wall-Walk + 1 Wall-Facing SHSPU 

-Complete, tried to move consistently through this, but was really tough after parts A and B. 

7/26/26

 Complete Rest 

7/25/26

Tested out a workout for an upcoming competition… it was a tough one… back half of this was rough. 

A.

For time (20:00 cap) 

150 Double-Unders 

25 Toes-to-Bar

25 Thrusters (75/55#)

25 C2B Pull-ups

25 Thrusters (75/55#)

50 Box Jump Overs (24/20”) w/ step down 

25 Toes-to-Bar

25 Thrusters (75/55#)

25 C2B Pull-ups

25 Thrusters (75/55#)

150 Double-Unders 

-Cap + 90 reps (completed 60 double-unders of last set)  … rough, was hoping to finish, but I got rocked by this. I’ve had immense life stress moving my family to Hawaii and I really just wasnt able to focus or give my all on this. Atleast I got to workout, will definitely give a better effort come the competition. 

7/24/26

 Complete Rest 

7/23/26

A.

AMRAP 20:
100m Row

10 KBS (53/35#)

10’ HSW*

200m/20/20’ … 300m/30/30’ etc. 

-Finished round of 50’ HSW + ~350m row into set of 600m … this was a chiller workout, kept it at a consistent aerobic pace, felt solid on the HSW and got all the sets unbroken 

B.

4 Sets:
100’ Sandbag Bear Hug (150/100#)

10 Strict Pull-ups

 Rest 2 minutes

-Complete 

7/22/26

A.

Every 3 for 12:00 (4 sets): 

Front Rack Reverse Lunges x 10 reps 

-95#, 115#, 135#, 185# … kept these light, didn’t push the loading here. 

B.

For time:

5-10-15-20-25 

Push-Press (135/95#)*

*200m Run after each set 

-10:15 … unbroken through the set of 20, then went 10/7/8 on the final set 

C.

Every 2:30 for 10:00 (4 sets): 

1 Max Set of Push-ups 

-28, 13, 11, 11 

7/21/26

Solid class this AM ... lots of snatching in non-olympic weightlifting shoes, which is good practice for me. 

A.

On a 25:00 Clock:

For time:

12-9-6

Squat Snatch (155/105#)*

*30/20 Cal Echo Bike After Each Set

In the remaining time on the clock:

Establish 1 Rep Max / Heavy Single Squat Snatch

-9:45 … 179#, 199#, 209# 219# snatch ... I was lifting with kilo plates on the max lift, so the numbers came out weird, but overall I was happy with 219# given that I did this in my nobull shoes, not in olympic lifters … this is probably the most I’ve sntached in regular shoes in a long time, but overall happy here, fun workout. 

7/20/26

Decent class workout this AM... tough on the shoulders! 

A.

3 RFT:

12 Hang Squat Clean Thrusters (95/65#)

12 Strict HSPU

Rest 2:00 

3 RFT:

16 Pistols

8 Strict HSPU

-13:10 total time 

B.

Every 2:30 for 5 sets:

5 Thrusters 

-135#, 155#, 175#, 185#, 205# … took a big jump there at the end, was going to stick to 185# for the remaining sets, but got talked into what basically was a max effort set at 205# 

7/19/26

Did a track workout at MCBH ... it was fun to run with my whole family there and the kids were surprisingly good at the track. Kept the volume low and I generally felt slow / heavy while running ... haven't done any speed work / harder running outside of CF wods in a very long time and I felt that. I know I have a 600m run coming up in a competition and I want to get in a bit more dedicated running work for that without aggravating my achilles at all.

A.
3x400m
Rest 2 minutes

straight into...

4x200m

Rest 1 minute

-Result = 

1:20

1:22

1:22

:31

:36

:33

:32

7/18/26

 Complete Rest 

7/17/26

AM Workout (0500)

Overall a solid class today... that set of 15 WW was tough! 

A.

For time:
60/45 Cal Row

30 Toes-to-Bar

15 Wall-Walks 

-6:12 

B.

Front Squat 

Every 2:30 for 15:00 (6 sets) of:

3 Reps 

-185#, 225#, 255#, 275#, 295#, 315# 

C.

4 x AMRAP 2 / 1:00 Rest

15/12 Cal Ski 

then…

1 DB Front Squat 

2 DB Front Rack Lunges 

2/4, 3/6, etc… 

-Complete ... got through 4 DB front squats on the first set ... next 3 sets were all through the set of 6 lunges ... definitely felt tired after A and B, but glad to get this in. 

PM Workout (1600)

Had a really solid arm pump workout this afternoon... lots of light reps, but this was fun and very low stress. 

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x30# DB

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# DB 

C.

Straight Bar Preacher Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-70#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-60#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50# 

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-135# x 10, 185# x 8, 185# x 8

G.

Cali Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-95# 

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-50# 

7/16/26

 Complete Rest ... but I did get in a 90 minute surfing session this AM ... never touched a surf board in my life and after the 4th try at a wave I got up and was riding a lot of waves this morning... paddling out through the surf was some nice activity and this was an absolutely wonderful way to start my day. 

7/15/26

Pretty solid class workout this AM … I was a bit skeptical of the first part as it was just so many reps of deadlift and personally I don’t like to train that many reps of deadlifts at once under intensity… BUT got this in and just took the first part smoothly and didn’t go crazy. Got a solid sweat/posterior workotu out of it. 

A.

AMRAP 8:

24 Double-Unders

8 Deadlifts (185/135#) 

-12 rounds … all sets unbroken minus a few double-under trips 

B.

EMOM 12:
Deadlift x 1 rep to a heavy single 

-Started at 365# and worked up to 505# by the 10th minute, called it there … overall felt solid after part A … typically would not deadift heavy after a metcon like this. 

C.

8 Sets:

1000m Bike Erg

Rest 1:00

-Complete … kept these all around 1:40 / 1000m pace for the first four and then closer to 1:45 on the last four … overall nice conditioning / seat on top of A and B. 

7/14/26

AM Workout (0500)

Really solid class workout this AM … tough crossfit conditioning. 

A.

AMRAP 4:

200m Run

20 C2B Pull-ups

Max Power Snatch (135/95#)

Rest 3:00

AMRAP 6:

400m Run

25 C2B Pull-ups

Max Power Sntach (135/95#)

Rest 3:00

AMRAP 8

600m Run

30 C2B Pull-ups

Max Power Sntach (135/95#)

-Result = 

22 + 23 + 25 = 70 snatches … this was tough conditioning… and the group I ran with this AM was fast… I did all of the C2B pull-ups unbroken 

PM Workout (1500)

This was a fun/pumpy session ... enjoyed getting in these OHS in front of a mirror and really work on my technique/position and enjoyed the back/bicep pump afterward. 

A.

Overhead Squat

8-8-6-6-4-4 

-95# x 8, 145# x 8, 165# x 6, 165# x 6, 185# x 4, 185# x 4 

B.

Reverse Grip Pull-Downs

3 Sets: 10-12 reps 

Rest 1-2 minutes

-140# 

C.

V-Bar Pull-Downs

3 Sets: 8-10 reps 

Rest 1-2 minutes

-160# 

D.

Hammer Strength Machine Rows

3 Sets: 10-12 reps 

Rest 1-2 minutes

-270# 

E.

Straight Arm Pull Down

7 Sets: 8-12 reps 

Rest :45  

-50#