8/1/26

A.

EMOM 10:

3 Ring Muscle-ups

-Complete ... nice warm-up/skill work, was good to get in some reps. 

B.

AMRAP 20, with a partner, one partner working at a time:

10 Alternating DB Snatch (50/35#)*

20 Burpee Box Jump Overs (24/20”) 

*20/20, 30/20, 40/20, 50/20 etc… 

-70 DB Snatches + 13 BBJO ... nice aerobic crossfit, it was also nice to do a partner workout and not go all out. 

C.

Every :30 for 8:00 (16 sets): 

Power Snatch x 1 rep 

-95# for 2 sets, 135# for 2 sets, 165# for 4 sets, 175# for 4 sets, 185# for 4 sets

7/31/26

 Complete Rest 

7/30/26

A.

Every 5:00 for 25:00 

25/20 Cal Echo Bike

20 Burpees to 6” Target

-1:50

-2:00 

-2:34

-2:48

-2:58 … felt solid on the first set … biking hard is always fun, but the burpees really gassed me out 

B. 

Every 2 for 6 (3 sets): 

‘Durante Core’ 

-Complete 

7/29/26

A.

2 Rounds:
12/9 Cal Row 

12 Thrusters (95/65#) 

Rest 2:00

2 Rounds:
12/9 Cal Row 

9 Thrusters (115/85#)

Rest 2:00

2 Rounds:
12/9 Cal Row 

6 Thrusters (135/95#) 

-Complete, didn’t get an exact time, but went super hard 

B.

10:00 to Establish a 3 RM Push-Press 

-135, 165, 195, 225, 245# 

C.

Every 2:30 for 15 (6 sets):

Snatch Balance x 3 reps 

-95, 115, 135 x 4 sets … shoulders were dead by this point … just got in light reps for speed and position 

7/28/26

A.

3 RFT:

800m Run

10 Power Cleans (185/135#)

5 Rope Climbs (15’) 

-Complete, didn’t get an exact time… runs and power cleans were consistent, rope climbs got slow on the last set … this was good technique work for me, but it was raining as we did this and the ropes were just getting extremely slick toward the end of this. 

B. 

EMOM 10: 

1 Rope Climb (15’) 

-Complete … added in some skill work, getting every rep in two pulls 

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#