Headed out into the garage around 12PM to get a workout in. Felt like getting something heavy in before the main WOD, and I hadn’t tackled a heavy deadlift in awhile so I got to work.


In 20:00, work up to a heavy single deadlift.

I worked up 135, 185, 225, 275, 315, 365, and then finally 405. The last lift felt a bit heavy, but I got it up without any form faults.

Good to ✅ this one off for the year. Only two yearly goals remaining – sub 6:30 mile and 20+ rounds of Cindy.


4 rounds for time:

  • 10 Staggered Stance DB Deadlift (R)
  • 10 Staggered Stance DB Deadlift (L)
  • 20 Box Jumps (24″)
  • 400m Run

Time: 14:25

Round times were 3:44, 3:38, 3:37, 3:24.


Doozy of a workout today! Happy to be back in the garage in Colorado though after a week in Costa Rica.

4 rounds for time:

  • 10 Clean and Jerks (95#)
  • 15 T2B
  • 10 Clean and Jerks
  • 15 Bar-Facing Burpees

Time: 19:56

I broke the C&J up from the very beginning (6/4) and the T2B (6/5/4). Tried to maintain a steady pace on the burpees. I was pouring sweat by the end of this one!


5 rounds:

  • 10 Curtis P’s (75#)
  • 15 Burpees
  • 10 Chin-ups

Rest 1:00 b/w rounds.

First workout in Costa Rica! Forgot what humidity was all about. Picked a Bro sesh workout from SP.

A Curtis P was: Power Clean, Lunge (R), Lunge (L), Push Press

Time was 21:37 including the rest between rounds.


Charlotte had to go into work today so we elected to both workout at 8AM to get it out of the way. Feeling pretty good after yesterday.

2 rounds each for time:

  • 20 Sandbag Step-ups (65#, 24″)
  • 400m Run
  • 40 DB Deadlifts (50#)
  • 200m Run

The workout was actually written in reverse (DLs first), but I switched it up since we had to share a box. Kept the DLs unbroken at the Rx+ weight and tried to push hard on the runs. Times were 5:15 and 5:21. Glad I didn’t have too big of a spread between runs!


Full night of sleep last night so I was feeling MUCH better today. Wasn’t exactly looking forward to these two movements, but got after it anyway. Out in the gym around 1PM to squeeze in a workout between meetings.

15 min AMRAP:

  • 9 Burpee Over Bar
  • 12 Thrusters (65#)

Result: 9+9

I was tempted to go with the Rx+ version, which was 75# on the bar because 65# felt very light. I still think I would’ve made the goal rounds (6-9), but I stuck with 65# and and kept it unbroken the entire time.

Round times were relatively consistent:

  • 1:17
  • 1:32
  • 1:32
  • 1:34
  • 1:35
  • 1:38
  • 1:41
  • 1:42
  • 0:45

My primary strategy was to maintain a steady pace on the burpees, rest 10-15 seconds, complete the thrusters unbroken, and rest 10-15 seconds while marking the board before starting the next round.


Graham woke us up at 2:30AM in the morning, and we weren’t able to get back to sleep. So, that means Charlotte and I were both exhausted today. We were both also still pretty sore from Murph. Either way, we hit the Vault workout, and I elected to go with the Rx+ Glory Days version because it honestly sounded a bit easier.

4 x 3:00 AMRAPS resting 1:00 between each:

  • 7 Hang Power Cleans (115#)
  • 3 Bar Muscle-ups
  • 7 Box Jump Overs (24″)

I was able to stick with 3 rounds for each one of the AMRAPs and keep the BMU unbroken the entire time. Mission accomplished.


Feeling pretty beat up from Murph yesterday. Plus, this morning was a little hectic because we took the kids (and dog) to the dog park. Naps were a bit of a mess so rather than try to get in an official workout, I took Graham on a 4-mile ruck with 40# on my back.

Total time was 1:01:07. Distance was 4 miles dead on. I was certainly sweaty when I got done!