Feeling pretty good after those squat cleans yesterday. Out in the garage at 9:45 to knock out the workout of the day for CFU.

5 rounds for time:

  • 15 K2E
  • 16 Cal Bike

The bike was a sub for a 20 cal row. Knocked out the K2E in sets of 9/6 each round. Round times were 1:45, 2:01, 1:58, 1:53, and 1:49. Total time was 9:26.

Tried working on some muscle-ups afterwards but couldn’t get the rings strung up evenly so I gave up 😂


Got Graham down for his nap at 11:45. Out in the garage directly afterwards.

I hit some heavy squat cleans a few weeks ago. Back at it for today’s CFU WOD.

EMOM for 6 minutes: 2 Squat Cleans

  • 65#
  • 95#
  • 115#
  • 135#
  • 155#
  • 185#

After the EMOM, I felt ready to go pretty heavy so I went every 3 minutes.

  • 2x1x205#
  • 3×1@215#
  • 2×1@225# (fails)
  • 4×1@215#

Pretty frustrated to miss the 225 bar so many times especially since 215 felt so solid. Oh well! I’ll get it next time.

Finished with some handstand walking work as part of the BTWB program.

  • 2×30 sec handstand hold
  • 3×5 box walk outs
  • 3×16 plank shifts

The box walk outs were difficult!


Feeling pretty beat up from Kelly yesterday. Legs are definitely sore! Charlotte and I couldn’t get out in the garage until 3pm, but we got it done.

4×2:00 AMRAPS w/ 2:00 rest between:

  • 7 Burpees
  • 21 KB Swings
  • Max Cal Echo Bike in remaining time

Got 12 cals for each round plus 13 in the last round. Nothing too intense! Just moving.


Graham wouldn’t cooperate with his nap so Charlotte and I had to attack “Kelly” in the garage. Scaled the wall balls to empty bar thrusters.

5 rounds for time:

  • 400m Run
  • 30 Box Jump (24”)
  • 30 Thrusters (45#)

I stepped down on all of the box jumps to keep my heart rate under control. Thrusters were all done in 2 sets (16/14 or 18/12).

Round times:

R1 | 04:42 |
R2 | 04:59 |
R3 | 05:19 |
R4 | 05:50 |
R5 | 05:14 |

Finished in 26:04.


Normally, I would take Thursdays off, but this workout looked fun so I decided to tackle it at a low intensity.

18 min EMOM:

  • Min 1: 2-3 Strict Muscle-ups
  • Min 2: 12 Pistols Alternating
  • Min 3: 30 second handstand hold

I managed to string the rings up from the tree. Surprisingly, I got 3 muscle-ups in the first round. Video below. Rest of the rounds were 2.

Finished with 50 cals on the Echo Bike in 2:10.


Headed into the gym for this fun little double AMRAP:

6 min AMRAP:

  • 5 Push Jerk (115#)
  • 10 T2B
  • 20 Double Under

Rest 3:00. Then, repeat starting where you left off.

I went out of the gate hot on this one unbroken on the T2B for the first two sets. Obviously, I knew that wasn’t going to last so I dropped down to 6/4 until my very last set. Ended up going:

  • Set 1: 5+28
  • Set 2: 4+18

For a total of 10+12.


Busy day! Got both the boys up and then took Quinn to the park. While Graham napped, Charlotte and I snuck in a quick workout. Still in love with that Echo Bike and wanting to use it every day!

4 rounds with a partner for time:

  • 20 DB Devil’s Press (35/20)
  • 40 Bike Cals

We broke the reps evenly going 5/5/5/5 on the Devil’s Press and 10s on the Echo Bike. Starting to get the hang of that thing I think! Much different than the Assault Bike. Time was 18:08.


Headed into the 11AM class. Feeling pretty good after the rest day yesterday!


4×6 Floor Press

I built up 95, 115, and 135. First working set was 155 before doing the final three working sets at 165.


12-min EMOM:

  • Min 1: 15 DB Hang Power Clean (50#)
  • Min 2: Strict Pull-up
  • Min 3: 12 DB Front Rack Reverse Lunges (50#)

Min 2 was designed to be kipping pull-up, but I was on a standalone squat rack so I opted for strict pull-ups instead. My sets were 15, 12, 10, 8. The grip and bicep fatigue from the other exercises really started to add up!