Warm Up

500M Row
5 Goblet Stretch (5 sec)
5 Samson Complex
10 Press
10 Tricep Ext.
10 Front Squat


  • Banded Front Rack
  • Ankle Distraction


For Time:
800M Run
5 Front Squat (135/95#)
600M Run
10 Front Squat (135/95#)
400M Run
15 Front Squat (135/95#)
200M Run
20 Front Squat (135/95#)

Result: 13:16

I was flying through the sets of 5 and 10 on the front squat. The runs felt easy (800 in roughly 3:10). I went 8/7 on the round of 15 with a 10 second break between sets. The last round really got me. I was planning on doing 2 sets of 10, but the short run break didn’t do me any favors. I ended up going 8/5/4/3 to finish up the last set. Not the way I wanted to finish, but I was still relatively happy with my time overall. I think realistically I should’ve been 12:30-12:45 if I hadn’t broken up the last set so much.

Did a 20 minute ROMWOD tonight while drinking a tasty IPA I picked up from Kokopelli Brewery right around the corner. This is the way to do a ROMWOD!



15-4c Jumping Jacks
6 Samson Complex
10 Passthroughs
15 Push-up
ME Pull-ups (only got 16 this time around)


2 min calf smash each side

WOD #1

100 DUs for time

Time: 59 seconds

Went all unbroken! Was pretty pumped about that fact. My previous unbroken PR was ~72.

WOD #2

Death by Burpees

Result: 17+14

I felt really comfortable through round 14. I was utilizing a step up until that point. Then, I had to start adding in a hop and the cardio aspect kicked in pretty quickly. Realistically, I should’ve gotten 18+.

Worked on several sets of butterfly pull-ups after the workout. Still not using enough hip motion!

ROMWOD this evening!​


Got done with work around 11:30AM today and hit up the noon class before heading to the gym. Quads are still feeling it a bit from Friday + Saturday so I knew the lunges were going to hit me hard.


3 rounds:

200m Run
5 Goblet Squat
5 Burpee
5 Wall Ball
5 Strict Pull-up
5 Cartwheel (L & R)


1 min each side—Stacked Knee Glute Stretch


For time:

30 Wall Ball (20#)
10 Burpee
20 Wall Ball
20 Burpee
10 Wall Ball
30 Burpee
200m Lunge

Time: 14:13

The wall ball + burpee combos weren’t bad at all. I was able to go all sets unbroken although I did step back for the burpees to maintain a constant tempo. Didn’t rest at all. I was out of the gym at 6:45. I started with sets of 25 on the lunges, but I quickly had to change to 10’s and 5’s with a quick 5 second break in between sets. Quads were really feeling it towards the end!

ROMWOD this evening.


Hit the 4:30 class today for Helen. I was excited to go sub-8:30 and check off a goal for the year. Didn’t work out as planned.


200m Run Forward
200m Run Backward
Push Up Pyramid
10 Strict Pull Up
10 Goblet Squat
200M Side Shuffle L&R
8 Wall Squats
10 Kipping Pull Up


Band Shoulder Stretch



3 Rounds for time of:
400m Run
21 Kettlebell Swings @ 53#
12 Pull-ups

Time: 9:00

Pretty frustrated with my time. My grip was the main weakness. I went unbroken for the first 2 sets and then had to go 15-6 for KB Swings and 4-3-3-2 for pull-ups on the final set. Not my best performance!

ROMWOD this evening.


Felt absolutely smoked today! Must be the six days in a row of working out finally catching up to me. Definitely going to take tomorrow off. For now, made it into the gym for the 4:30pm class.


500m Row
10 Passthroughs
10 Jefferson Curls
20 Ice Skaters
20 KB Swings
10 Broad Jumps
10 Kick Up To Handstand


Straight Leg Hip Distraction


5 min. Work
2 min. Rest
3 min. Work
1 min. Rest
2 min. Work


10 Sumo Deadlift to High Pull @ 95#
10 Hand Release Pushups
20 Lateral Jumps Over The Bar

Result: 8+16

I felt really good through the first 5 minutes. I finished 4 rounds + 2 push-ups which set me on pace for roughly ~9 total rounds. I ended up slowing down on the SDLHPs though. Instead of doing 10 straight. I was breaking them up into 5’s. Push-ups were into 5’s during the last two minutes. Jumps were straight through.


Crossover Asymmetry activation series

Also got into a ROMWOD this evening for the hips. Excited for an off day tomorrow!


ROMWOD this AM then went to the 4:30pm class. 


2 min. of Double Unders
15 Passthroughs
Shoulder Circuit
Push Up Pyramid
10 Hollow Body Rocks
10 Superman Rocks
10 Front Squats (Bar)
10 Press (Bar)
1 Rope Climb


Lax Ball Scap Smash


10 Press @ 95#
3 Rope Climbs
20 Push Press @ 95#
3 Rope Climbs
30 Push Jerks @ 95#
3 Rope Climbs
20 Push Press @ 95#
3 Rope Climbs
10 Press @ 95#
3 Rope Climbs

Time: 16:57

Felt good at the very start. Didn’t have to break in the first round of strict presses. Broke the first round of push presses down into 10, 5, 5. The push jerks started catching up to me. I went 6, 5, 4, 5, 5, 5. Should’ve gone 6×5 throughout. The second round of push presses were sets of 5’s. That last set of strict presses were in 2’s though. Really collapsed in that set. Rope climbs were all fine. Rested 5-10 sec between each rep.



5 min. Jog


2 rounds

8 Wall Squats
8 Sit ups
8 Pull ups
8 Dips

-Ankle Alphabet/Crab Shoulder Stretch


5 Rounds

400m Run
8 Leg Lifts (holding support on rings)
20 Jumping Lunges

Time: 12:37

Felt great throughout the entire workout. Didn’t break up anything. Cruising on the 400’s. I just wish I could’ve done the leg lifts on the tall rings with a muscle-up in between each one for extra credit.


Lats were really sore today for some reason. Spent some extra time on shoulder flexibility.

4x30sec each:

  • Face down grabbing bar on low squat rack
  • Facing away grabbing bar behind and dropping down low to force abduction behind back

ROMWOD this evening.



400m Run
5 of everything included in Filthy Fifty


Filthy Fifty

For time:
50 Box jump, 24
50 Jumping pull-ups
50 KB Swing 35#
50 Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall Ball, 20#
50 Burpees
50 Double unders

Time: 25:53

Wasn’t feeling super fresh today after the flight back from Durham yesterday and still feeling a bit sore from the squats in Saturday. Got it in though! First time doing this one in awhile. Everything was going fine through the wall balls. Did the box jumps straight through. KB swings were 25-15-10. K2E were 10-10-5’s. Push press was 15-15-10-10. The wall balls really got me. I did 10-10-5’s which took far too long. Next time, I need to do 15-15-10-10 at the very least for everything. 

ROMWOD this afternoon. 



250m row
1st Rib Stretch 2x Each Side
OH Squat Warm-up (PVC, 65#, 75#, 95#)


2016 Everyday Warrior WOD #2

30 Minute AMRAP (Partners Switch Every 25 Calories)
300 Calorie Row Then…
3 Rounds:
30 Overhead Squat 95 lbs.
30 Toes to Bar
30 Box Jumps Overs 20”

Score: 589

Partnered up with James for the workout. Row was fine. I averaged around 1450 cal/hr for each of my segments. We had planned on breaking up the OH Squats 10 for him and then 5 for me, but it started to get tough so we ended up doing 5-6 a piece towards the end. Alternated 5 on the T2B hanging next to each other. I didn’t lose my kip until the very last two sets of the third round. Box jump overs were fine. We just alternated each one. I hopped back on the rower and let him finish off the last 5 box jump overs while I got setup on the rower for the last 19 calories.

ROMWOD this evening. Legs are still feeling it from wall balls on Sat, hiking on Sunday, and running backwards yesterday.


Did a ROMWOD this morning. Legs are definitely feeling the wall balls from Saturday and then the hike yesterday. Joined the 12PM class for Griff.


3 Rounds:

15 Calf Raises
200m Jog
15 KB Swings
100m Run Backwards


Griff (Time)

For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

Time: 11:21

Felt really good on the 800’s. Quads were really wrecked on the 400’s though. I started to feel it around the 200m mark on each backwards run. Finished the first 800m roughly around 3:15 and hit halfway around 5:30 or so. Not too bad!


200m Jog
25m Butt Kicks
25m Punter Kicks
Roll Quads/calves

Oh yeah—got my first muscle-up on the rings!