A Main Site Dumbbell Metcon


  • 20 PVC Passes
  • Shoulder Stretching
  • Toe Touches
  • 10 DB Hang Power Cleans (35#)


10:00 AMRAP

  • 10 Double DB Hang Power Cleans (50# DBs)
  • 10 Push-ups on DBs

I saved this one from CrossFit.com on August 10th, when we were in the middle of the chest program and thought it would be a good one to do after we finished. I started out doing muscle cleans, but after two or three rounds switched to a real power clean. My grip was getting smoked. I split the push-ups in half every round and it worked well. Got through 10+8.

After a little bit we went out for a 2.72 mile run and I let B set the pace, which was actually enjoyable for me. Took us 29:58.

More Double Dumbbells

Was thinking about doing some rowing intervals, but I wasn’t feeling well in the afternoon, so it became a complete rest day. I had today off work to prep a bunch of stuff for work on the living room and sunroom all weekend. Out in the garage just before 4pm.


  • 3:00 SkiErg (669m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 6 Double DB Hang Power Cleans (35#)
  • 6 Double DB Push Press (35#)
  • 12 Pendlay Row (45#)


6 Rounds

  • 12 Double DB Hang Power Cleans (50/35s)
  • 12 Double DB Push Press (50/35s)
  • 24 Sit-ups

My plan was to split the push presses up to 6-6 or 7-5 from the start but they felt good so I went for it. Finally had to break for the last 5 of them. Finished in 11:10. Really happy with how this went. I thought the push presses were going to be really bad after the way there were in that Qualifier workout I had tried.


3 Sets

  • 12 Lat Pulldowns (115#)
  • 12 Pendlay Rows (95#)

This was a really tough superset after the workout.

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 Incline Back Fly (25# DBs)


4 Rounds

  • 20s Weighted Toe Reach (35# DB)
  • 10s Rest
  • 20s Bicycle Crunch
  • 10s Rest
  • 20s Plank DB Pull Throughs (50#)
  • 10s Rest
  • 20s Hollow Rocks
  • 10s Rest

I did 15 toe reaches, 36 bicycles, 12 pull throughs, and 20 hollow rocks every round. This was rough after 144 sit-ups!

Test One

Yesterday I walked 18 holes for the first time this year and it was so nice to be out there. I’m feeling fine after my first shot of the vaccine, other than my arm being really sore. My quads are still really sore though. Out in the garage at 4pm.


  • 3:00 SkiErg (622m)
  • 10 Calf Raises
  • 40 Lateral Hops
  • 10 Calf Raises
  • 24 PVC Passes
  • 10 Shoulder Press (45#)
  • 50 Jump Rope (singles)
  • 5 DB Hang Power Cleans (25# DBs)
  • 5 DB Push Jerks (25#)


2021 Quarterfinals Test #1 – 10:00 Time Cap

  • 3 Rounds
    • 10 Strict HSPU
    • 10 DB Hang Power Cleans (50# DBs)
    • 50 DU
  • 1:00 Rest
  • 3 Rounds
    • 10 HSPU
    • 10 DB S2OH (50# DBs)
    • 50 DU

Since the Mayhem workout didn’t have much for us today I was planning to do machine intervals. Might as well try out some of the Quarterfinal workouts when I can in case the AGOQ workouts are the same or similar. The last time I did handstand push-ups was a workout with 30 strict on November 17. My plan was to break them up in sets of 5 all the way, even the kipping ones and see how far I could get in the workout. I figured the second half of the workout would get pretty nasty with the back-to-back overhead movements.

Well, I had to call an audible in round two, going 5-3-2 and then 3-2-2-2-1 in round 3. Finished the first part in 5:40. My kipping push-ups felt good so I went 6-4, was tempted to go unbroken, and remembered I had shoulder to overheads next. Oh shit, those were the worst part of the workout. I had to go 5-5 and almost missed a bunch. I went 6-4 again on the kipping HSPU and got 5 more S2OH for a total of 295 reps before the time cap. Fun workout that I’d like to try again once I get some shoulder endurance back.

15:00 AMRAP Partner

  • 1 Rope Pull from Laying (each)
  • 10 Push-ups

This was written as 1 rope climb or 5 strict pull-ups each, but I don’t have a tall rope (yet) and we’ve done plenty of strict pull-ups lately. It was also supposed to be synchro push-ups, but that doesn’t really work with a M-F team. We did do our push-ups as the some time though before going to the rope again and Brandi did 7-8 each round. I think I did three rounds unbroken and then went 6-4 the rest of the way. We got through 19 rounds!


2 Sets

  • 30s Dead Hang Partner Push

259 Dubs


  • 2:00 TrueForm Run (0.34 km)
  • 20 PVC Passes
  • 10 Double Unders
  • 10 Deadlifts (45#)
  • 10 Deadlifts (85#)
  • 5 Double DB Hang Cleans (40#)


3:00 AMRAP

  • Double Unders

I started out with a set of 92 and ended up with 259, which is a PR of 6 according to BTWB. My right calf was tight after.


14:00 AMRAP

  • 10 Deadlifts (135/95#)
  • 10 Double DB Hang Cleans (50/35#)
  • 10 alt Renegade Rows (50/35#)

I did two rounds of deadlifts unbroken and then went 5-5. Everything else was unbroken. Really grippy. Finished with 8+17. Not my jam with all weighted movements.


3 Rounds

  • 12 Half Circle Knee Raises
  • 12 alt Single Leg Lifts (L-sit on parallettes)
  • 30s Plank Hops
  • 12 Seated Leg Lifts