Training Session (130p)
A1. Low Incline Neutral Bar Press; 8 Reps
*100/120/130/140 (1/2 Speed Down + 3 Second Pause On Chest)
20 Second Rest
A2. DBL KB Rows; 8 Reps Both Arms + 16 Reps Pistons (Red KB's)
Rest 3m, x4 Sets
B. Flat DB Bench; 8 Reps
*70 (8 Reps + 2 Reps Tempo (8 Seconds Down - 8 Seconds on Chest + 8 Seconds Up)
*Rest 3m,x3
C. Close Grip Cable Pulldowns; Stack x10 + 10 Second Hold On Chest Last Rep
Rest 2m, x4
D. Dips; 12 Reps
Rest 90s, x4
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
14m EMOM
Even: Max Cal Row
Odd: Max Push-Ups
*19/23 = 42 Reps
+
14m Amrap:
400m Row Or 25 Cal Bike
21 Pullups
15 S2O (135)
9 Over The Bar Burpees
*3+5 (25 Cals)
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A1. Tempo Back Squats + RFE Split Squats
*3 Working Sets
+
Team Workout
Every 3m For 36m
1. 600m Row + Max Synch WB (2/4)
2. 400m Run + Max Synch Push-Ups (All)
3. 50 Cal Bike + Max Russian KBS (2/1.5)(2/4)
*Ryan/Jeff/Amy
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
2m Work/1m Rest
2m Work/1m Rest
Rounds 1/2
15 T2B
12 Front Squats (115)
Max Cal Bike
*50 Cals
Rounds 3/4
15 HPC (115)
12 Over The Bar Burpees
Max Cal Row
*68 Cals
*108 Cals (24m Workout)
Push-Pulls
Max Strict Pullups
Into
Max Reps Bench (165)
Rest as needed, x3 Sets
*15/20 - 15/16 - 15/15
*96 Reps
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (12p)
"WITH A RUNNING CLOCK:
WITH A PARTNER:
0:00-10:00
YOU GO - I GO
6 ROUNDS:
40 YARD REVERSE BEAR CRAWL
10 PLYO LUNGES TO TARGET
10:00 - 20:00
YOU GO - I GO
6 ROUNDS OF:
15 AMERICAN SWINGS (2/1.5)
15 PULLUPS
20:00 - 30:00
YOU GO - I GO
6 ROUNDS OF:
15/10 CAL SKI
50 DU'S
*4:51/4:57/6:18 (Jonathan)
1. 1 PARTNER MUST FINISH FULL ROUND OF REV BC AND PLYO LUNGES TO TARGET, THEN NEXT PARTNER GOES. CONTINUE UNTIL EACH DO 3 ROUNDS. SAME FOR ALL 3 PIECES.
2. TIME IS ENTERED INTO WODIFY AS 3 SEPARATE SCORES, TOTALING THE WORKING TIME FOR ALL 3 EVENTS.
3. ADD 1 SECOND FOR EVERY YARD BC OR REP OF PLYO LUNGES NOT COMPLETED. 1 SECOND FOR EVERY KBS OR PU NOT COMPLETED. 1 SECOND FOR EVERY 10 DU'S SHORT AND CAL SKI SHORT.
4. STAGGER GROUPS TO START AT DIFFERENT STATIONS. COACHES CAN HAVE PAIRS PICK NUMBERS TO DECIDE OR ANY CREATIVE WAY THEY WOULD LIKE. WHEN PUTTING SCORES IN WODIFY, SCORE 1 IS THE BC, 2 IS THE KB, AND 3 IS THE SKI. "
Training Session (120p)
A. Push-Pulls
Every 3m For 15m
12 Strict Pullups + 25 Synchro Push-Ups (-3)
*Complete
For Every Break In Push-Ups = 12 Cal Bike Sprint. Waterfall Order. Slowest To Fastest. Must Get Faster Every Sprint.
B. Incline DB + Pistons; 8/21 Reps
*70/70/70
C. Seated Cable Row; 12 Reps; 3 Second Return
*Complete
D. Seated DB Cleans; 12 Reps
Rest 2m, x3
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Every 3m For 12m
2m Work - 1m Rest
400m Run
1 Squat Clean
400m Run
2 Squat Cleans
400m Run
2 Squat Cleans
400m Run
1 Squat Clean
*Had to Power Clean instead of SC because of wrist
*205
+
"The Plan"
2m Work - 2m Rest
25 Front Squats / 20 S2O / 15 Thrusters / 10 Hang Squat Clean Thrusters
Max Cal Bike With Remaining Time
*108 Cals
Training Session AM (1040a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. Box Squats; Triples
*245/275/275/300/300/300
Training Session AM (830a)
Partner Workout (Independence 2.0)
150 Du's
800m SB Run
50 PC
50 Thrusters
50 Pogo Burpees
800m SB Run
150 Du's
80 Cal Bike
*29:45 (Jess)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (120p)
A. Push-Pulls
10 Strict Pullups
20 Pushups
*Every 2m For 10m
*Complete (U/B)
B. Incline DB; 8 Reps (Slow)
*70/70/70/70
C. Close Grip Cable Pulldowns
*10/10/10/21's (10 Second Hold Last Rep of each set)
D1. Mixed Grip Bench; 8 Reps
*165/185/205/205
D2. Bent Over Rows (75/95/115)
*12 Reps
*Rest 2m, x4
E. Dips; 3x15
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
10m EMOM
Even: 12 Cal Bike Sprint
+
1 Power Clean + 1 Front Squat (205)
Then
For Time:
30 Deadlifts
20 Hang Power Cleans
10 S2O
*205
*6:08
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
A. Back Squats; 4x5
*225/245/265/265
B. Team WOD
Team of 3 (You Go - I Go - They Go)
15/10 Cal Bike
15 American Swings (2/1.5)
12/8 Cal Row
12 Heavy Slamballs
Big Lap
9 Burpees To High Target
*3+2 Cals (Amy/Milton)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"The Cooler"
3 Rounds
15 Power Cleans (135)
15 Pullups
Rest 2m
2 Rounds
12 S2O (165)
12 C2B
Rest 1m
1 Round
9 Front Squats (195)
9 BMU
*12:54
+
10-1 Bench (165)
20-2 Push-ups
*12:32
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session PM (120p)
A. DB Incline
*40# x 40 Reps
*50# x 30 Reps
*60# x 20 Reps
*70# x 10 Reps
B. Prone Easy Curl Rows; 4x12
*50/80/100/120
C. Cable Fly's; Eye Level; 21's
*7 1st half - 7 last half - 7 full
*50#, rest 3m, x3
D. Cable Pressdowns; 21's
*Rest 3m, x3
E. Cable Tricep Rope Pressdowns
*20/20/20/20/10 Half Speed/10 Half-Half Speed
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
15m EMOM
Min 1: Max Cal Bike
Min 2: Max Complex's (2 PC - 2 FS - 2 S20 - 2 Thrusters) @ 115
Min 3: Rest
*108 Cal Bike + 9 Complexes (27 Reps)
*135
+
14m AMRAP
100 DU's
80 Heavy Russian Swings
60 Switch Lunges
40 Cal Bike
20 Hang Squat Cleans (135)
*1+101 Reps
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; Triples
*Built to 285 for 3 Sets
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 4m For 16m
15 Cal Bike
32 Du's
16 WB's
8 Burpees to low target
Max T2B In Remaining Time
*28/25/20/26
*99
+
KB Pullovers; 8/8
+
90 Second Nasal Breathing Only BH Hold (150)
Training Session (1020a)
Jiu Jitsu (90m)
Training Session (130p)
A1. 100 Foot Rope Pulls
A2. Bench @ 185; 15 Reps
A3. Strict Pullups; 15/10/10
A4. Plated Skulls + Plated Floor Press; 15s
Rest 4m, x3
B. Incline DB; 7 Regular - 21 Pistons
Rest 3m, x3
C. Straight Bar Cable Pressdowns; 140x12-15 Reps
Rest 3m,x3
D. Dips; 15/15/15
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
50 Yard Plate Push Shuttle (25 Push - 25 Drag)
14 Cal Bike
7 C2B
7 Burpees To High Target
*1:50/1:52
Rest 5m B/W
+
Landmine
14m Amrap:
1 Lap (0-15-0)
2 Heavy American Swings
2 T2B
2 Laps
4/4
3 Laps
6/6
Etc
*7+8 laps
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
"ROYGBIV"
WITH A PARTNER:
YOU GO - I GO
18M AMRAP:
5 FRONT SQUATS (135/85)
10 T2B
15/9 CAL BIKE
*ADD 20/10 EACH SUCCESSFUL ROUND. WHEN BOTH PARTNERS HAVE COMPLETED A ROUND, THEN YOU WOULD ADD THE 20/10.
*11+5 (aggie)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
18m Amrap
With A Partner: You Go - I Go
5 Front Squats (135/155/175/195/215/235)
10 T2B (I did strict pullups)
15 Cal Bike
*11+5 FS (Aggie)
+
50 Bench @ 135 (40/10)
+
30 Plated Skull Crushers
30 Floor Press
*55
+
90 Second Heavy BH Hold
Training Session AM (1015a)
Jiu Jitsu (90m)
Training Session (120p)
A1. 12 Cal Bike Sprint
No Rest
A2. Cluster Bench (Mixed Grip Bar)
5 Reps 2nd From Inside - 7 Reps 3rd From Inside - 9 Reps Outside Grip
*135/155/175/165
*43 Seconds/48/62/50
***Top 2 No Penalty/Everyone Else 14 Cal Row Sprint Penalty
B. Incline DB (1 Sec Pause At Top and 1 Sec Pause On Shoulders)
*60/70/70 (10 Reps Each)
C. Cable Scoops (Both Directions 8/8)
*2 Sets @ 110
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Every 2m For 16m
Window 1:
275m Row
12 Pullups
Max S2O (135)
Window 2:
16 Cal Bike
15 Heavy Russian Swings
Max Push-Ups
*30/30/30/32
+
10m Amrap:
7 HPC (135)
7 Strict Press
7 Cal Bike
*3+7 HPC
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Push-Pulls
20-15-10-5 Pullups
40-30-20-10 Pushups
+
Biceps
Training Session AM (10a)
Jiu Jitsu (1 Hour)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
Bodybuilding with Aggie
Bench
Cable Pulldowns
DB Incline
Strict Press
Training Session (No Activity Post-Surgery For 10-14 Days)
600 Tricep Pressdowns
300 Bicep Curls
Spread throughout the day
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
3 Sets for Total Burpees
With a 2m Clock
Shuttle Run
8 TnG PC (135)
12 Push-Ups
8 S2O
Max Burpees To High Target In Remaining Time
*10/12/11
+
"Hulkster"
12m Amrap:
3 PC (185)
2 FS
1 S2O
5-10-15-20-25-30 T2B
*5+22
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session AM (7a)
1k Row
+
Box Squats; Sets of 4
*Built to 335
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
You Go - I Go
18m
14 Cal Row
12 T2B
10 S2O (135)
2 Lap Plate Push Shuttle (10 Yard Trips)
*5+14 Cals (Aggie)
+
Bench; 3x5 With 3 Second Pause On Chest
*225/245/255
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. 100' Rope Pulls (7-45's + 1-25)
*4 Plates for 1 Round - 5 Plates for 1 Round - 6 Plates for 1 Round - 7 Plates Then 5 Plates Drop Set for 1 Round.
B. Incline DB Bench; 6 Together - 6 Single - 6 Single - 18 Pistons
*60# For 3 Sets
C. Seated Cable Row; 10 Reps + 8 Second Hold On Final Rep;
*Stack x3 Sets
D. Cable Fly's; Low To High; 10 Reps
*Rest 1m, x3
E. Rolling DB Extensions; 45/55/55; 10 Reps
*Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Murph Alternative
Pink Loop
20 Front Squats (185)
1k Ski
20 PC (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB
Pink Loop
*46:30
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Pre-Murph Pump
PRE-MURPH PUMP
WITH A 45M CLOCK
0:00 - 7:00
QUICKLY BUILD TO A MODERATE 3 REP FRONT SQUAT
7:00-8:00
REST
8:00 - 12:00
DU'S
COMPLETE ONE OF THE BELOW BASED ON PROFICIENCY
RX+
60-40-20 U/B DU'S
COMPLETE 5 BURPEES TO HIGH TARGET AFTER EACH ROUND
RX
3 ROUNDS
25 DU'S
5 BURPEES TO HIGH TARGET
SCALED
4M OF DU SKILLWORK
12:00 - 13:00
REST
13:00 - 20:00
QUICKLY BUILD TO A MODERATE 3 REP STRICT PRESS
20:00 - 21:00
REST
21:00 - 31:00
WITH A PARTNER
COMPLETE 2 POWER CLEANS OTM FOR 10M
(CLIMBING IN LOAD BY 20/10 EVERY 2M)
*EACH PARTNER COMPLETES 2 PC WITHIN MINUTE.
31:00 - 33:00
REST
33:00 - 45:00
200M RUN (CHIRO)
8 T2B
8 AMERICAN KBS (1.5/1)
100 YARD S/A KB SUITCASE CARRY (50 DOWN L/50 BACK R)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
