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)
Training Session (120p)
A. Push - Pulls
30 Strict Pullups - 60 Pushups
20 Strict Pullups - 40 Pushups
10 Strict Pullups - 20 Pushups
*9:00
B. DB Incline + CGDB (Close Grip DB Press) + Pistons; 10 - 7 - 20
*60/60/60
C1. Prone EZ Bar Curls Laying On Monster Attachment; 15 Reps
*50/60/70
10 Second Rest
C2. S/A OHD Lat Pulldowns; 130x8/Arm
Rest 3m, x3
D1. Dips; 12
Rest 10 Seconds
D2. Heavy DB Tricep Extensions; 8 Reps
*50/50/50
E. Big Lap Tombstone Carry For Time:
*1:21
*10 Burpees for every drop before picking back up and continuing.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Complex Tester
800m Run
Bigger Lap FW (2/1.5)
25 Cal Bike
10 Heavy Slamballs
*7:52
+
10m AMRPAP
10 Push-Ups
10 Alt DB Snatches
10 T2B
10 Alt DB Snatches
10 Cal Bike
*4+10
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Squats; Triples
*Built To 315
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"SOREARMS"
FOR TIME:
10 BOX JUMPS (30/24)
20 POWER CLEANS (155/95)
30 KBS (2/1.5)
40 PULL-UPS
30 KBS (2/1.5)
20 POWER CLEANS
10 BOX JUMPS (30/24)
*9:26
+
Grip Work
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Upright Row Over Bar; 8/Side
*45/45/55
B. Incline DB Tempo Bench; 8 Reps @ 33X3
*60/70/70/70
C. Straight Arm Cable Lat Pulldowns; 12 Reps
*150/160/170/180
D. Dips; 3x12
E. Heavy DB Tricep Extensions + CGDBP; 10/10
*45/50/55/55
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
15m EMOM
Min 1: Pullups
Min 2: Push-Ups
Min 3: Squats
*15 Strict Pull-ups/25 Push-ups/25 Squats
+
Half Triple 3
1,500m Row
150 Du's
110 Cal Bike
*14:50
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A. Squats; 5x5
*265
B. Team WOD
WITH A TEAM OF 3 OR 4
5-10-15-20-25-30-35-40-45
BIKE CALS
DBL RUSSIAN KB SWINGS (1.5/1)
ROW CALS
T2B
*AFTER EVERY ROUND, COMPLETE 1 LAP OHD SLAMBALL CARRY (50/30)
**AT THE 0, 10, AND 20M MARK, COMPLETE 15 SYNCHRO BURPEES
*Nate/Ryan/D
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Helen +
3 RFT
400m Run
30 Du's
21 KBS
30 Du's
12 Pullups
*10:50 (Calf Sore)
+
Bench Tempo Triples
*245
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Squats; Moderate Loading
+
WITH A TEAM OF 3
6M EMOM
MIN 1: MAX HANG SQUAT CLEANS IN 1M
MIN 2-5: EMOM COMPLETE SAME NUMBER OF CALS ON BIKE AS COMPLETED HANG SQUAT CLEANS
MIN 6: MAX HANG SQUAT CLEAN IN 1M (MUST HIT SAME AS MIN 1)
(135/85)
REST 1M
6M EMOM
MIN 1: MAX S2O IN 1M
MIN 2-5 COMPLETE SAME NUMBER OF CALS ON ROW AS COMPLETED S2O.
MIN 6: MAX S2O IN 1M (MUST HIT SAME AS MIN 1)
(135/85)
REST 1M
6M EMOM
MIN 1: MAX BAR FACING BURPEES (1 WORKING)
MIN 2-5: COMPLETE SAME NUMBER OF CALS ON BIKE AS COMPLETED BFB
MIN 6: MAX BFB IN 1M (MUST HIT SAME AS MIN 1)
REST 1M
6M EMOM
MIN 1: MAX FRONT SQUATS IN 1M
MIN 2-5: COMPLETE SAME NUMBER OF CALS ON ROW AS COMPLETED FRONT SQUATS.
MIN 6: MAX FRONT SQUATS IN 1M (MUST HIT SAME AS MIN 1)
MEN = 1:1 REPS
WOMEN = 2:1 REPS (MEANING THEY DO HALF THE NUMBER OF CALS AS COMPLETED IN MAX REPS MINUTE.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
CrossFit Class
"FRIEND IN NEED"
WITH A PARTNER:
15M AMRAP:
10 POWER CLEANS (155/95)
10 POGO BURPEES
20/12 CAL BIKE
200M RUN (BOTH)
*With Emily
1. IF P1 COMPLETES 4 POWER CLEANS, HE/SHE MUST ALSO DO 4 POGO BURPEES. P1 AND P2 MUST MATCH THE BURPEES TO THE NUMBER OF POWER CLEANS EACH OF THEM DO.
2. DOESN'T HAVE TO BE SAME REP SCHEME. FOR EXAMPLE, IF P1 AND P2 ALTERNATE SINGLES ON PC, THEY DON'T HAVE TO ALTERNATE SINGLE POGO BURPEES. EACH JUST MUST DO 5.
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Push-Pulls
25-15-10
50-30-20
*6:00
B. Incline DB Bench + Pistons
*60's (12) - (8/20) - (8/20) - (8/20)
C. Seated Pulldowns
*Stack x14
Rest 2m, x3
D. Seated BB Press
*45x10, 65x16, 85x20, 105x14
E. Bis/Tris
*Banded Biceps; 20 Reps + 30 Second Hold
*Banded Triceps; 30 Reps + (2) - 30 Second Holds
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Copenhagen's
D. CrossFit Class
Every Minute For 15m
Min 1: 12 Cal Bike
Min 2: 5 Front Squats (From Floor)
Min 3: 12 Cal Row
*205 (Increase 1 Cal Every Round)
+
5 RFT:
15 Wallballs
12 C2B Pullups
9 Box Jumps (24/20)
*7:49
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A. Back Squat Triples
*Built Quickly To 285
B. Team WOD Tester
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
For Time:
500m Row - 400m Run
15 T2B
10 Power Cleans (185)
*14:22
+
Bench Speed Triples @ 225
10m EMOM
*Complete
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. DB Incline; 8-10 Reps
*90/90/90/90 (S/A W/Oppositte Hold For Final Set)
*1 Sec Pause on shoulders for each rep for all 4 sets
B. BB Rows On Chest Pad; 12 Reps
*95/115/115/135
C. BB Skull Crushers On Bench + CGBP (75/75/95/95)
*1:2 Ratio
*14/28 - 10/20 - 10/20 -10/20
D. 200 Dips As Team of 4
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
With a 17m Clock Counting Down
Pink Loop
+
Max Complex
DL - HSC - 2 FS - 3 TnG Jerks
*205
*Buy in each complex with 20 Du's
+
12m Amrap:
5 Jerks (155)
10 Pullups
20 Du's
*11 Rounds
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
