28 February

Training (230p)

A. Build to a Max Complex of:
1 DL - 1 HPC - 1 TNG PC - 1 Thruster
*225, missed 245 twice

B. Group WOD
15m EMOM
Min 1: 200m Run
Min 2: 1 Round "DT" (155)
Min 3: 12 OTB Jumps
*Complete 15 Rounds

C. 3 RNFT
50 Yard Heavy MB Carry (150-100-150)
Strict Pullups
BB Rows

27 February

Training (230p)

A. Back Squat, 4x6
*225/245/265/285

B. 3 RFT:
42 Cal Row
30 Cal Ass Bike
21 Cal Ski
15 Burpee Box Jump Overs (24)
*23:04

25 February

Training 7a

Tested the Team WOD 

A. 40/20 Cal Ass Bike
400m Run
x4
*Must complete 8/8 KB Thrusters if not on Ass Bike (1.5)
*1 person at a time must complete the ass bike and then run and then rotate. 

40/30 Cal Row
400m Run
x4
*Same rules but it is 8/8 KB Push Press
*32:50
*Ended up being 2 miles of running. 

24 February

Training (1p)

Trained with Crowder

A. 45m Amrap
20 Pushups
500m Row
30 Slamballs (30)
5 Hang Power Clean and Jerks (135/155/175/195/215/235/255)
50 Battle Ropes
50 Yard BW Bear Crawl
*5+50 Battle Ropes
*This Was Terrible

B. Not For Time, In Any Order
200 Pushups
200 Situps
70 Strict Pullups
6m FL Rest
*Completed in roughly 25 minutes

22 February

Training (3p)

A. 1m Ass Bike
     1m Ski
     1m Row
     *60-70-80% Effort. 30 Second Transition b/w movements

B. Bench
75x20
105x18
135x16
165x14
195x12
195x10-8-6-4-2
*Complete

C. Bootcamp Circuit With Ginny
*Brutal

21 February

Training (3p)

A. Build to a moderate snatch
*225 for 3 singles

B. With a partner:
18m Amrap:
2k Row
Then: 
10 Rounds of:
5 U/B FS (135)
10 U/B KBS
15/10 Seal Walk
30 DU's
W/Remaining Time:
Complete as many cals as possible on Rower
*26 Calories

20 February

Training (3p)

A. 3x6 Front Squats, rest 90s B/W
*185 For All

B. Team of 2
80 Cal Ass Bike
75 Cal Row
50 Power Snatches (115)
80 Cal Ass Bike
75 Cal Row
50 Clean and Jerks (115)
80 Cal Ass Bike
75 Cal Row
50 Thrusters (115)
*36:10

Vacation In Belize

Training In Belize

Took it easy for the week in Belize. There was a CrossFit Box that we hit twice and then we did 2 beach workouts, pretty solid trip. Nothing crazy but still didn't get lazy. 

8 February

Training (11a)

Had an odd number for the Ganassi Games so I jumped in with Pete

Event 1: 
BW Prowler 100 Yard Push (25 yard trips)
*460#
*1:04

Event 2: 
20% BW in Calories (92 Calories)
*3:14

Event 3: 
15-12-9
Cal Row
Wallballs
Burpee To Target
*5:14

Event 4: 
Long Shuttle
*:52 Seconds

Rest 3 Hours

A. 30 Seconds Row For Calories
30 Seconds Rest
30 Seconds Over The Box Burpees
30 Seconds Rest
*Continue until 250 reps completed
*15:15

B. 1-2-3-4-5-4-3-2-1
Muscle-Ups
*1 at a time with 5 people. 
*Complete, u/b

C. Core Work

*My ass is too old for 2-a-days....

7 February

Training (3p)

A. 20 Thrusters For Time @ 135#
*48 Seconds

Rest 3m

15 Thrusters For Time @ 185#
*2:12 (6-4-5)

Rest 3m

9 Thrusters For Time @ 205#
*1:20 (5-4)

B. 4 RFT
10 1-Arm DB Snatch (70)
200m Row
Rest 1m b/w Rounds
*1:21 / 1:20 / 1:19 / 1:18

Rest as needed

3 RFT
10-1 Arm DB Snatch (70)
300m Row
Rest 1m B/W Rounds
*1:42 / 1:41 / 1:42

Rest as needed

2 RFT
10-1 Arm DB Snatch (70)
400m Row
Rest 1m B/W Rounds
*2:04 / 2:04 

C. 
With a partner:
10 Rounds (Alternating Rounds)
10 T2B
100 Yard Sprint
Then: 
Rest 2m
10 Rounds
10 DL (225)
5 Bar Facing Burpees
25 DU's
*17:41 (With Derick)

6 February

Training (3p)

A. Snatch
3 Reps @ 145
3 Reps @ 150
3 Reps @ 165, x3

B. Back Squat
8 Reps, x3
*245 for all

C. 5 TnG Push Jerks
Rest 10 Seconds
10 Back Squats
*195 - 205 - 215

D. Class WOD
For Time:
20 C2B Pullups
30 KBS (1.5)
40 WB (20)
*15:43

4 February

Training (645a)

A. For Time
As a team of 3 or 4:

Guys
1200m Row
30 DB Snatches (50/35)
30 Over The Box Jumps (24/20)
30 Heavy KBS
1000m Row
25 DB Snatches
25 OTB Jumps
25 Heavy KBS
800m Row
20 DB Snatches
20 OTB Jumps
20 Heavy KBS
600m Row
15 DB Snatches
15 OTB Jumps
15 Heavy KBS
400m Row
10 DB Snatches
10 OTB Jumps
10 Heavy KBS
*19:28

B. Planks + Strict Pullups + Banded Triceps
x3

3 January

Training (3p)

A. Snatch
Worked skillwork up to 215 for some singles. 

B. Clean and Jerk
Worked skillwork up to 235 for singles. 

C. Back Squat
Triples up to 275

D. Class Workout
100 Yard Empty Prowler Sprint
14 Cal Ass Bike
10 U/B Thrusters (95)
Rest 3:30, x3
*1:26 - 1:32 - 1:38

E.  Tabata Pushups
*10 Reps Each Round

1 February

Training (3p)

A. Clean and Jerk
175/185/205/215/225
3+1, x2 @ 225
*Complete

B. Front Squats, 5 sets of 4
*235, complete

C. 5 RFT:
7 HPC 
9 T2B
11 PJ 
*135
*6:14