Training (230p)
A. Vitality Benchmark "Push/Pull"
Perform 4 Sets of Strict Pullups into Stritc Pushups
*163 Reps
B. "Aisle Seat"
3 RFT
400m Run
15 Back Squats (135)
*From Ground
15 S20 (135)
*9:38
*Tweaked my calf on the last 400m Run
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Monday, July 31, 2017
Saturday, July 29, 2017
29 July
Training (7a)
Tested TeamWOD
A.
In A Team Of 3 or 4:
21 PC
21 Pullups
15 PC
15 Pullups
9 PC
9 Pullups
*14:35
*P1 does 21/21, P2 does 21/21. Follow that until everyone does 9/9
Rest 5m
B.
21 Cal Bike
15 Cal Row
9 Burpees
15 Cal Bike
12 Cal Row
9 Burpees
12 Cal Bike
9 Cal Row
6 Burpees
*16:45
*Same pattern as Part A.
C.
For Time:
100 HSPU
100 T2B
50 Plyo Lunges To Pull-Up Bar
*6:55
*Break up between team as needed.
Did this with Moseley, Derick, and Besser.
Quads were crushed from yesterday.
Tested TeamWOD
A.
In A Team Of 3 or 4:
21 PC
21 Pullups
15 PC
15 Pullups
9 PC
9 Pullups
*14:35
*P1 does 21/21, P2 does 21/21. Follow that until everyone does 9/9
Rest 5m
B.
21 Cal Bike
15 Cal Row
9 Burpees
15 Cal Bike
12 Cal Row
9 Burpees
12 Cal Bike
9 Cal Row
6 Burpees
*16:45
*Same pattern as Part A.
C.
For Time:
100 HSPU
100 T2B
50 Plyo Lunges To Pull-Up Bar
*6:55
*Break up between team as needed.
Did this with Moseley, Derick, and Besser.
Quads were crushed from yesterday.
Friday, July 28, 2017
28 July
Training (230p)
A. EMOM For 25:00
Complete 6 Thrusters
0:00 - 5:00
95#
5:00 - 10:00
115#
10:00 - 15:00
135#
15:00 - 20:00
155#
20:00 - 25:00
185#
*Completed All 25m
B. Death by Air Bike
*2/4/6/8/10/12/14/16
*Tapped out at 18c
*Quads are destroyed
A. EMOM For 25:00
Complete 6 Thrusters
0:00 - 5:00
95#
5:00 - 10:00
115#
10:00 - 15:00
135#
15:00 - 20:00
155#
20:00 - 25:00
185#
*Completed All 25m
B. Death by Air Bike
*2/4/6/8/10/12/14/16
*Tapped out at 18c
*Quads are destroyed
Wednesday, July 26, 2017
26 July
Training (230p)
Partner "Small"
3 Rounds For Time:
1k Row
50 Burpees To 6" Target
50 Box Jumps (24")
800m Run
*DNF
*Tweaked R Calf, did everything but last run
Partner "Small"
3 Rounds For Time:
1k Row
50 Burpees To 6" Target
50 Box Jumps (24")
800m Run
*DNF
*Tweaked R Calf, did everything but last run
Tuesday, July 25, 2017
25 July
Training (230p)
A. OHS @ Tempo
5 Reps @ 22X1
Rest 3m, x3
*245/255/280
*Moseley put the wrong weight on the bar for the last set and I half joking told him to leave it and then decided to try it and got it. Heaviest OHS in probably 3 years.
B. "Rodeo"
100 Z-Press
80 KBS (1.5)
60 OHS (115)
40 Burpee Pull-ups
20 DB Snatch (50)
*17m Cap, add 1 second for every rep short
*17:05 (5 DB Snatches Short)
*Went U/B on KBS and it was the beginning of the end, could barely pick OHS up.
A. OHS @ Tempo
5 Reps @ 22X1
Rest 3m, x3
*245/255/280
*Moseley put the wrong weight on the bar for the last set and I half joking told him to leave it and then decided to try it and got it. Heaviest OHS in probably 3 years.
B. "Rodeo"
100 Z-Press
80 KBS (1.5)
60 OHS (115)
40 Burpee Pull-ups
20 DB Snatch (50)
*17m Cap, add 1 second for every rep short
*17:05 (5 DB Snatches Short)
*Went U/B on KBS and it was the beginning of the end, could barely pick OHS up.
Monday, July 24, 2017
24 July
Training (230p)
A. Box Squats, Build to heavy triple and then complete 3x5 at that weight.
*275 For all
B. With a 15m Clock Counting Down:
15:00 - 10:00
Find Heavy PC
10:00 - 5:00
Find Heavy SC
5:00 - 0:00
Find Heavy Jerk
*285 - 285 - 275
*Total Load Of 845#
C. Every 4m For 16m
Complete 500m Row
Then:
3 PC
2 FS
1 PJ
*Same Load Across
*260#
D. Tested "Bring Sally Up" For ēvoFIT with OHD Presses W/35# Plate
*Complete
A. Box Squats, Build to heavy triple and then complete 3x5 at that weight.
*275 For all
B. With a 15m Clock Counting Down:
15:00 - 10:00
Find Heavy PC
10:00 - 5:00
Find Heavy SC
5:00 - 0:00
Find Heavy Jerk
*285 - 285 - 275
*Total Load Of 845#
C. Every 4m For 16m
Complete 500m Row
Then:
3 PC
2 FS
1 PJ
*Same Load Across
*260#
D. Tested "Bring Sally Up" For ēvoFIT with OHD Presses W/35# Plate
*Complete
Saturday, July 22, 2017
22 July
Training (7a)
Tested Group WOD
7m Amraps At Each Station
Station 1
40 Yard bear hug carry
4 over the shoulder
Max cal air bike
Station 2
10 T2B
Max reps deadlifts
-if no t2b, complete 8 burpees
Station 3
8 heavy slam balls
DB snatch
Station 4
1 trip reverse bear crawl
Max reps heavy wall balls
Tested Group WOD
7m Amraps At Each Station
Station 1
40 Yard bear hug carry
4 over the shoulder
Max cal air bike
Station 2
10 T2B
Max reps deadlifts
-if no t2b, complete 8 burpees
Station 3
8 heavy slam balls
DB snatch
Station 4
1 trip reverse bear crawl
Max reps heavy wall balls
Friday, July 21, 2017
21 July
Training (230p)
A. Every 3m For 15m
400m Run
Then: Max Muscle-Ups In Remaining Time
*7-7-7-7-12
*40 Reps
B. Throwdown Workout #3
Every 2m For 10m
10 SC - 10 PJ (155)
8 SC - 8 PJ (185)
6 SC - 6 PJ (205)
4 SC - 4 PJ (225)
2 SC - 2 PJ (255)
*5:51 (With Laura)
C. Football Friday
*Jumping and Speedwork
A. Every 3m For 15m
400m Run
Then: Max Muscle-Ups In Remaining Time
*7-7-7-7-12
*40 Reps
B. Throwdown Workout #3
Every 2m For 10m
10 SC - 10 PJ (155)
8 SC - 8 PJ (185)
6 SC - 6 PJ (205)
4 SC - 4 PJ (225)
2 SC - 2 PJ (255)
*5:51 (With Laura)
C. Football Friday
*Jumping and Speedwork
Thursday, July 20, 2017
20 July
Training (12p)
A. With a Team Of 3:
30m Running Clock
5k Row
*Switch every 250m and person getting off row must complete 5 over the rower burpees before next person can begin.
75 No Squat Wallballs
W/Remaining Time:
Max Cals Air Bike
*157 Cals (We lost by 3 to Delly - JD - Ross)
A. With a Team Of 3:
30m Running Clock
5k Row
*Switch every 250m and person getting off row must complete 5 over the rower burpees before next person can begin.
75 No Squat Wallballs
W/Remaining Time:
Max Cals Air Bike
*157 Cals (We lost by 3 to Delly - JD - Ross)
Wednesday, July 19, 2017
19 July
Training (230p)
A. EMOM For 12m
Even: 19 Cal Row
Odd: Rest
*Completed
B. Build to a tough Snatch Cluster (1.1.1)
*155 - 185 - 205 - 215 - 215
C. Every 2m For 14:00
40 Du's
4 TnG Power Cleans (155)
4 Bar Facing Burpees
*Max DU's in remaining time.
*Score is total Du's
*7+379
A. EMOM For 12m
Even: 19 Cal Row
Odd: Rest
*Completed
B. Build to a tough Snatch Cluster (1.1.1)
*155 - 185 - 205 - 215 - 215
C. Every 2m For 14:00
40 Du's
4 TnG Power Cleans (155)
4 Bar Facing Burpees
*Max DU's in remaining time.
*Score is total Du's
*7+379
Tuesday, July 18, 2017
18 July
Training (230p)
A. Auxilliary Work
*MB Throws To Box
*OHD SB Throws
*KB SA Rows
*Dragonflies
B. 15m EMOM
Min 1: 8 Thrusters (115)
Min 2: 8 Heavy SB (50)
Min 3: Max Cals Air Bike
*Score is total Calories
*25 - 25 - 25 - 20 - 28
*123 Calories
A. Auxilliary Work
*MB Throws To Box
*OHD SB Throws
*KB SA Rows
*Dragonflies
B. 15m EMOM
Min 1: 8 Thrusters (115)
Min 2: 8 Heavy SB (50)
Min 3: Max Cals Air Bike
*Score is total Calories
*25 - 25 - 25 - 20 - 28
*123 Calories
Monday, July 17, 2017
17 July
Training (230p)
A. 15m To Find Max Complex Of:
3 Second Tempo DL - 2 Sec Pause At Mid Thigh - HSC - 2 Sec Pause in Dip of Jerk - PJ
*265 (Missed 280#)
B. 1k Row
Rest 5m
10m AMRAP:
1T Bear Crawl (No Sliders)
1T Run
10 C2B Pullups
10 DL (225)
10 T2B
*3:01 Row
*3+1 AMRAP
C. ēvoFIT Workout
3m AMRAPs
A. 15m To Find Max Complex Of:
3 Second Tempo DL - 2 Sec Pause At Mid Thigh - HSC - 2 Sec Pause in Dip of Jerk - PJ
*265 (Missed 280#)
B. 1k Row
Rest 5m
10m AMRAP:
1T Bear Crawl (No Sliders)
1T Run
10 C2B Pullups
10 DL (225)
10 T2B
*3:01 Row
*3+1 AMRAP
C. ēvoFIT Workout
3m AMRAPs
Saturday, July 15, 2017
15 July
Training (7a)
A. 30m EMOM (Team Of 3)
Min 1: 26 Cal Row
Min 2: 3x5 TnG U/B Clean and Jerks (135)
Min 3: 160m Run
Min 4: 24 Cal Air Bike
Min 5: 25 HSPU
B. Bench
Build to a tough Triple
*255
C. 5m Abs with Ginny
A. 30m EMOM (Team Of 3)
Min 1: 26 Cal Row
Min 2: 3x5 TnG U/B Clean and Jerks (135)
Min 3: 160m Run
Min 4: 24 Cal Air Bike
Min 5: 25 HSPU
B. Bench
Build to a tough Triple
*255
C. 5m Abs with Ginny
Friday, July 14, 2017
14 July
Training (230p)
A. 100 OHS For Time
*Every Break = 200m Run + 50 Du's
*115
*6:40 (71/29)
B. Bootcamp Workout
Every 2:00 For 12:00
Complete: 40 Big Flutter Kicks - 40 Shoulder Taps - 60 Jumping Jacks
*Complete
*Skipped 2nd 12:00
C. Agility/Footwork Drills + Football (30m)
A. 100 OHS For Time
*Every Break = 200m Run + 50 Du's
*115
*6:40 (71/29)
B. Bootcamp Workout
Every 2:00 For 12:00
Complete: 40 Big Flutter Kicks - 40 Shoulder Taps - 60 Jumping Jacks
*Complete
*Skipped 2nd 12:00
C. Agility/Footwork Drills + Football (30m)
Wednesday, July 12, 2017
12 July
Training (230p)
A. Every 3m For 12m
5DL - 2 HPC - 5 Front Squats
*Same Weight For All 4 Sets
*230#
B. 18m Amrap:
1 Mile SB Run Buy-In (30)
Then:
4 HSPU
8 Over The Box Jumps
12 Strict Press (95)
16 Walking Lunges
*4+31 Reps
C. Abs With Ginny :(
A. Every 3m For 12m
5DL - 2 HPC - 5 Front Squats
*Same Weight For All 4 Sets
*230#
B. 18m Amrap:
1 Mile SB Run Buy-In (30)
Then:
4 HSPU
8 Over The Box Jumps
12 Strict Press (95)
16 Walking Lunges
*4+31 Reps
C. Abs With Ginny :(
Tuesday, July 11, 2017
11 July
Training (230p)
A. Snatch
*Build To A Tough Single
*225
B. EMOM For 15m "Never Ending Story"
Min 1: T2B
Min 2: 12' Wallballs
Min 3: Power Cleans (115)
*Complete as many reps as possible at each station. Rest as needed.
*271 Reps (20/23/9)
C. Tested "Tri-Harder" Again With DP
10 RFT:
250m Ski
20 Cal Air Bike
250m Row
*24:22
A. Snatch
*Build To A Tough Single
*225
B. EMOM For 15m "Never Ending Story"
Min 1: T2B
Min 2: 12' Wallballs
Min 3: Power Cleans (115)
*Complete as many reps as possible at each station. Rest as needed.
*271 Reps (20/23/9)
C. Tested "Tri-Harder" Again With DP
10 RFT:
250m Ski
20 Cal Air Bike
250m Row
*24:22
Monday, July 10, 2017
10 July
Training (230p)
A. OHD Capacity Tester
Every 3m For 12m
5 TnG Power Cleans - 3 Push Press - 5 Push Jerks
*200 - 205 - 225 - 230x (Failed Last Jerk)
*3 Heaviest Loads (630#)
B. Aerobic Capacity Tester
12m Row For Max Meters
*3,423 Meters
A. OHD Capacity Tester
Every 3m For 12m
5 TnG Power Cleans - 3 Push Press - 5 Push Jerks
*200 - 205 - 225 - 230x (Failed Last Jerk)
*3 Heaviest Loads (630#)
B. Aerobic Capacity Tester
12m Row For Max Meters
*3,423 Meters
Saturday, July 8, 2017
8 July
Training (7a)
A. Tested Team WODs
25m Running Clock - Gauntlet Style
20/10 Cal Air Bike
20 Lunges
14 SA KB Thrusters (7L/7R)
14 No Squat WB
1 Trip Bear Crawl On Sliders - Run Sliders Back To Start
*4 Rounds
B. Core Tabata
Hanging L-Sits / Hollow Hold
4 Rounds Each
A. Tested Team WODs
25m Running Clock - Gauntlet Style
20/10 Cal Air Bike
20 Lunges
14 SA KB Thrusters (7L/7R)
14 No Squat WB
1 Trip Bear Crawl On Sliders - Run Sliders Back To Start
*4 Rounds
B. Core Tabata
Hanging L-Sits / Hollow Hold
4 Rounds Each
Friday, July 7, 2017
7 July
Training (230p)
A. OHS, 5 Reps @ 22X1 Tempo
Rest 3m, x5
*165/165/195/225/245
B. Tested Next Thursday Workout
With a 35m Running Clock:
5 Rounds of Cindy
Then: 30 Second Row For Cals
Then: 2 Attempts to Max Squat Clean
*Score For That Round is Cals + Heaviest Load Lifted
*That is 1 Round, AMRAP in 35 Minutes.
*Round 1: 15/225
*Round 2: 13/245
*Round 3: 12/265
*Round 4: 10/275
*Round 5: 8/265
*Total Load is 1,333#
C. Speedwork With Agnew
*10m
D. Football Drills
*20m
A. OHS, 5 Reps @ 22X1 Tempo
Rest 3m, x5
*165/165/195/225/245
B. Tested Next Thursday Workout
With a 35m Running Clock:
5 Rounds of Cindy
Then: 30 Second Row For Cals
Then: 2 Attempts to Max Squat Clean
*Score For That Round is Cals + Heaviest Load Lifted
*That is 1 Round, AMRAP in 35 Minutes.
*Round 1: 15/225
*Round 2: 13/245
*Round 3: 12/265
*Round 4: 10/275
*Round 5: 8/265
*Total Load is 1,333#
C. Speedwork With Agnew
*10m
D. Football Drills
*20m
Wednesday, July 5, 2017
5 July
Training (230p)
A. Front Squats, 5x2
Rest 3m B/W
*285 For All
B. 5 RFT:
200m Run
10 SDLHP (95)
20 Abmats
*9:20
C. ēvoFIT Workout
10m AMRAP
60 Sec Stone Chair W/Torpedo Buy-In
Then:
30 1-Arm Press (15L/15R)
20 Goblet Squats
10 Torpedo Twist
*Complete
Rest 2m
10m AMRAP
60 Second V-Sit Hold W/Arm Circles
Then:
30 Torpedo Jumping Jacks
20 Torpedo Stationary Lunges
10 Curl To Press + Tricep Ext
*Complete
A. Front Squats, 5x2
Rest 3m B/W
*285 For All
B. 5 RFT:
200m Run
10 SDLHP (95)
20 Abmats
*9:20
C. ēvoFIT Workout
10m AMRAP
60 Sec Stone Chair W/Torpedo Buy-In
Then:
30 1-Arm Press (15L/15R)
20 Goblet Squats
10 Torpedo Twist
*Complete
Rest 2m
10m AMRAP
60 Second V-Sit Hold W/Arm Circles
Then:
30 Torpedo Jumping Jacks
20 Torpedo Stationary Lunges
10 Curl To Press + Tricep Ext
*Complete
Tuesday, July 4, 2017
4 July
Training (12p)
Class WOD
"Independence"
W/A Partner:
200 DU's
*Partner Holds Plank
800M SB Run
50 PC (135)
50 Thrusters (135)
*Must be in sets no smaller than 5.
50 Synchro BFB
800M SB Run
200 DU's
*Partner Holds Front Rack (135)
100 Cal Air Bike
*32:39
Class WOD
"Independence"
W/A Partner:
200 DU's
*Partner Holds Plank
800M SB Run
50 PC (135)
50 Thrusters (135)
*Must be in sets no smaller than 5.
50 Synchro BFB
800M SB Run
200 DU's
*Partner Holds Front Rack (135)
100 Cal Air Bike
*32:39
Monday, July 3, 2017
3 July
Training (230p)
A. 15M EMOM:
Min 1: 8 16' WB (20)
Min 2: 8 Heavy SB (50)
Min 3: 8 T2B
*Every round increase 1 rep for all movements.
*Complete
B. In 16m:
6m To Find 10RM Press
*145
10m To Find Max Complex Of 1 Squat Clean and 1 FS
*295
C. Throwdown Chipper
50 Reg WB (20)
50 Heavy WB (30)
80 Heavy Swings
60 DL (225)
40 C2B
20 Synchro BFB
1 Lap Bear Crawl On Sliders
*11:30
A. 15M EMOM:
Min 1: 8 16' WB (20)
Min 2: 8 Heavy SB (50)
Min 3: 8 T2B
*Every round increase 1 rep for all movements.
*Complete
B. In 16m:
6m To Find 10RM Press
*145
10m To Find Max Complex Of 1 Squat Clean and 1 FS
*295
C. Throwdown Chipper
50 Reg WB (20)
50 Heavy WB (30)
80 Heavy Swings
60 DL (225)
40 C2B
20 Synchro BFB
1 Lap Bear Crawl On Sliders
*11:30
Saturday, July 1, 2017
1 July
Training (7a)
EVENT 1:
-Burpee Long Shuttle Run
*Burpee at 0 - Run to 5 yard line - burpee at 5 - run back to 0 - 2 burpees at 0 - run to 10 - 2 burpees at 10 - back to 0 - 3 burpees at 0 - run to 15 - 3 burpees at 15 - run to 0 - 4 burpees at 0 - run to 20 - 4 burpees at 20, run to 0 - 5 burpees at 0 - run to 25 - 5 burpees at 25 - run to 0 - 6 burpees at 0 - run to 30 - 6 burpees at 30 - run back to 0 - 7 burpees at 0 - run to 35 - 7 burpees at 35 - run to 0 - 8 burpees at 0 - run to 40 - 8 burpees at 40 - run to 0 - 9 burpees at 0 - run to 45 - 9 burpees at 45 - run to 0 - 10 burpees at 0 - run to 50 - 10 burpees at 50 - run back to 0.
*5 and some change
EVENT 2:
40 - 30 - 20 - 10
Cal Air Bike
40- 60 -80- 100
Du's or Singles
*If Singles, add 60 seconds to total time.
*7 and some change
EVENT 3:
Max Time Stone Chair
*Facing Each Other In Circle. Girls Get Grey Ball, Guys Get Orange/Green. Pass with hands extended, then can hold to chest. When someone stands up, they are out.
*5 and some change
EVENT 4:
Establish Team 2RM Squat Clean In 7m?
*245
Bench
A. Dynamic Effort
10 Reps, rest 3m, x2
5 Pause + 5 Dynamic x1
5 Pause + 10 Dynamic x1
5 Pause + 15 Dynamic x1
*All @ 135#
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