31 March

Training (7a)

A. Tested TeamWOD

"AMIGO" WITH A TEAM OF 3-4 PEOPLE: 50 CAL BIKE 50 CAL ROW 50 BAR FACING BURPEES (12 REP INCREMENTS) 200M SB RUN 40 CAL BIKE 40 CAL ROW 40 FRONT SQUATS (10 REP INCREMENTS) 200M SB RUN 30 CAL BIKE 30 CAL ROW 30 POWER CLEANS (8 REP INCREMENTS) 200M SB RUN 20 CAL BIKE 20 CAL ROW 20 PUSH JERKS (6 REPS) 200M SB RUN 10 CAL BIKE 10 CAL ROW 10 SYNCHRO BFB 200M SB RUN *135/85

*24:41 (Andy and Brent)

B. Pain Cave 

*Tris/Bis

30 March

Training (230p)

A. For Time:
800m Run
Then: 
4 Rounds
21 KBS (1.5)
15 Pullups
9 S2O (155)
*11:25
*Run Was 3:40, Everything else U/B

B. Heavy MB Carries (150#) Bear Hug
*70 Yards
Rest 4m
*160 Yards

C. Tabata Pushups
*10

D. Tabata Core
*S/L V-Ups + Hollow Holds

28 March

Training (230p)

A. Skill Warm-Up
Planks/Pullups/Pushups/Core

B. 
"DEATH BY 1,000 PAPERCUTS" MIN 1: 2 DL MIN 2: 2 CAL BIKE (FEMALES 2) MIN 3: 4 DL MIN 4: 4 CAL BIKE (4) MIN 5: 6 DL MIN 6: 6 CAL BIKE (6) MIN 7: 8 DL MIN 8: 8 CAL BIKE (6) MIN 9: 10 DL MIN 10: 10 CAL BIKE (8) MIN 11: 12 DL MIN 12: 12 CAL BIKE (8) MIN 13: 14 DL MIN 14: 14 CAL BIKE (8) MIN 15: 16 DL MIN 16: 16 CAL BIKE (8) IF PERFECT AND RX ONLY MIN 17: 18 DL MIN 18: 18 CAL BIKE (10)
*18 Rounds (Used 225#)

C. Shoulders

27 March

Training (230p)

A.
"T2B CONSISTENCY" EMOM FOR 10M TOES TO BAR 1. GOAL IS TO PICK THE SAME NUMBER FOR EACH ROUND. 2. SCORE IS LOWEST NUMBER - DEVIATION FOR 10 ROUNDS. DEVIATION MEANING THE BIGGEST DIFFERENCE BETWEEN NUMBERS. FOR EXAMPLE: 7-7-7-7-7-7-6-5-5-4. DEVIATION WOULD BE 7-4 OR 3. YOUR SCORE WOULD THEN BECOME LOWEST NUMBER ROUND (4) - DEVIATION (3) FOR A SCORE OF 1. *11

B.
"IRONMAN" 10/6 CAL BIKE 200M RUN 10/6 CAL SKI 2 FRONT SQUATS (185/105) 30 DU'S REST 3M, X3 *SCORE IS COMBINED TIME FOR ALL 3 ROUNDS.
*1:51 - 1:55 - 1:54
*5:40 (Ran Outside)

C. Tested ēvoFIT for tomorrow
25m Partner AMRAP
(You Go - I Go)
Station 1:
10 Burpees To Target
15 Cal Row
30 Air Squats

Station 2:
200m Ski
15 Yard Plate Push
15 Yard Reverse Plate Drag

Station 3:
30 Yard Bear Crawl (15 F/W - 15 Rev)
7-7-7 Shoulders
L Arm Press
R Arm Press
Z-Press

*1 Round Each and then move on.
*2+1 Round of Ski/Plate Push (Aggie)

26 March

Training (230p)

A. Push Jerk Complex
5 TnG DL + 5 HPC + 5 TnG Push Jerks
Heaviest 3 Loads in 15m
*205 - 215 - 215
*635#
*215# Pulled me around all over the place. Shouldn't be that heavy OHD. 

B. "Eiffel Tower" Repeat
10 Burpee To High Target
20 OHS (95)
30 Over The Box Jumps (24)
40 WB
50 Cal Row
40 WB
30 OTB Jumps
20 OHS
10 Burpee To High Target
*11:01 (Previous Score 12 months ago was 10:43)
*Box Jumps were brutal, hip flexors on fire. 

C. Bench W/KB's
115# + Yellow Bells x8
145# + Yellow Bells x8
155# + Yellow Bells x8

24 March

Training (7a)

FOR TOTAL TIME: 4 ROUNDS OF: "YOU GO - I GO" 12/7 CAL BIKE 40 DU'S 10 BOX JUMPS (30/24) 150M HEAVY SHUTTLE (50/30) *0-25-0-50-0 WHEN 4 ROUNDS ARE COMPLETE: AS A TEAM, 1 PERSON WORKS AT A TIME: 100/80 CAL ROW 100 KBS (2/1.5) 100/60 CAL BIKE 100 SA KB OHD SQUATS (1.5/1) 1. SCORE IS TOTAL TIME, NO REST BETWEEN "YOU GO - I GO" AND CHIPPER.

*43:30

23 March

Training (430p)

Open WOD 18.5
7m AMRAP:
3-3/6-6/9-9/12-12/15-15
Thrusters (100#)
C2B
*Complete Round of 18 (126 Reps) 
*-12 Reps from 4 Years Ago. 

21 March

Training (230p)

A. "Echo Bike Conditioning"
60 Seconds @ 80% Effort
Rest 2:30, x4
Goal is to keep RPM's the same for all 4 rounds
*72 For All 4

B. 16M EMOM
Min 1: 200 Yard Suicides (0-25-0 x4)
Min 2: 10 Goblet Squats (2-1.5's)
Min 3: 14 Cal Bike (Rx+)
Min 4: 2 Bar Facing Burpees + 6 TnG C&J (135/Rx+)
*Completed All 16. Got Pretty uncomfortable. 

20 March

Training (230p)

A1. KB Split Squats 
8 Reps Each Side

Rest 30 Seconds

A2. Bounding Work

Rest 2m, x4

B. For Time:
"Lottery"
50 KBS (1.5)
50 T2B
50 WB (20)
50 Cal Echo Bike
*Begins with and EMOM until completion, 5 Burpees
*14:43 (Previous Score from 12 months ago was 15:55)

C. Tested Tomorrow's ēvoFIT Workout

A. 500m Ski For Time
*1:36

Rest 3m

B. 500m Row For Time
*1:36

C. 12m AMRAP
10 Burpees To Target
20 WB
30 Torpedo - DC Crunches
40 Torpedo - Jumping Jacks
*3+2 Burpees

19 March

Training (230p)

A. Every 2M For 6m
1 Power Clean + 1 Front Squat
*255

B. Every 2M For 6m
1 Power Clean + 1 Hang Squat Clean
*255

C. Establish 1RM Clean and Jerk In 12m
*265

Rest 2m

Take 80% Of C and Complete Max Reps C&J In 5m
*20 Reps

D. Shoulders In Paincave

17 March

Training (7a)

TEAMS OF 3 (Andy/Bird) FOR TIME: PROWLER SHUTTLE 0-5-0-10-0-15-0-20-0-25-0 *140/50 50 PARTNER OVER THE BOX JUMPS *P1 JUMPS OVER/P2 JUMPS OVER = 1 REP 50 T2B 50 BURPEES TO HIGH TARGET PROWLER SHUTTLE *10:55 THEN SWITCH FOR TIME: 50/30 CAL BIKE 50 HANG SQUAT CLEANS (135/85) *-2 EVERY SWITCH 50 JERKS (135/85) *-2 EVERY SWITCH 50 SYNCHRO BFB (ALL 4) 50/30 CAL BIKE
*13:40 1. BOTH WORKOUTS DONE WHILE 1 PERSON HOLDS HEAVY SB

Bench
100 @ 225# (Grayson, Me, Jeff)
Then:
100 @ 135#
Then
50 U/B @ 45#

16 March

Training (430p)

Open WOD 18.4
For Time:
"Diane"
Then:
21 DL (315#)
50 Foot HS Walk
15 DL (315#)
50 Foot HS Walk
9 DL (315#)
50 Foot HS Walk
*9m Time Cap
*Finished 129 Reps  (9 DL into Round of 15)

14 March

Training (230p)

A. With a 90 Second Clock Counting Down
20 Cal Bike
Max Clean and Jerks With Remaining Time (185)
Rest 3:30, x3
*6-7-7 (20 Reps)

B. 
"Teddy"
14m AMRAP
30 Z-Press (45)
14 Cal Bike
30 Pushups
100m SB Run (50#)
30 Pullups
*3+9 Reps

13 March

Training (230p)

A. Tabata Mash
-Goblet Squats (1.5)
-T2B
-Bear Crawl (10 Yards Reverse - 10 Yards Forward)
*Score is Goblet Squats + T2B
*11/12 x5 Rounds - 12/12 x1 Round
*139 Reps

B. "The Pit" 
3 Rounds For Calories
10 DL (225)
30 Second Max Cals On Ski
Rest 3:30, x3
*18-18-18 (54 Cals)

C. Tested ēvoFIT WOD For Tomorrow
25m Amrap:
2 Rounds At Each Station 

Station 1: 
250m Ski
20 Pushups

Station 2: 
40 Russian Twist W/Torpedo
20 S/L Deadlifts (10 Each Leg)
10 Torpedo Twist
*30

Station 3: 
20 Banded Tricep Pressdown
20 Toes To Rack
20 Banded Lat Pulls

Station 4: 
200m Run
20 Hip Taps In Plank

*1+2 Rounds of Ski+Pushups

12 March

Training (230p)

A. Vitality Barbell Complex 1
6 Press - 6 Front Squats - 6 Push Press - 6 Front Squats - 6 Push Jerks - 6 Front Squats
Every 4m For 12m
*Score is total load for all 3 sets
*135 - 125 - 130 
*390

B. "Flush"
With a Partner
8 Synchro BFB (75)
10-1 Thrusters (10-10-9-9-8-8...)
8 Synchro BFB
10-1 Heavy Swings
8 Synchro BFB
10-1 Press (75)
*11:39
*With Moseley

C. Pause Squat Triples (3 Seconds At Bottom)
*205-215-225-235

10 March

Training (7a)

"GIMME FIVE" 5M AMRAP: LADDER (1-1-1 / 2-2-2 / 3-3-3) POWER CLEANS SYNCHRO BFB DEADLIFTS *135/85
*WE USED 185# 5M AMRAP: 15 YARD PLATE PUSH 15 YARD OHD WALKING LUNGE 15 YARD REVERSE PLATE DRAG 15 YARD OHD WALKING LUNGE *45/35 5M AMRAP: 21-15-9 CAL BIKE (15-9-6) PULL-UPS JUMP SQUATS 5M AMRAP: MAX SETS OF: 100/80M SKI
3 OVER THE PLATE BURPEES

THEN

BENCH
3-3-3-3-3-1-1
*165-195-225-255-285-300-300

9 March

Training (330p)

A. Open WOD 18.3
14m AMRAP:
100 DU's
20 OHS (115)
100 DU's
12 Muscle-Ups
100 DU's
20 Snatches (50#)
100 DU's
12 Bar Muscle-Ups
*1+1 Ring Muscle-Up

7 March

Training (230p)

"Full Ride"
A. EMOM For 20m
Min 1: 3 Cal Bike
Min 2: Front Squats (135)
Min 3: 3 Burpees + 30 DU's
Min 4: 3 KB Thrusters (2@53#)
*If perfect thru 16m, continue for one additional round to 20m. 
*3-6-9-12-15
*Completed 20m

6 March

Training (230p)

A. Deadlift, 3 sets of 4 
Tempo Of 42X2
*255 - 285 - 305

B. As Many Sets As Possible In 12m Of:
8 Cal Bike
30 DU's
8 C2B
8 DL (225)
*7 Sets (Finished Du's in 8th Round)

C. Tested ēvoFIT Workout For Tomorrow
12m EMOM
Min 1: 4 Lap SB Run (30)
Min 2: Glute Bridge Hold With SB Press
Min 3: Bicep Hold At 90 Degrees (45)
*Complete

Rest 3m

12m AMRAP:
1k Ski
15 Burpees Over Torpedo
30 Z-Press
45 DC Crunch With Torpedo
60 Pulse Squats
*30
*1+500m Ski

D. Raised BB Rows
3x8 (85#)

E. 10-1 Bicep Ladder
*85#

5 March

Training (230p)

A. Find Tough 3-Stop Snatch
*175

B. Find Tough 3 Position Snatch
*195

C. With A Partner
"Fun Coupon"
15m Amrap:
50 WB
40 Cal Row
30 OHS (95 - 115 - 135 - 155)
*3+6 OHS
*Did this with Kyle

D1. Bench, 6 Reps
30 Second Rest
D2. Incline DB Bench, 10 Reps
30 Second Rest
D3. Pullups, 8 Reps
Rest 90 Seconds, x3
*225 - 70# - 8 Reps For All

E. Sorenson - 90 Seconds

3 March

Training (7a)

IN TEAMS OF 3 OR 4 1M MAX CALS ON BIKE MEN >24 = 5 C&J 18-23 = 5 C&J + 5 HEAVY SB (50/30) <18 = 5 C&J +5 HEAVY SB + 5 BURPEES WOMEN >14 = 5 C&J 10-13 = 5 C&J + 5 HEAVY SB <10 = 5 C&J + 5 HEAVY SB + 5 BURPEES X2 ROUNDS 1M MAX CALS ON ROWER MEN >24 = 5 C&J 18-23 = 5 C&J + 5 HEAVY SB (50/30) <18 = 5 C&J +5 HEAVY SB + 5 BURPEES WOMEN >16 = 5 C&J 12-15 = 5 C&J + 5 HEAVY SB <12 = 5 C&J + 5 HEAVY SB + 5 BURPEES X2 ROUNDS
*27:04 REST 2M FOR TIME: 100/70 CAL BIKE 100 T2B 100/70 CAL ROW 100 YARDS WALKING LUNGES (50/30)

*Yes Crowder, this was a bad idea.

2 March

Training (430p)

18.2

12m AMRAP
1-10
DB Squat (50#)
Bar Facing Burpees
Then W/ Remaining Time
Max Clean
7:12 / 275#