31 May

Training (1p)

A. 3RM Power Snatch From Low Blocks
*195

B. 3RM Power Clean and Jerk From Low Blocks
*255

C. For Time:
800m Run
21 T2B
21 OHS (95)
400m Run
15 T2B
15 OHS (115)
200m Run
9 T2B
9 OHS (135)
*9:52

29 May

Training AM Session (10a)

A. Swim WOD With Ganassi


Training PM Session (230p)

A. Power Snatch From Blocks
5RM - 185#

B. 5 Singles @ 170#

C. Power Cleans From Blocks
5RM - 235#

D. 5 Singles @ 220#

E. BB Hip Thrusts (135#)

F. Bis/Tris

28 May

Training (1p)

A. Clean and Jerks (Power/Push)
8x3, Rest 2m B/W
*215 For All

B. 8x3 Push Press @ 185#
Rest 90 Seconds B/W

C. Tested ēvoFIT
25m AMRAP
100 Flutter Kicks
80 Second Stone Chair
60 SA Seated Torpedo Presses (30/30)
40 Torpedo Box Step-Ups
20 Cal Bike
*200m Run After Every Movement
*1+Run Prior To Bike

*Legs sore from Murph, but nothing else. 

Memorial Day Murph

Training (7a)

"Murph"
1-Mile Run
100 Pullups
200 Pushups
300 Squats
1-Mile Run
*41:44 (PR)
*Pull-Ups were in sets of 10. Pushups were 10s,8s,7s,5s, Squats Were U/B Sets of 30.

25 May

Training Session (7a)

A.
32M AMRAP: 1 ROUND AT EACH STATION WITH A PARTNER STATION 1: 200 YARD FARMERS WALK (2/1.5) 40 KBS (2/1.5) STATION 2: 40/25 CAL SKI 40 WALLBALLS (20/14) STATION 3: 40/25 CAL BIKE 40 T2B STATION 4: 40/25 CAL ROW 40 Z-PRESS (45/35) B/W EVERY STATION COMPLETE: 30 SECOND SYNCHRO PLANK KNUCKS WITH PARTNER

*COMPLETED 8+20 SWINGS (CP)

B. BIS/TRIS (PAINCAVE)

24 May

Training AM Session (6a)

A. 10m Ski

B1. 10 Cal Ski Sprint
B2. BB Curls
B3. Banded Pressdowns
B4. Seated Z-Press
B5. Banded Pullups
Rest 3m, x4

C. Mobility

Training PM Session (130p)

A. With A Partner
0:00 - 5:00
Max Cals Bike

5:00 - 6:00
Max Synchro Burpees

6:00 - 7:00
Rest

7:00 - 12:00
400m SB Run
W/Remaining Time Complete
Plate To OHD (45)

12:00 - 13:00
Rest

13:00 - 15:00
Max Cals Bike

15:00 - 16:00
Max Synchro Burpees

*145/18/103/57/19
*343 Cals

B. Incline Bench
10RM Incline Bench
Rest 2m
-10%, 2x10
*225# x10
*205x10, 10

C. Axle Bar Curls

22 May

Training (115p)

A. Interval "Helen"
Every 4:00 For 20:00
1 Round Of Helen
400m Run
21 KBS
12 Pullups
*Rounds 2/4 C2B Pullups
*Complete

B. Delly's Birthday WOD
10-20-30-40-30-20-10
Cal Row
Heavy WB
Cal Ski
Heavy KBS
Cal Bike
Synchro Pushups (Round of 40 is Synchro Burpees)
*39:01 (TDelly + Jeff)

21 May

Training (115p)

A. For Time (With Vest) + Partner
5k Row
50 Synchro Air Squats
25 Synchro T2B
3k Ski
50 Synchro Air Squats
25 Yard Burpee Broad Jump
*34:05

B. 4 Sets of 3 Squat Clean and Jerks @ 200#
Rest 2m B/W

C. For Time:
18 DL 
6 Front Squats
12 Power Cleans
3 Thrusters
400m Run
100 DU's
*225#
*6:42

20 May

Training AM Session (6a)

A. Mile Run

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Curl 2 Press
B4. Bent Over Rows
B5. Prone DB Raises
Rest 2m, x3

C. Mobility


Training PM Session (115p)

A. Banded Box Squats (10x3)
*185+Bands
*Complete

B. Snatch 7x3 @ 160#
*Complete

C. Snatch Pulls

D. BB RDL's
10 Each Leg, x3

E. Tempo Strict Press
41X1, 4x3
*135/135/155/180

F. 18m AMRAP
12 Cal Row
10 T2B
10 Jerks (155)
*11 Rounds

18 May

Training (7a)

"LINE-UP" IN TEAMS OF 3-4 3 ROUNDS 12/8 CAL SKI (P1) 12/8 CAL SKI (P2) 12/8 CAL SKI (P3) 3 ROUNDS 10 BACK SQUATS 10 FRONT SQUATS 10 OHS 10 BFB *135/85 THEN: 3 ROUNDS 10 PUSH PRESS 10 PUSH JERKS 10 THRUSTERS 10 BFB (SYNCHRO - 2) *135/85 THEN: 3 ROUNDS 10 POWER CLEANS 10 HANG POWER CLEANS 10 HANG SQUAT CLEANS 10 BFB (SYNCHRO - 3) *135/85 THEN: 3 ROUNDS 12/8 CAL BIKE (P1) 12/8 CAL BIKE (P2) 12/8 CAL BIKE (P3) 1. 1 ATHLETE CHOOSES BS/FS/OHS OR BFB AND MUST COMPLETE THAT PORTION FOR BOTH ROUNDS. SAME GOES FOR PP/PJ/THRUSTERS. *25:55 (Ryan and Dave Benham)

B. Bench
Tempo of 42X1 For 4 Reps
*185 - 215 - 235 - 265

C. 130 Pushups

17 May

Training AM Session (6a)

A. Mile Run

B1. 10 Cal Ski Sprint
B2. 5 Tempo Strict Pullups
B3. Seated DBL KB Press x20
B4. DB Biceps
B5. 40 Banded Tricep Pressdowns
Rest 30 seconds, x3

C. Mobility


Training Session PM (115p)

A. "Estranged"
With A Partner
7m AMRAP
5 Rounds
7 PC (135)
7 Synchro BFB
*Max Cals Row With Remaining Time
*111 Cals

Rest 2m

7m AMRAP
50 KBS (2)
100 DU's
50 Pullups
100 DU's
*Max Cals Bike With Remaining Time
*74 Cals
*Total = 185 Cals

Handstand Walk + Carries
10 Yard Heavy Carry (150)
10 Yard HS Walk
2m Rest
11 Yard Carry
11 Yard Walk
2m Rest
12 Yard Carry
12 Yard Walk
2m Rest
15 Yard Carry
15 Yard Walk
*All Unbroken

15 May

Training (115p)

A. For Time:
21-15-9 
OHS
Bench
Deadlift
*Weights Are Ascending for 21/15/9. 
*OHS Were (135/175/205) - Bench (175/205/225) - DL (245/295/345)
*11:01

B. 3 Sets For Total Time
1 PC + 1 HPC + 6 TnG Jerks (155)
6 Over The Bar Burpees
40 DU's (Any Mistake = 1 Over The Bar Burpee
*50/45/44 = 2:19

C. 2m Work/1m Rest
16 Cal Bike 
4 TnG C&J (135)
Max T2B
14 Cal Bike
4 TnG C&J
Max T2B
12 Cal Bike
4 TnG C&J
Max T2B
10 Cal Bike
...
...
8 Cal Bike
....
...
*Continue Until 80 T2B Completed
*7:46 (33/59/80)

14 May

Training (115p)


A. Pause Power Cleans
6x2
*Built To 235#

B. For Time
3 Rounds
15 PC (115)
20 Pushups
2 Rounds
27 Cal Row
75 DU's
1 Round
50 Cal Air Bike
*?

C. 400m Run
21 Wallballs (30)
21 Pushups
21 Pullups
400m Run
15
15
15
400m Run
9
9
9
*With Vest
*9:17


D. Tested ēvoFIT
25m AMRAP
21-15-9
Bike
Plated Halos
Plate To OHD

Rest 2m

15-12-9
WB
2:1
Banded Pressdowns
MB Russian Twists

Rest 2m

12-9-6
Run/BC Shuttle
Over The Torpedo Burpees
Curl 2 Press

*Just short of 1 Round
*With Vest

13 May

Training AM Session (6a)

A. Mile Run

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Lat Pulls
B4. Lying Tricep DB Ext
Rest 4m, x3

C. Mobility

Training PM Session (130p)

A. Back Squat Singles With Tempo
7 Seconds Down - 3 Seconds Hold - Explode Up
Rest 3m, x7

B. 3 Rounds For Time
800m Run
40 KBS (1.5)
40 WB (20)
*21:39
*All WB/KBS U/B

C. Tempo Deads
4 Sets of 3
42X1
*275/305/335/365

D. Bicep Finisher
*Banded BB Curls x100

11 May

Training (7a)

A. "IN A TEAM OF 3 OR 4
100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/60 CAL BIKE 800M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 6-1 TnG C&J LADDER TEAM COMPLETES 1 C&J TEAM COMPLETES 1 C&J TEAM COMPLETES 1 C&J TEAM COMPLETES 2 TNG C&J TEAM COMPLETES 2 TNG C&J TEAM COMPLETES 2 TNG C&J CONTINUE UNTIL 6-6-6 TNG CLEAN AND JERKS COMPLETED. 800M RUN AS A TEAM 100/60 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT.

*29:55 (Ryan and Aggie) 1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER LAST. THEY CAN SHARE THE C&J WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS 100/80 CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.

B. Build To A Tough 8 Rep DL (No Mix, Hook Only)

*305/335

C. 50 U/B Bench @ 115

Rest 4m

25 U/B Bench @ 135

*Complete

10 May

Training Session AM (6a)

A. 1 Mile Run

B1. 10 Reps Curls
B2. 10 Reps Tricep Pressdown
No Rest, x10 Sets

C. Tabata Hollow Holds

D. Mobility


Training Session PM (115p)

A. 60 Second Air Bike
Rest 6 Minutes
*Complete 1 T2B For Every Cal On Bike
B. 30 Second Air Bike
*Score is total cals for both pieces
*51/24 = 75

C. With A Partner
2 RFT
10 BMU
20 BFB
30 DL (225)
40 Heavy Wallballs
*6:52 (With TC)

D. 100 WB For Time
Begins with and EMOM, 1 Squat Clean @ 245#
Cash - Out 
400m Run
*6:39

8 May

Training Session (115p)

A. 4 RFT
21 Cal Ski
15 Cal Bike
*6:26

B. 3 Position Clean (Top To Bottom)
*Find Heaviest Load in 20m
*255#

C. Every 3m For 18m
15 T2B
10 Clean and Jerks
(135/155/175/195/215/235)
*Finished with 15 Seconds To Go

D. Push Press
3x7
*165/195/225

E. Farmers Walk (90#)
*360 Yards

7 May

Training (2p)

A. Accessory Work
Butt Walks - Banded Face Pulls - Bent Over Rows - OHD KB Walks

B. For Time: 
20-2
Burpees To Target
KBS (1.5)
*10:46

C. 90# FW Practice
*380-400 Yards

D. Tested ēvoFIT
10m EMOM
8 Cal Bike

Rest 3m
10m EMOM
Even: 10 SB
Odd: 12 Thrusters + 12 DC Crunches

6 May

Training AM Session (615a)

A. 1 Mile Run

B1. 10 Cal Ski Sprint
B2. Strict Pullups, x10
B3. Behind The Neck Triceps
B4. Prone DB Lateral OHD Raise
B5. Paralette L-Sit Holds (60 Seconds)
Rest 2m, x3

C. Mobility

D. FW With 90's

Training PM Session (115p)

A. Snatch Balance, 3 Sets of 2
*185 - 215 - 215

B. High Hang Squat Snatch, 3 Sets of 2
*155-185-205

C. For Time
50 Du's - 10 Squat Snatch (135)
50 Du's - 8 Squat Snatch (155)
50 Du's - 6 Squat Snatch (185)
50 Du's - 4 Squat Snatch (205)
50 Du's - 2 Squat Snatch (225)
*10:12

D. Back Squat Waves
4-2-4-2-4-2
4's with 295#
2s (310 - 325 - 350x1)
*2m Rest B/W All

E. Class WOD
"Teddy"
14m Amrap
30 Z-Press (45#)
14 Cal Bike
30 Pushups
100m Heavy SB Run (50#)
30 Pullups
*3+19 (Wore Vest)
*3+9 Last Year With NO Vest

F. Farmers Carry With 90s (1 Big Lap + 30 Yards)

G. 3m Abs

4 May

Training (7a)

A. Tested Class WOD

IN TEAMS OF 3 800M SB RUN 120/75 CAL SKI 200 YARD PLATE PUSH FROGGER (0-20) 120/75 CAL ROW 80/40 PUSHUPS *ONLY WORKING WHILE TEAM IS HOLDING PLANK 120/75 CAL BIKE 800M SB RUN
*26:50 (Laura/Steve/CP) 1. PLATE PUSH FROGGER IS DONE BY COMPLETING 10 TRIPS OF 20 YARDS. 5-25-5 AND 30-50-30. 2. FOR PUSHUPS, ENTIRE TEAM MUST BE HOLDING PLANK WHILE ONE PERSON WORKS AT A TIME ON PUSHUPS. BREAK UP AS NEEDED BUT WHEN ONE PERSON RESTS, NO ONE ELSE CAN WORK.

15m To Find Heavy Snatch
*225 A Couple Times

3 May

Training Session AM (6a)

A. 5m Ski

B1. 10 Cal Ski Sprint
B2. Strict Pullups
B3. Shoulder Work 
B4. Hollow Holds
B5. Curls
Rest 3:30, x3

C. Mobility

Training Session PM (130p)

A. 18m EMOM
Min 1: 12-14-16 Cal Bike
Min 2: 4-5-6 TnG Cleans + TnG Jerks (155)
Min 3: 3-4-6 Muscle-Ups

First 2 Rounds 12-4-3
Middle 2 Rounds 14-5-4
Final 2 Rounds 16-6-6
*Completed With Vest, 18 Rounds

B1. SB Throws Off Back
Rest 10 Seconds
B2. Pause Bench @ 185#
*10/10 - 10/12 - 10/20

C1. Lat Pulldowns (Seated)
C2. Plank + Pushups
Rest 2m, x2

D. Core

1 May

Training (2p)

A. Partner Tabata
-Over The Shoulder DBall (150)
*28
-Synchro Abmats
*58 Reps
-DU's
*398 (39)
-Partner Pushups
*61
*184 Total

B. For Time:
"Trilogy"
3 RFT
500m Row
20 KBS (2)
15 T2B
10 DL (275)
*11:15

C. 400m SA FW (200 Left - 200 Right)
*U/B