30 November

Training Session (730a)

Tested Team WOD

FOR TOTAL TIME: ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS ROW CALS OR FRONT SQUATS (75/55) REST 1M ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS HEAVY SWINGS (RUSSIAN) STRICT PRESS/PUSH PRESS REST 1M 10 JUMP SQUATS TO BAR + 500M ROW + 10 5 JUMP SQUATS TO BAR + 400M ROW + 5 3 JUMP SQUATS TO BAR + 300M ROW + 3 RIGHT INTO 75 SYNCHRO U/B AIR SQUATS *BEAR HUG 1 SB (50/30) *ANY BREAK IN MOMENTUM = -5 REPS *ANY BREAK IN SYNCHRO = -5 REPS 1. ANY COMBINATION OF ROW/FS EQUAL 250/200. REST 1 MINUTE FROM THE 250TH REP. 2. SAME RULES FOR HEAVY SWINGS/PRESSES. 3. ONE PERSON DOES 10/500/10 AND THEN THE NEXT PERSON DOES 5/400/5 AND SAME FOR 3/300/3. 4. DISCUSS SLAMBALL HOLDS FOR ROWING PIECE. THEY MAY SEEM HESITANT BUT THEY WILL LOVE IT! TRUST ME.

29 November

Training (8a)

Jumped in Class Workout

30m EMOM
Min 1: 40 Yard BC
Min 2: 12 Cal Bike
Min 3: 12 Heavy SB
Min 4: 12 T2B
Min 5: Cal Ski
*Score is Total Cals
*21/21/21/22/22/30
*137 Cals

Then: 

50 U/B KBS (2)

Turkey Day (28 November)

Training Session (730a)

Jumped In Class Workout

3k Row (70# BH Hold)
60c Bike
21 S2O (155)
21 Synchro BFB
1,600m Row (BH Hold)
80c Bike
15 S2O (185)
15 Synchro BFB
1k Row (BH Hold)
100c Bike (205)
9 S2O (205)
9 Synchro BFB
*With Justin Stone
*41:45

27 November

Training Session (130p)

A. 5m Aerobic Repeats + 
-Bis 
-Tris
-Shoulders

26 November

Training Session (130p)

A. 2-Stop Cleans (Hang Power)
*Built to 225 and Stayed there
*Hip giving me problems. 

B. Strict Press, 6x6
*115 (2s Pause FR)

C. Turkey Tabata
-Bike Cals
-SB (50)
-KB PP (SA) (1.5)
-Box Jumps (24)
(7/8/14/7) = 36

25 November

Training Session AM (530a)

A. Breath Work (Hold Ladder)

B1. 2k Bike
B2. BB Shrugs
B3. KB Shrugs
B4. Manual Neck ROM
Rest 2m, x3

C. Crossover

D. Mobility


Training Session PM (130p)

A1. Back Squat x8

Rest 10 Seconds

A2. Front Squat x6

Rest 3m, x3
*215 - 225 -235

B. 14m Amrap

200m Row
21 Thrusters (95)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (115)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (135)
15 Pullups
9 Over The Bar Burpees

200m Row
21 Thrusters (155)
15 Pullups
9 Over The Bar Burpees
3+13 Thrusters (3+15) +5 From Last Year

C1. KB S/L DL
C2. KB Crossbody DL

23 November

Training Session (730a)

Tested CF TeamWOD

WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 24/14 AIR BIKE THEN: THEN 6 ROUNDS FOR TIME: 1K/850M SKI EVERY 1,000M/850 EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 T2B 12 HEAVY WALLBALLS 14 JUMP SQUATS TO HIGH TARGET OR 30/14 BIKE *30:15 With BW/LB/AW

22 November

Training AM Session (545a)

A. 30m Breathing Work

B. MisFit Marathon
14k = 29:30

C. Crossover 

D. Mobility

Training PM Session (130p)

A. 100 Bench For Time @ 185#
*Every Break Complete 10c Ski
*20-33-45-55-66-78-90-100

B. Incline DB Bench x3

20 November

Training Session (130p)

A1. Press, 6 Reps
*135
A2. Deadlift, 3 Reps
*325
Rest 2m, x6

B. 20m Amrap
8 Rounds
5 Pullups
10 Pushups
15 Squats

Then: 

4 Rounds
10 Pullups
20 Pushups
30 Squats

Then: 

2 Rounds
20 Pullups
40 Pushups
60 Squats
*Finished 10 Pushups into 1st Round

19 November

Training Session (130p)

A. Power Clean + Squat Clean
225-235-245-255-265-275-285x

B. Bis/Tris

C. Mobility

D. Crossover

18 November

Training AM Session (530a)

A. Breath Work (25m)

B1. 1k Bike Erg
B2. KB DL - Shrug - DL Triplet
B3. Back Extensions
B4. 50 U/B KBS

C1. 1k Bike Erg
C2. Temper Curls
C3. DB Curls
C4. Back Extensions

D1. 1k Bike Erg
D2. Crossover

E. Mobility


Training PM Session (130p)

A. Front Squats, 7x5 @ 235#

B. With a 22:00 Clock
0:00 - 13:00
Death By Air Bike Starting at 10 Cals (up 2 EMOM)
*Finished all 13 (34 Cals)

15:00 - 22:00
50 Yard OHD Lunges (45)
20 G2O (45)
20 Burpees Over Plate (45)
*1+5 Burpees

16 November

Training Session (7a)

FOR TOTAL TIME: IN TEAMS OF 2-3 7 ROUNDS 15/8 CAL BIKE *1 PERSON MUST COMPLETE ALL 15/8 EACH ROUND *RESET EVERY TIME 6 ROUNDS 15/8 CAL ROW *1 PERSON MUST COMPLETE ALL 15/8 EACH ROUND *RESET EVERY TIME 5 ROUNDS: 15 HEAVY WB (30/20) 15 T2B 4 ROUNDS OF "DT" -12 DL (155/95) -9 HPC -6 PJ 3 ROUNDS OF "Christine" 500M ROW 21 BOX JUMPS (20") 12 DL (155) 2 ROUND OF "Ski Eva" 800M SKI 30 PULLUPS 30 HEAVY KBS

1 ROND OF "TANK"
80/50 CAL BIKE *39:30

15 November

Training AM Session (545a)

A. 10m Bike Erg

B. Breathwork

C. Crossover

D. Mobility


Training PM Session (130p)

A. 2k Ski
5 Rounds
10 Bench (135)
10 Pullups
2k Ski
5 Rounds
10 Bench
10 Pullups
*29:58

B. Anderson Squats, Triples
*135/185/215/235/245/245

13 November

Training Session (130p)

A. Every 3m For 15m 
20 Cal Bike
20 S2O (115)

B. 9m You Go - I Go
8 BB Upright Rows

C. Lateral Raise Burnout Tri-Set

D. Bis

12 November

Training (130p)

A. Strict Press, 6x4 @ 155#
*Complete (1 Sec Pause In Front Rack)

B. Power Clean, 6x2 @ 235#
*Complete (Every 90s)

C. For Time
35-30-25-20-15-20-25-30-35-30-25-20-15
Cals On Air Bike
1:1 Rest
*32:20 (Mostly 73-78 Rpm)

D. For Time:
3 RFT
2 Squat Cleans (225)
20 KBS (2)
20 Yard Burpee Broad Jump
*5:40

11 November

Training Session AM (545a)

A. 7k Bike Erg (15:40)

B. 50 U/B KBS 

C1. Strict Pullups
C2. Tricep Pressdowns
C3. Curls
C4. Seated Plate To OHD
C5. Plated High Pulls
Rest 3m, x3

D. Crossover

E. Mobility

Training Session PM (130p)

A. 6x3 Climbing Front Squats
*2 Second Hold In Bottom
*165/195/225/245/265/285

B1. BB Rev Lunges (135)
B2. S/L KB DL
Rest 2m, x3

C. 10-20-10-10 (DL - Shrugs - DL - DBL Swings)
*Complete - (2)

D. 10m Walk

8 November

Training AM Session (6a)

A. 7k Bike Erg (15:00)

B. 50 U/B KBS

C1. 10-20-10 KB DL - Shrugs - DL
C2. DB Military
C3. KB SA Press w/ Static Hold

D. Crossover

E. Mobility


Training PM Session (130p)

A. 7x3 Back Squats W/3 Sec Pause
*255 For All

B. CF Open 20.5
40 Muscle-Ups
80 Cal Row
120 Wallballs
*Partition Any Way
*12:59
*Muscle-Ups - Wallballs - Row
(10-25-0) - (15-50-0) - (20-70-0) - (25-84-0) - (29 - 94 - 30) - (34-110-54) - (38-120-0) - (40-80)

6 November

Training (1p)

A. 20m Of Rolling - 2m Rounds x4 - 1m Rounds x8

B. 12m Amrap
24 Wallballs
8 Strict Pullups
*4+5 Pullups

C. Deadlift 5x3
*335,335,355,335,335

5 November

Training Session (130p)

A. Power Clean, Build To A Tough Double
*275

B. Bench 5x5
*225/275/285/290/290 (-1)

C. 12M AMRAP:
50 TORPEDO JUMPING JACKS 40 TORPEDO TAPS IN PUSH UP POSIITON 30 TORPEDO 1-ARM HANG SNATCH (15/ARM) 20 BICEP CURL TO PRESS 10 OVER THE TORPEDO BURPEES 1 LAP GUN WALK (45/25)

*2+15 Torpedo Taps REST 2:30 B/W 12M EMOM MIN 1: 10/6 CAL BIKE MIN 2: 10/6 CAL ROW MIN 3: 10/6 CAL SKI

*Complete *ADD 1 CAL EACH SUCCESSFUL ROUND. IF MISS A ROUND, DROP BACK TO 10/6.

4 November

Traning AM Session (545a)

A1. 6m Bike Erg
A2. 6m Ski
A3. 6m Row

B1. Pullups
B2. 50 KBS
B3. 10-20-10 DL - Shrugs
B4. DB Pullovers x20 (60)
B5. Tricep Concentrations (60)

C. Crossover

D. Mobility


Training PM Session (130p)

A. Build To A Tough Triple Back Squat
*335

B. 20 Rep Back Squat, Week 9
*285#

C. Every 2m For 12m
1DL - 1 HSC - 1 PJ
*Add 1 Rep Each every 2m
*195

2 November

Training Session (7a)

Tested Class WOD

"5M STATIONS: STATION 1: EACH PERSON COMPLETES 1 ROUND: 1 SUICIDE 0-20-0-40-0-40-0-20-0 *COMPLETE 2 BURPEE AT 20, 4 AT 40 ETC. NONE AT 0. WITH REMAINING TIME: AS MANY T2B AS POSSIBLE STATION 2: 1K/850M SKI WITH REMAINING TIME: AS MANY SYNCHRO SEATED PLATE TO OHD AS POSSIBLE. STATION 3: EACH PERSON COMPLETES 1 ROUND: 15 KBS (1.5/1) 10 PLYO LUNGES TO TARGET 10/6 CAL BIKE W/REMAINING TIME MAX PULLUPS STATION 4: 4 ROUNDS: 10 SYNCHRO BURPEES TO TARGET 10 HEAVY WALLBALLS WITH REMAINNG TIME: AS MANY DU'S AS POSSIBLE STATION 5: 4 ROUNDS: 10 HEAVY SLAMBALLS 10 BEAR HUG SQUATS 10/6 CAL ROW WITH REMAINING TIME: MAX PUSHUPS 1. 5 SEPARATE SCORES. -T2B -PLATE TO OHD -PULLUPS -DU'S/10
-PUSHUPS

1 November

Training AM Session (545a)

A. 15m Bike (7k)

B1. Pullups
B2. Anderson Squats
B3. 50 Swings (1 Round Only)
B4. 10-20-10 KB DL - Shrugs - DL

C Crossover

D. Mobility


Training PM Session (2p)

A. 20.4
226 Reps
*21/30 Pistols Completed before the 315# Bar