31 January

Training AM Session (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C. Bis/Tris

D. Crossover

E. Mobility

Training PM Session (130p)

A. With A Partner
"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS *20:41 (W/Brent) (*21:31 Last Year With Brent)
1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE ABLE TO GET BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETES ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. 5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS. 6. SCALE FEMALE BIKE CALS TO 80/60/20 (BIKE/ROW/BIKE)

B. Box Squats
5x4
*275/295/305/295/285

29 January

Training Session (130p)

A. Squat Cleans, OTM
6 Reps OTM for 5m
*165#

B. Squat Clean Waves
3-2-1
*225/245/255
*225/245/260
*225/245/265

C. Deadlift (Deficit)
7x2 @ 335#
*Complete

D. "HEARTBURN"
EMOM FOR 15M MIN 1: SKI CALS MIN 2: DB SNATCH (50/35) MIN 3: JERKS (135/85) *EACH MINUTE STARTS WITH 2 BURPEES

*50/50/50/50/54

*254 Reps 1. TOTAL REPS. 2. UP TO ATHLETE HOW LONG HE/SHE WORKS EACH MINUTE. SCORE IS TOTAL REPS FOR ALL 3 MOVEMENTS IN 15M.

28 January

Training Session (130p)

A. Lunges (8 Alternating, BB)
*135/185/185/185

B. Box Jumps (40") x4-5 Reps
*4 Sets Complete

C. Strict Pullups 8-1

D. Ring Dips 3x15

E. Tested Wednesday's ēvoFIT
7M AMRAP STATIONS STATION 1: 3-6-9-12-15-18.... BIKE CALS SLAMBALLS SINGLE-LEG V-UP
*Round of 15 SB STATION 2: 5-10-15-20-25 ROW CALS BURPEE BROAD JUMPS (YARDS) TORPEDO - CURL TO PRESS + TRICEP EXT
*Round of 20 Cals STATION 3: FOR TIME (7M CAP) 15-12-9 TORPEDO THRUSTERS BURPEE OVER TORPEDO SHUTTLE RUN AFTER EACH ROUND *SHUTTLE RUN IS 15 YARDS OUT, 15 YARDS BACK, X4
*4:43

27 January

Training AM Session (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C. Front Squats
4x6 @ 185/205/205/205

D. Crossover

E. Mobility

Training PM Session (130p)

A. Front Squats, 7x2
*255/275/275/280/280/280/280

B. Air Bike Conditioning
18 Cals @ Moderate Pace
Rest 1:1
*80-81-83-84

C. E3M For 15m
14 Cal Bike
10 BFB
5 DL (275)
*Score is final round time
*48 Seconds

25 January

Training Session (730a)

IN TEAMS OF 3: FOR TOTAL TIME: 45/35 CAL ROW 200 YARD SHUTTLE 35/25 CAL ROW 200 YARD SHUTTLE 25/15 CAL ROW 150 YARD SHUTTLE
*6:55 1. 1 PERSON MUST ROW AND RUN EACH DISTANCE. 2. RESET ROWERS EACH ROUND. EMOM FOR AS LONG AS POSSIBLE: 100/80M ROW 15 DU'S 1 HEAVY SLAMBALLS 1 BURPEES TO TARGET
*8 Rounds 1. EVERY MINUTE ADD 1 SLAMBALL AND 1 BURPEE TO TARGET. 2. SCORE IS ROUNDS + REPS COMPLETED. 3. ONCE YOU MISS THE FIRST ROUND, REST UNTIL EVERYONE IS FINISHED. REST AS NEEDED EMOM FOR AS LONG AS POSSIBLE: 3/1 CAL ROW 10 SYNCHRO AIR SQUATS (ALL) 10 ALT DB SNATCH (50/30)
*8 Rounds 1. EVERY MINUTE ADD 1 CAL TO THE ROW

24 January

Training Session AM (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
Rest 2m, x2

D. Crossover

E. Mobility


Training Session PM (130p)

A. 3 Rounds For Time:
100' Lunge W/Blue Kb's Front Rack
25 T2B
*10:58

B. 3m Amrap:
15 Wallballs
10 T2B
5 Clean and Jerks (185)
Max Cals Bike
Rest 3m, x3
37,35,33
*105

22 January

Training (130p)

A. Squat Cleans
6 Reps OTM For 5m 
*155#, Complete

B. Squat Clean Waves
3-2-1, x3
185 - 215 - 245
215 - 245 - 265
225 - 255 - 275x

C. Deadlifts
7x3 @ 315#

D. Bis/Tris

21 January

Training Session (130p)

A. Tested ēvoFIT Workout

WITH A PARTNER OR TEAM OF 3: 24M AMRAP: 200/125 CAL BIKE EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS (10 YARD TRIPS) THEN: MAX CALS ON THE ROWER EVERY 3M, COMPLETE: 9 SYNCHRO AIR SQUATS 6 SYNCHRO BURPEES 3 BEAR CRAWL TRIPS (10 YARD TRIPS) *236 Cals On Rower

B. 5x10 Lunges @ 115#

17 January

AM Training Session (515a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
Rest 2m, x2

D. Crossover

E. Mobility

AM Training Session 2 (830a)

As Many Reps as Possible In 18m
"THE EDGE" 18M AMRAP: 10 T2B --------- 10 T2B 20 THRUSTERS (95/65) --------- 10 T2B 20 THRUSTERS (95/65) 30 CAL BIKE/SKI/ROW --------- 10 T2B 20 THRUSTERS (95/65) 30 CAL BIKE/SKI/ROW 40 ALT DB SNATCH (50/35) --------- 10 T2B 20 THRUSTERS (95/65) 30 CAL BIKE/SKI/ROW 40 ALT DB SNATCH (50/35) 50 BURPEES TO TARGET
*4+30 Snatches (90 Reps) 1. SET OUT 7 BIKES/7 SKI'S/7 ROWERS. 2. CAN'T USE SAME MACHINE BACK TO BACK. 3. LADIES CALS FOR ALL ROUNDS ARE 20.

15 January

Training Session (130p)

A. Back Squat Triples
*1st Rep 3 Second Pause In Bottom
*225/245/265/285/305

B. Every 3m For 15m 
12 Cal Bike
10 Clean and Jerks (135)
5 Burpee Pullups (Max Burpee Pullups Final Round)
5+19 Burpee Pullups 

C. 175 Skull Crushers (Team of 3)

D. 200 Close Grip Bench (Team of 3)

E. Biceps

14 January

Training Session (130p)

A. Complex Of:
1 PC - 1 Jerk - 1 HSC - 1 Jerk
*265/265

B. With a Partner: 
"BIG AND SMALL" 20M EMOM WITH A PARTNER: MIN 1: 80 YARD PROWLER SHUTTLE (90/50) *BOTH CAN PUSH *10 YARD TRIPS *VERT DOWN/LOWHORIZONTAL BACK. MIN 2: 15 HEAVY WB (30/16) MIN 3: 22/15 CAL ROW MIN 4: MAX HSPU
*183 (With Aggie)

1. SCALE HSPU TO PUSHUPS OR SEATED SA KB PRESSES. SCALE IS 3:1. 3 PUSHUPS TO 1 HSPU. 3 SA PRESS = 1 HSPU. 2. SCORE IS TOTAL NUMBER OF HSPU 3. IF TEAMS MISS PROWLER/WB OR ROW MINUTE, THEY REST DURING HSPU MINUTE. 4. SCALE ROW AS NEEDED IN ORDER TO FINISH IF UNABLE TO COMPLETE 22/15. 5. STAGGER INTO DIFFERENT STARTING STATIONS AS NEEDED. MEN START AT STATION 1 OR 2, LADIES START AT STATION 2 OR 3.

13 January

Training AM Session (545a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. KB DL - Shrug - DL Triplet
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
C3. Tris
Rest 2m, x2

D. Crossover

E. Mobility

Training PM Session (130p)

A. Build to a Tough Bench Single
*315

B. Tested ēvoFIT From Today

8M STATIONS STATION 1 3 ROUNDS FOR TIME 400/300M SKI 50M BEAR CRAWL ON SLIDERS RX+ 500/400M SKI
*6:48 STATION 2 EMOM 10 STEP-UPS + TORPEDO PRESS MIN 2: 10 SQUAT JUMPS OVER TORPEDO + 20 SHOULDER TAPS *(30/20)
*Complete
STATION 3 3 ROUNDS FOR TIME: 400/300M ROW 30s BICEP HOLD AT 90° (45/25) RX+ 500/400M ROW
*7:02

C. Bear Hug Walks (150#)
A. 50 - 50 - 25m

11 January

Training Session (6a)

WITH A 32M RUNNING CLOCK 0:00-22:00 AMRAP OF:
*EVERY 6M, RUN 400M
*BALL/NO BALL OPTION 50/25 CAL BIKE 30 DB SNATCH (50/30) 30 BURPEES OVER THE DB 30 OVER THE BOX JUMPS (24/20) 30 SB (50/30) 1M REST 23:00-32:00 AMRAP 1 HANG SQUAT CLEAN (155/105) 100M ROW 2 HANG SQUAT CLEANS (155/105) 200M ROW 3 HANG SQUAT CLEANS (155/105) 300M ROW 4 HANG SQUAT CLEANS (155/105) 400M ROW 5 HANG SQUAT CLEANS (155/105) 500M ROW 6 HANG SQUAT CLEANS (155/105) 600M ROW
*Team of 2 With Spencer
*2+9 Snatches
*6+104 Meters 1. 2 SEPARATE SCORES. ROUNDS AND REPS FOR PART 1 AND ROUNDS AND REPS FOR PART 2. 1 REP PER 100M ROW. 2. TEAMS OF 3. 3. IF SCALING THE HANG SQUAT CLEANS, RX LOAD AND DO 4:1 DL REPS FOR HANG SQUAT CLEANS, ROW STAYS THE SAME.

10 January

AM Training Session (515a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. DB DL - Shrug - DL Triplet (60#)
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
Rest 2m, x2

D. Crossover

E. Mobility

PM Training Session (130p)
*CROSSFIT NORTHLAKE WEST

A. BUILD TO A HEAVY CLEAN AND JERK
*235/255/275 (POWER)

B. WOD: Fight or Flight

AMRAP: 20mins

20 WB (20/14)

20 Hang Pwr Cleans (95/65)

20 Box Jumps

20 Front Squats

20 Cal Row

3+8 CAL ROW

C. SKULL CRUSHERS + FLOOR PRESS

8 January

Training Session (130p)

A. 3 Rounds For Load
3 DL - 1 PC - 1 HPC - 1 JERK
+
50 U/B DU's
*235/255/265

B. For Total Reps
1m Bike
1m KBS (1.5)
1m Hang Squat Cleans (95)
1m Rest
*66/65/66/65/65
*326 Reps

7 January

Training Session (130p)

A. Power Clean
*Build To A Heavy Single
*300#

B. 10 Singles @ 245#

C. Shoulder Press
3x10 @ 125#

D. 10m Amrap:
"John Deere"
50 DU's
10 Jerks (185#)
5 Bar Muscle-Ups
*5+53

E. Tested ēvoFIT 
WITH A 20M RUNNING CLOCK 21-15-9 TORPEDO THRUSTERS BURPEE OVER TORPEDO NO REST ACCUMULATE 2M IN TORPEDO STONE CHAIR NO REST 21-15-9 TORPEDO - RUSSIAN TWIST + PRESS TORPEDO - SEATED CHEST PRESS NO REST ACCUMULATE 2M IN HOLLOW HOLD NO REST 100 YARD BEAR CRAWL SHUTTLE FORWARD 10 - REVERSE 10 = 1 LAP 5 LAPS NO REST 30/20 CAL BIKE/SKI *Finished 1:20 of Hollow Hold

6 January

Training AM Session (530a)

A1. 1,250 Bike or 400m No Leg Ski
A2. 15 Back Extensions
A3. 20 GHD Sit-Ups
Rest 2m, x2

B1. 1,250 Bike or 400m No Leg Ski
B2. KB DL - Shrug - DL Triplet
B3. BB Shrugs
Rest 2m, x3

C1. 1,250 Bike or 400m No Leg Ski
C2. Bis
C3. Tris
Rest 2m, x2

D. Crossover

E. Mobility


Training PM Session (130p)

A. Front Squat Triples
*205/225/255/265/265/265

B. Tested Future CrossFit Workout

Partition Anyway
150 Cal Ski
125 Abmats
100 Thrusters (95)

At 6:00 Mark
Ski goes to Bike
Abmats go to T2B
Thrusters are 115

At 12m Mark
Bike Remains
T2B Go To Synchro BFB
Thrusters are 135

*16:40
*Change to 5m Windows
*Did With Aggie

4 January

Training Session (6a)

IN A TEAM OF 3-4: 150/100 CAL BIKE 150/100 CAL SKI 150/100 CAL ROW 1. COMPLETE IN ANY ORDER. COUNT DOWN FROM 150/100 ON ALL 3 PIECES AND COMPLETE IN ANY ORDER DESIRED. SWITCHING WHENEVER TEAMS WANT.
800m Run 75 JERKS 75 SYNCHRO BAR FACING BURPEES 75 FLOOR PRESS *165/95

*Team of 2
*37:41 (With Brent) 1. COMPLETE IN ANY ORDER. SWITCHING WHENEVER TEAMS WANT.

3 January

Training Session (130p)

A. Power Cleans, 8x3
*235
*Every 90 Seconds

B. 4x7 Back Squats @ 5050 Tempo
*195#

1 January

Training Session (Noon)

"NEW YEAR - SAME PAIN" WIITH A PARTNER: EVERY 2:00 FOR 40:00 0:00 - 2:00 PLATE PUSH SHUTTLE 2 TRIPS 10 YARD PUSH - 10 YARD PULL = 2 TRIPS 2 SYNCHRO PLATE FACING BURPEES EVERY TRIP 2:00 - 4:00 30/20 CAL SKI 4:00 - 6:00 30 T2B 6:00 - 8:00 30/20 CAL BIKE 8:00 - 10:00 500M/400M ROW

*20+51 Extra Bike Cals (With Besser) 1. ADD 2 TRIPS/2 CALS/2 T2B EVERY SUCCESSFUL ROUND. 2. ROW STAYS THE SAME FOR DURATION OF EMOM. 3. IF YOU MISS A ROUND, ROTATE WITH THE GROUP, BUT TAKE THE NEXT 2M OFF AND THEN JUMP BACK IN AT INITIAL NUMBERS FOR REMAINDER. 4. 1ST SCALE SHOULD BE A TEAM OF 3 INSTEAD OF 2. 5. STAGGER START AT DIFFERENT STATIONS. 6. SCORE IS ROUNDS COMPLETED. PERFECT SCORE IS 20 ROUNDS. IF MISSED A ROUND, SCORE IS NUMBER OF ROUNDS UNTIL YOU MISSED.