31 July

Training Session AM (530a)

A1. 20 GHD

A2. 15 Back Ext

A3. DB DL-Shrug-DL Triplet

A4. Pink Loop

B. ēvoFIT Class

WORKOUT 1 EVERY 3M FOR 12M 1 TORPEDO PRESS MEDLEY (30/20) 20M UP-DOWN BROAD JUMP 20M WALKING LUNGE WITH REMAINING TIME MAX CALS BIKE OR ROW RX+ BURPEE BROAD JUMP OHD WALKING LUNGE

*28/18/24 Cals WORKOUT 2 12M AMRAP 10-20-30... CRAB TOE TOUCH PLATED THRUSTERS (45/25) PLATED BENTOVER ROWS TUCK-PULSE

*30+16 Crab Toe Touch

1. AFTER EACH ROUND COMPLETE 1M STONE CHAIR.

C. Bis/Tris

Training Session PM (130p)

A1. 5 Front Squats

Rest 10 Seconds

A2. 3 Thrusters

Rest 4m, x2

*205/225

B. 5 RFT

12 HPC + Jerk

9 Thrusters

6 Burpees

*115

*9:49

29 July

Training Session (1p)

A. Banded Back Squats

5x3 @ 205#

B. PC and PJ

*225/245/255/265/275/285/300

C. Class Workout

"Icy Hot"

18m AMRAP

12 Cal Row

10 T2B

10 S2O (155)

*11+4 Cals (11 even last year)

28 July

Training Session (130p)

A.  Push Press Triples
*Built to 225

B. Deficit Deadlifts
*2 Inch Riser
*5x3 @ 285

C. DB Bench
90x8/8/12

D. "THE BIGGER AND BADDER WOLF"
EVERY 3M FOR 15M RX+ 15/10 CAL BIKE 10 DEADLIFTS (225) 50 DU'S

*5+37 1. IF FINISHED WITH THE DU'S ON FINAL ROUND, WITH WHATEVER TIME IS LEFT, COMPLETE MAX CALS ON SKI OR BIKE, DEPENDING ON RX OR RX+ OPTION THAT WAS CHOSEN. SCORE IS ROUNDS COMPLETED + NUMBER OF EXTRA CALS COMPLETED. 2. IF NEEDED, STAGGER HEATS BY 90 SECONDS IF MORE THAN 8 PEOPLE NEED SKI'S.

27 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions

B. Pink Loop

C1. 20 GHD's
C2. 15 Back Extensions

D. DB DL-Shrug-DL Triplet

E. Heavy DB Russian Twists
2x15

F. Shoulder Mobility

G. ēvoFIT Class
For Time: 
50 American Swings (1.5)
400m Run
14 Cal Bike
50 Goblet Squats
400m Run
14 Cal Bike
50 Burpees
400m Run
14 Cal Bike
*15:50

H1. Rows (Seated and OHD)
H2. Cable Curls


Training Session PM (130p)

A. Front Squats
5@225
4@245
3@260
2@275
1@285
1@300

B. Squat Clean + 3 Power Cleans
*135/155/185/225/235

C. DB Incline Bench
8@90#, x3
12@90# x1

25 July

Training Session (7a)

A. Tested Team WOD

3 Rounds
Ski Cals
14/10
12/8
10/7

Then: 

3 Rounds
10 Jump Squats
10 Plyo Lunges
10 Synchro Burpees To Target

Then: 

3 Rounds
Row Cals
14/10
12/8
10/7

Then: 

3 Rounds
10 Pullups
10 T2B
10 C2B Pullups

Then: 

3 Rounds
Bike Cals
14/10
12/8
10/7

*25:45
*Team of 2 With Andy

24 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 400m No Leg Ski
A4. DB DL-Shrug-DL Triplet
Rest 2m, x2

B. Shoulder Mobility

C. 6a ēvoFIT Class
A. 10m AMRAP
30 Air Squats To MB
30 Leg Lifts Over
150m Run or 30m Bear Crawl (Alternate)
*4 Rounds

Rest 2m

B. 10m AMRAP
30 DC Crunches
30 Russian Twists
300m Row
*4+3 DC Crucnhes

Rest 2m

C. 6m EMOM
Even: Press Medley (30#)

Odd: 30 Second Elbow Plank + 10 Tuck-Ups

Training Session PM (130p)

A. Front Squat Pause

3 Seconds @ 1/4

3 Seconds @ Parallel

3 Seconds @ In Hole

*215/250/250

B. 

18M AMRAP: 10 BOX STEP-OVERS W/MB (20/14) 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 10 BOX STEP-OVERS (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 25 HANG POWER CLEANS (115/75) 10 BOX STEP-OVERS W/WB (20/14) 15 PUSH PRESS (115/75) 20 CAL BIKE/SKI 25 HANG POWER CLEANS (115/75) 100 DU'S

*8+25 (Finished 15 PP In 9th Round)

*Biked All Rounds

*All PP and HPC U/B

23 July

Training Session (10a)

A. Trail Run With Scott
2.5 Miles

B. 20m Amrap With Partner:
25 Strict Pullups
50 Push-ups
200m Hill Run
*Only working while 1 person holds plank
*5 Rounds

22 July

Training Session (130p)

A1. DB Incline Curls

A2. DB Lying Skull Crushers

A3. Bicep Plate Hold

A4. 60 Second Half Speed Banded Tricep Pressdown

Rest 3m, x3

B1. Incline Cable Skull Crusher (OHD)

B2. BB Reverse Curls

Rest 2m, x3

C. DB Incline Bench

Rest 2m, x3

D. Cable Crossover

Rest 2m, x3

21 July

Training Session (130p)

A. Build to a tough Push Press Single

*265

B. For Time:

Every 4m For 16m

20 Cal Row

10 T2B

10-8-6-4 Squat Cleans

*135/165/195/225

*1:11 Final Round Time

C. Tempo DL - TnG PC - Jerk

*Built Quickly to 245#

20 July

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. DB DL - Shrug - DL Triplet (70s)
Rest 2m, x2

B. Pink Loop

C. Core

D. Jumped in ēvoFIT
5M STATIONS
*REST 2M B/W STATIONS STATION 1 3 ROUNDS 15M BURPEE BROAD JUMP 30 RUSSIAN TWISTS RX+ 4 ROUNDS
*4:10 STATION 2 60/40 CAL SKI RX+ 80/55
*4:16 STATION 3 100 TORPEDO THRUSTERS (30/20) RX+ (40/25) *3:55
STATION 4 3 ROUNDS 20 RUSSIAN KBS (1.5/1 POOD) 20 WINDMILL SIT-UPS RX+ AMERICAN SWINGS
*4:40 E. Bis/Tris


Training Session PM (130p)

A. Squats
1 Bottoms Up + 2 Pause (3s Bottom) + 1 FS
*Build To Max
225,235,245,255,265

B. Box Jumps + Broad Jumps

18 July

Training Session (730a)

A. Tested Class Workout
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 400M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 6-1 TnG C&J LADDER TEAM COMPLETES 6 C&J TEAM COMPLETES 6 C&J TEAM COMPLETES 6 C&J TEAM COMPLETES 5 TNG C&J TEAM COMPLETES 5 TNG C&J TEAM COMPLETES 5 TNG C&J CONTINUE UNTIL 1-1-1 TNG CLEAN AND JERKS COMPLETED. 400M 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 WORKOUT ENDS. *Team of 2 With Besser
*28:05

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.

17 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 10 Strict Pullups
A4. 400m No Leg Ski
Rest 2m, x2

B. DB DL - Shrug - DL Triplet (70's)
x1

C. Russian Twists, 3x12
*70#

D. ēvoFIT With Nate
400 Cal Ski For Time:
Every switch = 10 Burpees + 200m Run Before Getting Back On
*19:22

E. Biceps


Training Session PM (130p)

A1. 12 DB Incline DB Press (70#)

Rest 1m

A2. Decline Skull Crusher x15 (65#)

Rest 2m, x3

B. For Time:

10 DL (275)

20 Heavy SB

30 Pushups (Superman Standard)

40 DU's

50 Cal Row

40 DU's

30 Push-ups

20 Heavy SB

10 DL (275)

*7:56

C. Clean From Blocks (Below The Knee SC)

5x2

*225/225/235/245/245/265/285/305/315

15 July

Training (130p)

A. Banded Speed Squats
2x5 @ 185# (Purple Bands For All)
2x5 @ 205#
2x5 @ 225#
*Complete

B. 2 PC + 1 Jerk (Singles)
*265

C. 1 PC + 1 Jerk
*275x3 (TnG Jerk)

D. For Time: 
"Tri-Cities"
21-15-9
Row Cals
Thrusters (135)
Over The Bar Burpees
*8:21

14 July

Training Session (130p)

A. Push Press, Build to Tough Double
*255#

B. Find Tough Complex Of: 
1 HSC - 1 FS - 1 SC
*275

C. Clean Grip DL
4x3 @ 315#
2 Sets No Hook/No Mix

D. 10m Z1 Bike
*75 Cals

13 July

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Back Ext
A3. 400m No Leg Ski
Rest 2m, x2

B. DB DL - Shrug - DL Triplet (70#)
Rest 2m, x2

C. Shoulder Exercises

D. Did 6a ēvoFIT Class
2k Row Time Trial
*6:55

Rest 6m

100 Wallballs For Time
*Start With and EMOM Complete 3 D-O-I-U
*3:55

E1. 100 Bicep Curls
E2. 100 Tricep Extensions
*Max Set Biceps - Then Same # of Triceps. Continue until 100
*20-35-50-66-84-100


Training Session PM (130p)

A. Bottoms Up Front Squats, 3 Reps
*185/205/225/245/265/275

B. 3 Position Clean (Top To Bottom)
*195/225/255/280

C. CF WOD
"Misfits"
Every 3m For 18m 
15 T2B
10 Clean and Jerks
*135/155/175/195/215/235
*61 Reps (11 Reps @ 235# / +1 From Last Year)

11 July

Training Session (7a)

A. Tested TeamWOD

With CP:
800M SB RUN
120/75 CAL SKI
200 YARD PLATE PUSH FROGGER (0-20)
120/75 CAL ROW
80/40 PUSHUPS (SUPERMAN)
*ONLY WORKING WHILE TEAM IS HOLDING PLANK
120/75 CAL BIKE
800M SB RUN
*33:55

10 July

Training Session AM (530a)

A. Pink Loop Run

B1. 20 GHD's
B2. 15 Back Extensions
B3. 10 Strict Pullups
B4. 400m No Leg Ski
Rest 2m, x2

C. ēvoFIT Class
25m Amrap

Buy-in: 
400m Run
+
1m DC Hold
+
1m Hollow Hold

Then: 
100 Plank Jacks
90 Russian Twists
80 Hello Dollies
70 1-Arm Torpedo Hang Snatch
60 Torpedo Front Raise
50 Yard Burpee Broad Jump
40 Yard Walking Lunge
30 Cal Bike
20 Torpedo Facing Burpees
10 Torpedo Twists
*1+78 Plank Jacks


Training Session PM (130p)

A. Front Squats, 3x10 (From Floor)
*155/230/230

B. Squat Cleans From Low Blocks, Build To Max Load
*300#

C. Press, 6x5
*135#

8 July

Training (130p)

A. Power Clean and Push Jerk Waves
2/2/1 @ 215 - 225 - 240
2/2/1 @ 225 - 240 - 255
1 @ 265
1 @ 275
1 @ 275

B. 2 Front Squats + 3 Back Squats
*225/245/265/285/305

C. Biceps/Triceps

7 July

Training (130p) Session 

A. Build to a Heavy Push Press Single
*275

B. Build To a heavy of: 
Pause Jerk - 2 TnG Jerks 
*255
+ Drop Set

C. Deadlifts, 5x3
*370 For All

D. 20m AMRAP
"THE RIVER" 20M AMRAP: 10 CAL BIKE 10 CAL BIKE 20 BOX STEP-OVERS W/MB (20/14) 10 CAL BIKE 20 BOX STEP-OVERS W/MB (20/14) 30 PUSH-UPS 10 CAL BIKE 20 BOX STEP-OVERS W/MB (20/14) 30 PUSH-UPS 40 Z-PRESS 10 CAL BIKE 20 BOX STEP-OVERS W/MB (20/14) 30 PUSH-UPS 40 Z-PRESS 50 YARD SEAL WALK (SLIDERS)

*8+5 Cals

6 July

Training AM Session (530a)

A1. 20 GHD's
A2. 15 Back Ext
A3. 400m No Leg Ski
Rest 2m, x2

B. ēvoFIT Class
FGB Style
Min 1: 20 KBS (1.5)
Min 2: 20 SB BH Squats (30)
Min 3: 20 Torpedo Hang Snatch (10/Arm)
Min 4: 20 Abmats
Min 5: 15 Cal Bike
Rest 1m, x4


Training PM Session (130p)

A. Build to a Max Complex of:

1 PC - 1 FS - 1 SC - 1 Jerk

*165/185/215/255/275

B. Build To A Heavy Triple FS

*275

C. For Time: 

Mid-Atlantic Challenge 19.1

75 Wallballs

100 Cal Row

75 Wallballs

*9:25

*8 seconds slower than last year. Row was 4:17 vs. 4:07 last year. 

D. 3x10 Seated KB Military Press

Blue - Red - Red

4 July

Training Session (7a)

A. Did CF Holiday Workout

With a Team of 4
200 Du's (3 People Hold Plank)
+
800m SB Run
+
100 PC (135)
*Must be done in sets of 5 or larger
+
100 Thrusters (135)
*Must be done in sets of 5 or larger
+
50 BFB (3 People Working)
+
800m SB Run
+
200 DU's (2 PPl hold Front Rack)
+
150 Cal Bike
*35:20 (Ginny/LB/Ryan)

3 July

Training AM Session (450a)

CrossFit Workout Of The Day

A1. SPLIT SQUATS WITH REAR FOOT AGAINST UPRIGHT. 8 REPS EACH LEG WHILE HOLDING 2 KB'S REST 10 SECONDS A2. MAX U/B SET OF DU'S (100 MAX) REST 10 SECONDS A3. MAX U/B SET OF HEAVY WALLBALLS (20 MAX) *HEAVY AS POSSIBLE REST 3M, X3

1. SCORE IS DU'S + WB

*120/120/120 = 360

B. Every 2m For 16m

7 Cal Bike or 80m Run

8 HSC (95)

16 KBS (1.5)

Max T2B In Remaining Time

*10/5/5/5/5/5/5/10

*50 Reps

ēvoFIT Workout

C. Every 4m For 20m

500m Row Or Ski (Alternate)

80m GunWalk (45#)

Max Shuttle Run Laps

*5/4/5/4/6

*24 Laps

D. Core

30 DC Crunches

30s DC Hold

20 DC Crunches

20s DC Hold

10 DC Crunches

10s DC Hold

*Complete

Training PM Session (130p)

A1. DB Incline x12
A2. Strict Pullups x8
A3. Seated Cable Row x25
Rest 2m, x3

B. 50 Lying DB Tricep Extensions

1 July

Training Session (130p)

A1. Back Squat x5 (195/225/255/255/275)
Rest 20 Seconds
A2. Squat Clean + 2 Front Squats (165/195/215/235/235)
Rest 3m, x5

B. Every Minute OTM For 15m
Min 1: 16 Cal Row
Min 2: 5 Pu - 5 T2B - 5 Pu - 5 T2B
Min 3: Max Jerks @ 185
*17/17/17/15/16 (82 Reps)