30 November

Training Session AM (520a)

A1. 20 GHD's

A2. 15 Back Extensions

A3. 15 Reverse Hypers

Rest 2m, x2

B. 10-20-10 DB Triplet

C. Mobility

D. ēvoFIT Class

Every 2m For 24 Minutes

STATION 1 4 LAP SHUTTLE RUN (TURF) 10s HOLLOW HOLD 20 S/L V-UPS STATION 2 10M BEAR CRAWL + 10M REV BEAR CRAWL 10/6 CAL BIKE 10M BEAR CRAWL + 10M REV BEAR CRAWL RX+ 15/10 CALS STATION 3 10/6 CAL SKI 15 KB HIGH PULLS (1.5/1 POOD) RX+ 15/10 CAL SKI STATION 4 45s TORPEDO BICEP HOLD AT °90 (30/20) 10 CURL TO PRESS RX+ 15 CURL TO PRESS

Training Session PM (115p)

A. Back Squat, 5x3

*340#

B. Deadlift, 5x1

*370

C. CrossFit Class Workout

"DOUBLE JEOPARDY" 0:00 - 8:00 COMPLETE 1 ROUND 10 PLYO LUNGES 10 PLYO LUNGES 20 MB BOX STEP-OVERS (20/14) 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 PLYO LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1) AT 10:00 MARK 1 ROUND FOR TIME: *FOR EVERY REP SHORT OF COMPLETING 1 ROUND DURING 0:00 - 8:00, YOU HAVE A 1 SECOND PENALTY BEFORE STARTING "FOR TIME" ROUND. 10 SWITCH LUNGES 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 10 SWITCH LUNGES 20 MB BOX STEP-OVERS 30/20 CAL ROW 40 SA SEATED KB PRESSES (1.5/1)

*2 Reps Short On Part 1

*17:57 1. SCORE IS TIME ON THE CLOCK WHEN FINISHED WITH 1 ROUND FOR TIME. 2. CAP IS 19 MINUTES.

28 November

Training Session (7a)
A. Class Workout
TEAM OF 3 OR 4
30M AMRAP:

BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
3 BOX JUMPS (30/24) OR 3 BURPEE BOX STEP-UPS
3 HANG SQUAT CLEANS EACH (115/75)
3 HEAVY SWINGS EACH
3 CAL ROW EACH
--------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
6 BOX JUMPS (30/24) OR 6 BOX JUMPS/STEP-UPS
6 HANG SQUAT CLEANS (115/75)
6 HEAVY SWINGS
6/4 CAL ROW EACH
------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
9 BOX JUMPS (30/24) OR 9 BOX JUMPS/STEP-UPS
9 HANG SQUAT CLEANS (115/75)
9 HEAVY SWINGS
9/6 CAL ROW EACH
------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
12 BOX JUMPS (30/24) OR 12 BOX JUMPS/STEP-UPS
12 HANG SQUAT CLEANS (115/75)
12 HEAVY SWINGS
12/8 CAL ROW EACH
--------------------
BIG LAP SB RUN
30 SECOND STONE CHAIR W/1 HOLDING SB
15 BOX JUMPS (30/24) OR 15 BOX JUMPS/STEP-UPS
15 HANG SQUAT CLEANS (115/75)
15 HEAVY SWINGS
15/10 CAL ROW EACH

*Team of 2 With Besser

*4+40 Hang Squat Cleans

B. Bench, 10x3

*255x1/265x2/285x2/300x5

27 November

Training Session (10a)

Jumped In Group Class

"Cranberry Lungs"

30m EMOM

Min 1: 40 Yard Reverse Bear Crawl

Min 2: 14 Cal Row

Min 3: 12 Heavy Slamballs (50)

Min 4: 12 T2B

Min 5: 4 Plyo Lunges + Max Cal Bike

Min 6: Rest 

1. Score is total Cals On Bike

2. 30/28/26/24/26 (134 Cals)

B. Front Squat Tempo (23X3)

2 Sets of 3

*225/225

26 November

Training Session (7a)

"2020 FRIED TURKEY" 800M SLAMBALL RUN OR 80/60 CAL BIKE (70 With Jess) 750M/600M ROW (675 With Jess) 21 S2O (155/95) 21 SYNCHRONIZED BFB 800M SLAMBALL RUN OR 60/40 CAL BIKE (50 With Jess) 1,500/1K ROW (1,250 With Jess) 15 S2O (185/105) 15 SYNCHRONIZED BFB 400M SLAMBALL RUN OR 40/20 BIKE (30 With Jess) 2K/1,500M ROW (1,750 With Jess) 9 S2O (205/115) 9 SYNCHRONIZED BFB *27:01

1. TEAMS OF 3 OR RX+ IS A TEAM OF 2 2. CO-ED TEAMS DO 70/50/30 CALS AND SPLIT DIFFERENCE ON ROW DISTANCES.

25 November

Training Session (130p)

A. Class Workout

20m EMOM
Min 1: 15 Yard Burpee Broad Jump
Min 2: 7 SB Step-Ups (50)
Min 3: 40 Second Hang
Min 4: 40 Du's
Min 5: 1 Burpee + Max Cal Ski
*30/29/31/31
*121 Cals

B. Accessory Work
KB Presses - KB Rows - Hollow Hold on Boxes

24 November

Training Session (130p)

A. Power Clean, 2x3, 3x3
*245/245/265/265/265

B. Push Jerk - Split Jerk
*175/195/215/235/235

C. Class WOD
3m Amrap
450m Row
4 Bar Muscle-Ups
Max Thrusters In Remaining Time
Rest 2m, Repeat Until 30 Thrusters Completed
*7:03 (26/4)

D. 2m For Max Distance With 90# DB's
*225 Meters (No Drops)

23 November

Training Session AM (520a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Workout

Part 1 (12m Amrap)
5-10-15-20-25-30-35
Row Cals
Gorilla's
W/M Sit-Ups
*25+25 Cals

Part 2 (12m Amrap)
5-10-15-20-25-30
Wallballs
KB SDLHP (1.5)
150m Ski After Each Round
*30

Training Session PM (130p)

A. Back Squats, 5x3
*320# For All

B. Deadlifts, 5x3
*335 For All

21 November

Training Session (7a)

A. Every 4m For 32 Minutes

2m Max Cal Bike - Ski - Row
Then Must Complete In Remaining Time
6 Synchro Burpees (All Working)
12 Synchro KB (2 Working)
18 Heavy Slamballs (1 Working)

*66/64/55
*63/63/58
*60/60
*489 (Team of Two With Bess)

20 November

Training Session (115p)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. Pink Loop (1.25 Mile Run)

E. For Time

Training Think Tank Workout

3 Rounds
5 T2B
10 Bench (95#)

Then: 
3 Rounds
6 T2B
8 Bench (135#)

Then: 
3 Rounds
7 T2B
6 Bench (185#)

Then: 
3 Rounds
8 T2B
4 Bench (225#)

Then: 
3 Rounds
9 T2B
2 Bench (245#)

Then: 
3 Rounds
10 T2B
1 Bench (265#)
*16:21 (Failed my last rep of 265 trying to go sub 16m like an IDIOT...)

F. Back Work
30 Work - 30 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
Right Into
35 Work - 25 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
Right Into
40 Work - 20 Rest
150 Big Red BH Hold
150 Black BH Hold
100 BH Hold
70 BH Hold
*Pretty Terrible

18 November

 Training Session (130p)

A. Class Workout
"Super Total"
46m To Find: 
Back Squat, 10 - 8 - 6 - 4 - 2
*315/330/340/350/360

Press, 10 - 8 - 6 - 4 - 2
*155/170/180/195/205

TnG PC, 4 - 3 - 2 - 1
*265/280/295/305/315

*4065#

17 November

Training Session (130p)

A. Squat Cleans
245x3,3 - 265x2,2,2

B. Split Jerks, 5x3
265 For All

C. Class WOD
10 OTB Burpees
20 SDLHP (115)
30 Superman Push-Ups
40 Cal Bike
30 Superman Push-Ups
20 SDLHP
10 OTB Burpees
*7:04

16 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. 10-20-10 DB Triplet (70#)

C. Mobility

D. ēvoFIT Class

FIGHT GONE BAD MIN 1: 7/4 CAL BIKE + AMRAP BURPEES MIN 2: 20s PULSE SQUATS + AMRAP AIR SQUATS TO MEDBALL MIN 3: 20s HOLLOW HOLD + AMRAP TUCK-UPS MIN 4: 20s DEADHANG + AMRAP HANGING KNEE TUCKS MIN 5: 100M RUN + AMRAP SLAMBALLS (30/20) MIN 6: REST REST 3M PART 2 STRENGTH WORK: 3 ROUNDS FOR QUALITY 12 S/A SHOULDER PRESS IN LUNGE - EACH SIDE 12 S/A UPRIGHT ROW - EACH ARM 20 LYING HIP ABDUCTIONS - EACH SIDE

Training Session PM (130p)

A. Squats, 5-4-3-3 *All @ 315#

B. Deadlift, 5x5 @ 70% *315# For All

C. Class Workout "THE END OF DAYS" 3M AMRAP 25 CAL ROW (LADIES 15) 15 T2B 5 BURPEES TO HIGH TARGET MAX REPS KBS (2/1.5) REST 1M 3M AMRAP 25 CAL SKI (LADIES 15) 15 OVER THE BOX JUMPS 5 BAR MUSCLE-UPS OR 15 PULLUPS MAX REPS 10 YARD SHUTTLES *36/17/29/14 *96 Reps REST 1M, X2

13 November

Training Session (930a)

Hotel Workout In Vail
*Supersets of Bis/Tris - Shoulders/Back - Core/Legs

11 November

Training Session (130p)

A. Bench, 10x10 @ 225#

*8 Sets of 10, tried for 20 on my 9th set and failed 18. 

B. 100 Cal Bike, EMOM and beginning with 20 DU's

*6:54

C. 30 Seconds On/30 Seconds Off, Medball Wrestling

*6m With 4 People

10 November

Training Session (130p)

A. Squat Clean - Hang Squat Clean
*245/245/265/265/265

B. Clean Pulls 
*305/305/305

C. Class WOD
15m EMOM
Min 1: 15 Cal Row

Min 2: 8/8 SA KB Push Presses

Min 3: Max Cal Ski (2 Burpees Pre and Post)
*27/25/25/24/28
*129 Cals

D. 245 Push-Ups (Team Of 4)

9 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Reverse Hypers
Rest 2m, x2

B. DB Triplet 10-20-10

C. Shoulders

D. Mobility

E. ēvoFIT Class
FOR TIME WITH A PARTNER 400M RUN (BOTH RUN) 100 S/A THRUSTERS TO MEDBALL 80 TUCK-UPS 60 1-ARM HANG SNATCH WITH TORPEDO 40 BURPEES OVER TOPREDO 400M RUN (BOTH RUN) 40 BURPEES OVER TORPEDO 60 1-ARM HANG SNATCH 80 TUCK-UPS 100 TORPEDO SQUATS TO MEDBALL 400M RUN (BOTH RUN) RX+ 100 SINGLE ARM THRUSTERS ON THE BACK END 1. HEELS AND HANDS RETURN TO THE GROUND AFTER EACH TUCK-UP. 2. TORPEDO WEIGHT IS (30/20). 3. 28M CAP.

*26:01 With Harp

Training Session PM (130p)

A. Back Squat, 5x4 *315 For All

B. 1RM Deadlift, Hook *425

7 November

Training Session (730a)

A. Class WOD

WORKOUT 1: FOR TIME (12M CAP) 30-25-20-15-10-5 T2B BURPEES TO TARGET BIKE CALS 1. LADIES CALS ARE 20-20-10-10-5-5 2. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH A 18M CLOCK COUNTING DOWN ROW 2,500/1,750M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO AIR SQUATS (2 WORKING) 30 SYNCHRO PUSH-UPS (2 WORKING) 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW *With Andy

6 November

Training Session AM (530a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 15 Rev Hypers
Rest 2m, x2

B. Deadlift DB Triplet

C. Mobility

D. ēvoFIT Class
3 Rounds
1m Ski
1m Rest
1m Bike
1m Rest
1m Thrusters
1m Rest
*Ski (27/27/26) - Bike (25/25/26) - Thrusters (28/26/25)

Rest 3m

55 Pushups
50 Torpedo Skull Crushers

Training Session PM (130p)

A. Bench, 5x5
*255/270/285/295/310(-1)

B. Every 5m For 25m 
20 Cal Bike Sprint
5-4-3-2-1 
Power Cleans
*225/245/265/285/305

C. 30 Seconds On/30 Seconds Off For 3 Rounds
150# BH Hold
30 Seconds Rest
100# BH Hold
30 Seconds Rest
70# BH Hold
30 Seconds Rest
50# BH Hold
x3

4 November

Training Session (130p)

A. 15m Bike Erg

B. 10m Ski

C. 10m Bike Erg

D. Bis/Tris

3 November

Training Session (130p)

A. 3 Position Power Clean
*Build to 225# for 4 Sets

B. Class WOD
"Super Tuesday"
17M Amrap:

"SUPER TUESDAY" AS MANY ROUNDS AND REPS AS POSSIBLE IN 17M 10 CAL SKI/ROW 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 50 SDLHP (75/55) 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW *8+29 Reps 1. LADIES MUST STRICT PRESS 1ST 10 REPS AND THEN CAN PUSH PRESS FINAL 10 REPS OF EACH SET OF 20. 2. STAGGER INTO TWO HEATS IF NEEDED. START 2ND HEAT WHEN 1ST HEAT FINISHES ROUND 2.

2 November

Training Session AM (515a)

A1. 20 GHD's
A2. 15 Back Extensions
A3. 12 Reverse Hypers
Rest 2m, x2

B1. DB Split Squats (35#) x10 Each Leg
B2. Tricep DB Pulses x40
Rest 2m, x3

C. Mobility

D. ēvoFIT Class
8M STATIONS REST 2M B/W STATIONS STATION 1 AMRAP 21/15 CAL ROW 15 KB HIGH PULLS (1.5/1 POOD) 9 GORILLAS STATION 2 AMRAP 21 SHOULDER TO SHOULDER TORPEDO PRESS 15 TORPEDO JUMPING JACKS 9 BURPEES OVER TORPEDO *TORPEDO WT. (30/20) STATION 3 AMRAP 21 BENTOVER ROWS WITH PLATE 15 PLATED BACK SQUATS 9 CAL SKI *PLATE WT. (45/25)

Training Session PM (130p)

A. Back Squats, 5x5 *295 Rest 3m B/W

B. 10 Rounds 1m work, Rest 2m 3 Thrusters @ 185# 6 Over The Bar Burpees Max C2B In Remaining Time *2 Rounds and then lat/scap hurt so switched to DBall OT Shoulder (100#)