Training Session AM (7a)
A. Back Squats; 3x10
*225/255/285
B. Class WOD
NEW YEARS COUNTDOWN 9-8-7-6-5-4-3-2-1 POWER CLEANS (115/75) CHIN OVER BAR POGO BURPEES KB CLEAN AND JERKS (1.5/1) TRIPS REVERSE BEAR CRAWL (5 YARD TRIPS) *STARTING WITH AND EVERY 4M, COMPLETE 10 CAL BIKE/ROW SPRINT RX+ 10-1 C2B (135/95#)
*31:50 1. IN 2022, HAD TO DO F/W AND B/W WIDTH WISE ON THE TURF. THAT'S WHY TIMES WERE SO FAST. CLASS WAS TOO BIG. 2. PLAN ON USING BOTH RED AND BLUE SIDES NEXT YEAR FOR THIS WORKOUT.
Training Session AM (530a)
A. Mobility/Prep
B. Prehab/Crossover
C. DB Triplet
D. CrossFit Class
With a Partner:
20m Amrap:
"DAY DREAMER" W/A PARTNER YOU GO - I GO 20M AMRAP: 10 JERKS (135/85) 20 WALLBALLS (20/14) 300 YARD SHUTTLE (0-50-0 X3) 50 DU'S OR 8 BURPEES TO HIGH TARGET *4+7 (T.Sach) 1. SCORE IS ROUNDS + REPS 2. 1 REP FOR EVERY JERK/WB. 1 REP PER LAP OF SHUTTLE. 1 REP FOR DU'S.
Training Session (1020a)
Jiu Jitsu (2 Hours)
Training Session AM (830a)
A. Hang Squat Clean; 1,1,1,1,1
*280# For All
B. "Choice"
100 T2B
100 Cal Bike
100 Air Squats
*Partition As Desired
*12:17
Training Session (1p)
A. Class Progression (OHD Endurance)
30 Second DBL KB OHD Hold (1.5)
Rest 10 Seconds
12 Superman Push-Ups
Rest 10 Seconds
Max Reps Strict Press (95)
Rest 3m, x3
*26/25/21
*72 Reps
B. 3 Rounds
1 Lap FW/1 Lap FR/1 Lap OHD (1.5's For All)
3 Turkish Get-ups/Side (1.5)
10 Box Jumps (30)
15 T2B
30 DU's
*21:00
C. 5x5 Bench W/Chains
*115/135/165/175/175 Drop Set into 125x14
Training Session AM (545a)
A. Jess' Bodybuilding Workout
Glute Bridges/Squats/Shoulder Press/Fly's, Etc
Training Session AM (730a)
12 Days With Lucas
1. 12/6 CAL ROW/BIKE SPRINT
2. DEADLIFTS (275/145)
3. BURPEE BOX JUMPS (30/24)
4. T2B
5. SYNCHRO BAR FACING BURPEES
6. U/B THRUSTERS
7. TNG CLEAN AND JERKS
8. HEAVY WALLBALLS
9. C2B/CHIN OVER PULLUPS
10. PARTNER PUSHUP + HAND TAPS
11. PLYO LUNGES TO TARGET OR BIG LAP?
12. TRIPS REV BC (10 YARD TRIPS)
1. LOADING FOR RX (135/85)
*30:22
Training Session AM (1030a) Jiu Jitsu (90m)
Training Session (115p)
SuperSets:
A1. 6 Belt Squats + Banded Marches
A2. 10 Hang Muscle Clean and Press (95)
A3. 10 Bench
A4. 6/6 Landmine Push Press
*16m AMRAP
Then:
12 Cal Bike Sprints; Rest 2:30 B/W, x5
10 Second Sets
*Complete
Then:
Pick Back Up With Super Sets
*15m AMRAP
Training Session AM (530a)
A. Mobility/Prep
B. Prehab/Crossover
C. Back Extensions/DB Triplet
D. CrossFit Class
17m To Find Heavy Load
Squat Clean - Hang Squat Clean - 2 Front Squats
*255
Then:
12m AMRAP:
"Bells"
12 American Swings (1.5)
12 Goblet Squats
12 S/A Push Presses
*8+24
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Crossover/Mobility
B. DB Triplet/Prehab
C. CrossFit Class
With a 90 Second Clock Counting Down:
22 Cal Ski
Max Strict Press (95)
*26/24/25
Rest 4m, x3
15m EMOM
Min 1: 15 Cal Row
Min 2: 8/8 KB Push Press
Min 3: 2 Burpees + Max Cal Ski + 2 Burpees
*27/25/25/26/28
*131 Cals
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Box Squats; 6x4
*285/285/285/305/325
B. Team WOD
TEAMS OF 4 PART A: 5M MAX CAL BIKE 1. ONLY 1 TIME ON BIKE PER PERSON 2. PERSON GETTING OFF BIKE MUST COMPLETE 8 SLAMBALLS BEFORE NEXT PERSON BEGINS. 3. FINAL ATHLETE MUST COMPLETE 8 SLAMBALLS BEFORE TIME RUNS OUT OR 10 CAL PENALTY. 4. FOR EVERY SECOND BEHIND LEADERS, THAT IS THE PENALTY SERVED BEFORE STARTING PART C. REST 2M PART B: 10M AMRAP: 15/10 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 8 T2B 1. FOR EVERY CALORIE BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: 400/300M SKI 10 SYNCHRO BURPEE LUNGES (ALL) 20 SYNCHRO AMERICAN SWINGS (RED/BLUE) (3 PEOPLE) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)
*14:31 (Last Place)(Steve Swift/Ryan/Milton) 1. BOTH TIME PENALTIES APPLIED TO EACH TEAM BEFORE BEGINNING PART C. 2. WINNER OF PART C WINS THE WORKOUT.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Rehab
C. DB Triplet/Back Extensions
D. CrossFit Class
With A Partner:
18m Amrap:
20/12 Cal Bike
+
10 Burpees To High Target
15 DB Snatches
20 Yard Plate Push
40 Du's
*1 Partner does bike and then switches and picks up where the other partner left off.
*8 Rounds With Nate
+ Accessory Work
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (1p)
Tested Throwdown Workout
8m You Go - I Go
10 Cal Row
20 Yard PP Shuttle (10 F/W - 10 B/W)
*13+10 (W/Nate)
Bench; 10-1
*155-175-195-215-235-255-275-285-255-255
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
4 Rounds Each For Time:
16 Cal Row
12/9/6/3 DL
*205/235/265/295
*2:49
Rest 8m
"Rowan County"
16m AMRAP:
100m Row
1 Over The Bar Burpee
1 PC (225)
200m Row
2 Over The Bar Burpee
2 PC (225)
300m Row
3 Over The Bar Burpee
3 PC (225)
400m Row
4 Over The Bar Burpee
4 PC (225)
500m Row
5 Over The Bar Burpee
5 PC (225)
600m Row
6 Over The Bar Burpee
6 PC (225)
700m Row
7 Over the Bar Burpee
7 PC (225)
*6+18 Reps (4/7 PC)
Training Session AM (1045a)
Jiu Jitsu (2:15)
Training Session AM (7a)
A. Mobility/Prep
B. Back Squats; 20-16-12-8-4
*225/245/265/285/325
C. TeamWOD
ON THE 4M FOR 32 MINUTES 2M MAX CAL BIKE/SKI/ROW/RUN THEN IN REMAINING TIME MUST COMPLETE: 6 SYNCHRO BURPEES (STANDING ONLY - NO JUMP - ALL) 12 SYNCHRO SEATED PLATE TO OHD (3 PEOPLE WORKING) 18 HEAVY SLAMBALLS (50/30) 1. SCORE IS TOTAL CALS/TRIPS FOR 8 ROUNDS. 2. IF UNABLE TO FINISH 6/12/18 WITHIN THE 4M WINDOW, CALS FOR THAT ROUND = 0 3. PLATE WEIGHTS (55/45/35) - (35/35/25) 4. RUN IS 20 YARD TRIPS.
*471 Reps (BW/James/Marty/Milton)
Training Session AM (530a)
A. Crossover/Prep
B. Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
18m Accessory Work
+
"Hell On Wheels"
20 Thrusters @ 115
40 Cal Bike
20 Thrusters @ 115
*3:31
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (130p)
A. For Time:
10 Rounds:
10 Bench @ 185#
10 Cal Arms Only Ski (Damper 10)
*18:38
B. Speedwork with Reagan
C. Front Squat Tempo; 32X1; 4 Reps
*185/205/235/235
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
"The Mountain Retest"
5 DL - 4 HPC - 3 FS - 2 S2O - 1 Thruster
*205/215/225
+
"Castlebrook"
12m Amrap:
4 PC @ 185#
8 T2B
12 WB (20)
*9+2 Reps
Training Session AM (1040a)
Jiu Jitsu (2 Hours)
Training Session (1030a)
"FRIED TURKEY"
100/75 CAL BIKE/SKI
750M/600M ROW
30 C&J (155/95)
30 SYNCHRONIZED POGO BFB
80/50 CAL BIKE/SKI
1,500/1K ROW
20 C&J (185/115)
20 SYNCHRONIZED POGO BFB
60/35 BIKE/SKI
2K/1,500M ROW
10 C&J (205/125)
10 SYNCHRONIZED POGO BFB
*48:55 (Andy) 1. IF SCALING LOADS, PICK ONE WEIGHT AND USE IT FOR ALL 3 ROUNDS. 2. TEAMS OF 3 OR 4 3. CO-ED TEAMS DO 80/60/40 CALS AND MENS ROW DISTANCES. 4. SYNCHRO BFB IS EVERYONE WORKING.
Training Session (12p)
Did Noon Class Workout
A. Bench Press; 4x8
*225/250/260/265
B. "Grimey"
16m Amrap:
20 Cal Ski
30 T2B
40 Yard Plate Push Shuttle (10-10/x2)
50 KBS (1.5) Russian
100 Du's
*2+54 (Finished PP Shuttle in 3rd Round)
Training Session AM (530a)
A. Mobility/Prep
B. Back Work
C. DB Triplet/Back Extensions
D. Crossover/Prehab
E. CrossFit Class
Shuttle Runs x4 (Progressive)
*3 W/50# Ball and SB @ Each Turn
*0-10-0-30-0-50
*Complete
Then:
"Jackie"
For Time:
1k Row
50 Thrusters (45)
30 Pullups
*3:39 (10 Seconds Off From 5 Years Ago)
*U/B Pullups (1:44 Row)
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session (630a)
A. Mobility/Prep
B. Arch Work
C. Back Squats; Banded Doubles
*135/165/195/225/255/285/315
D. Class Workout
WORKOUT 1: FOR TIME (16M CAP) 30-25-20-15-10-5 DBL KB PUSH-PRESS (1.5/1) BIKE CALS (LEGS ONLY) *AFTER EVERY ROUND AND TO FINISH WORKOUT, COMPLETE SB SHUTTLE 1. LADIES CALS ARE 20-20-10-10-5-5 2. SB SHUTTLE IS 25 OUT AND BACK X6 3. 1 SECOND PENALTY FOR EVERY REP SHORT REST 2M WORKOUT 2: WITH AN 16M CLOCK COUNTING DOWN ROW 2K/1,650M WITH REMAINING TIME: AMRAP: 50 YARD REVERSE BEAR CRAWL 40 SYNCHRO WB (2 WORKING) 30 T2B 20 HEAVY SLAMBALLS (50/30) 10 CAL ROW *2+25 Yard Rev BC 1. CAN ONLY SWITCH AT HALFWAY ON REV BC
*Jerry/James *Last Place:)
Training Session AM (520a)
A. Mobility/Prep
B. Back Bend Work
C. Crossover
D. DB Triplet
E. ēvoFIT
30m Amrap W/Team of 3
500m Ski
9 Synchro Burplunges
15 WB
21 Push-Ups
300m Run
Repeat But Add 250m Ski Until Finishing 1500m Ski
*Finished Round of 1500 but didn't finish run.
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (115p)
Every Minute On The Minute For 40 Minutes
Min 1: 10 Cal Arms Only Ski Or Bike Erg Sprint
Min 2: 8 Hang Muscle Clean and Press
Min 3: 12 DB Bench (70#)
Min 4: 8/8 S/A Landmine Strict Press (45#)
Min 5: Rest
*Complete (64 HMC - 96 DB Bench - 128 LM)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Prehab
C. Back Ext/DB Triplet
D. CrossFit Class
Tempo Front Squats @ 34X1; 3x3
*195/215/235
Right Into
8 Jump Squats To Target
*Complete
+
"Bad Decisions"
16m EMOM
Min 1: 10 Cal Row
Min 2: Max Reps Plated G2O (45)
Min 3: 10 Cal Ski
Min 4: Max Burpees To High Target
*28/13 - 28/13 - 27/14 - 28/17
*165 Reps
*Row Increases by 2 Cals Each Round
Training Session AM (1045a)
Jiu Jitsu (90m)
Training Session AM (630a)
A. Squat Drop Sets
4 Reps Heavy
Into
8 Reps Light
*235/135 - 265/135 - 295/135 - 330/135
Training Session AM (945a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prehab
B. Crossover
C. Back Ext/DB Triplet
D. Rev Hypers
E. Class Workout
Not For Time:
A1. Max Inverted Ring Rows
Into
A2. Max Push-Ups
*10/30 - 10/25 - 10/20
B. 2x20 Abmats
C. 2x15 Plated G2O W/2 Sec Pause OHD
*Complete
Every 2m For 16:00
Even: 40 Yard Plate Push
+
Max Cal Bike
Odd: 8 DL (275)
+
Max T2B
*150 Reps (85 T2B - 65 Cals)
Training Session (1030a)
Jiu Jitsu
Training Session (115p)
A. Clean and Jerks; 6x2
*230 For All
B. Banded Push Press; 6x2
*155+ Bands
C1. Bench; 6 Reps
C2. Incline DB; 8 Reps
C3. Decline Push-ups; 10 Reps
*215/215/235 - 70 For All
Rest 3m, x3
D1. BB Lean Thrus; 6 Reps
D2. DB Tricep Ext; 8 Reps
D3. Banded Pressdowns; 20 Reps
Rest 3m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Rehab
C. DB Triplet/Back Extensions
D. CrossFit Class
3 Rounds Each For Reps:
75 Second Clock
17 Cal Row (Damper 10)
Max DBL KB FS In Remaining Time (1.5)
Rest 4m B/W
*17/18/20
*55 Reps
Then:
3 Rounds Each For Time:
10 SDLHP (115)
10 OTB Burpees
10 Cal Row
Rest 3m B/W Rounds
*:58 - :58 - :54
*2:50
Training Session AM (1040a)
Jiu Jitsu (2 hours)
Training Session AM (645a)
A. Mobility/Prep
B. Build To Heavy Squat Clean Double (1.1)
*155/175/195/215/235/255/275
C. Class Workout
32M AMRAP: 10 YARD BURPEE BROAD JUMP (10/5 CAL SKI/ROW) 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (15/10 CAL SKI/ROW) 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (20/15 CAL SKI/ROW) 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (25/20 CAL SKI/ROW) 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (30/20 CAL SKI/ROW) 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (35/20 CAL SKI/ROW) 70 PLATED HALOS 60 DU'S 50 SYNCHRO AIR SQUATS 40 SUPERMAN PUSH-UPS 30 SEATED PLATE TO OHD 20 RUSSIAN SWINGS (1.5/1) 10 YARD BURPEE BROAD JUMP (40/20 CAL SKI/ROW) *1+23 Seated Plate To OHD
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Prehab
C. Back Extensions/DB Triplet
D. CrossFit Class
16m EMOM
Min 1: 8 Box Get-Overs (40")
Min 2: 12 T2B
Min 3: 16 DB Snatch (50#)
Min 4: 16 Du's + Max Cal Bike
*25/17/18/25 = 85 Cals
Accessory Work
A. Turkish Get-Ups
B. OHD S/A Carries
C. Couch Stretch
D. Bicep Curls + Skull Crushers
*Complete
Training Session AM (1030a)
Jiu Jitsu
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Prehab/DB Triplet/Back Extensions
D. CrossFit Class
3 Sets
With 90 Seconds Counting Down
Complete 20 Cal Ski
+
6 TnG C&J
Rest 4m B/W
*165/205/205
Then:
16m Amrap:
W/Partner:
5-10-15-20-25-30
Ski Cals
Synchro Push-ups
Wallballs
*After Every Round Complete 30 Yard Rev Bear Crawl
*Every 10/20/30 Ski is Arms Only
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (630a)
A. Mobility/Prep
B1. Back Squats; 5-4-3-2-1-1-2-3-4-5
*275#
B2. Seated Box Jumps; 5-4-3-2-1-1-2-3-4-5
C. Tested Team WOD
Every 5m For 35m
Big Lap
25/15 Cal Row
3-6-9-12-15-18-21-24 Heavy Wallballs
25/15 Cal Legs Only Bike
3-6-9-12-15-18-21-24 Heavy Slamballs
Max Synchro Burplungs as Tie-Breaker
*7+61
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Back Extensions
D. 20m EMOM
Min 1: 8 C2B
Min 2: 8 Heavy Swings
Min 3: 8 T2B
Min 4: 8 Plated G2O (55) + Max Cal Ski
*17/17/17/15/16
*82 Cals
Accessory Work
-Turkish Getups
-DU's
-Heavy Carries
-Core Work
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (115p)
A. Clean and Jerks; 9x2
*215
B. Banded Push Press; 10x2
*155
C. Tested Throwdown Workout
5 Rounds:
2 Complex (1 DL - 2 HSC - 2 FS) (185#)
14 T2B
*3:50
Then Did Again With Synchro Pogo Burpees
1-2-3
2 Complex
14 T2B
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
3 Sets:
With a 60 Second Clock
12 Cal Bike
+
3 Front Squats (From Ground)
*245/245/245
Then:
15m Amrap W/Partner:
10 PC (155)
10 Pogo Burpees
20 Cal Bike
200m Run
*4+17 With Steve
Training Session (1040a)
Jiu Jitsu (90m)
Training Session (7a)
Squat Giant Set
A1. 7 Back Squats
A2. 7 Front Squats
A3. 7 Goblet Squats
A4. 7 Jump Squats
Rest 4m, x3
*185/185/205
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
3x10 Bench
+
100 Du's
Rest 4m, x3
*175/205/235
Then:
"Pennywise"
60 Cal Row
30 Burpees To High Target
*3:52
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (115p)
A. Clean and Jerks; 6x3
*185 (Singles)
B. Strict Press + Push Press; 6x3
*165/175/185/185/205/205
C1. Bench; 10 Reps
Rest 30 Seconds
C2. Cable Pulldowns; 20 Reps
Rest 2m, x3
Training Session (530a)
A. Mobility/Crossover
B. DB Triplet
C. Class WOD
17m Strength Complex
1 Squat Clean - 1 Hang Squat Clean - 2 Front Squats
*165/195/225/255/285
Then:
16m EMOM
Min 1: 15m F/W Bear Crawl + 15m B/W Bear Crawl
Min 2: 10 DL (225#)
Min 3: 10 Burpees To Target (High)
Min 4: Ski Cals (0:00 - 0:45)
*23/23/24/23
*93 Cals
Training Session (1040a)
Jiu Jitsu (90m)
Training Session (7a)
Back Squats; 5x5
*235/265/285/305/325
Then TeamWOD
WITH A TEAM OF 3 OR 4: 0-10:00 1,500/1.100M ROW W/REMAINING TIME: AMRAP: 5 T2B 10 SYNCHRO PUSH-UPS (2 WORKING) 15 SYNCHRO SQUATS REST 1M 0-10:00 800M RUN W/REMAINING TIME: AMRAP: 20 YARD PLATE PUSH FROGGER (10 OUT - 10 BACK) 10 HEAVY SLAMBALLS (50/30) REST 1M 0-10:00 125/80 CAL BIKE W/REMAINING TIME: AMRAP: 4 SYNCHRO BURPEES TO TARGET 8/4 CAL BIKE 12 KB PUSH PRESS (DOUBLE BLUE/YELLOW) 1. SCORE IS ROUNDS AND REPS FOR EACH 10M AMRAP. 2. EACH TEAM GETS A PLACEMENT FOR EACH AMRAP AND LOWEST TOTAL PLACING WINS.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
DU Clinic
+
16m EMOM
Min 1: 7 Burpee Box Jumps (30)
Min 2: 16 Cal Ski
Min 3: 12 C2B Pullups
Min 4: Max Seated Plate To OHD (45) (Can't Touch Ground)
*25x4 = 100 Reps
Training Session AM (10a)
Jiu Jitsu
Training Session (115p)
A1. Back Squats + Chains (255+Chains)
5 Reps, x4 Sets
Rest 10 Seconds
A2. 10 Goblet Squats On Heel Ramp (40#)
5 Sets
B1. 50 Yard Unloaded Walking Lunges
Rest 10 Seconds
B2. 20 S/L Calf Raises
Rest 10 Seconds
B3. 10 Tempo Hamstring Curls W/DB (30#)
Rest 3m, x2
Training Session (540a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
EMOM For As Long As Possible
Death By T2B
*Completed 16
Rest 3m
Death By Thrusters (50% BW)
*Completed 13
Score = 29 Rounds
Training Session AM (545a)
A. Crossover/Mobility
B. DB Triplet
C. ēvoFIT Workout:
E2M For 30m
-22 Cal Bike
-30 Floor Press/Arm (40)
-22 Cal Ski
-3 Laps Plate Push (10 Yards)
-2 Rounds (10 Swings - 10 SDLHP)
*Complete - Tough
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Strict Press; 6s
*65/85/105/125/145/165
B. Team WOD
IN TEAMS OF 3-4 PEOPLE 175/120 CAL BIKE *EVERY SWITCH, PERSON GETTING OFF BIKE MUST COMPLETE: 6 SA DEVILS PRESSES 12 YARD BEAR CRAWL SHUTTLE (12 F/W - 12 REV) *NEXT PERSON CAN BEGIN BIKING AS SOON AS 1ST DEVILS PRESS IS COMPLETED. THEN: 240/180 CAL ROW *EVERY SWITCH, PERSON GETTING OFF ROW MUST COMPLETE: OVER THE SHOULDER DBALL (LADIES = 6 @ 70/75) (MEN = 3 @ BLACK 150# OR 6 @ 100) 30 SECOND HANG FROM RIG *NEXT PERSON CAN BEGIN AS SOON AS 1ST DBALL IS COMPLETED. THEN: 175/120 CAL SKI *EVERY SWTICH, PERSON GETTING OFF SKI MUST COMPLETE: 15/10 SUPERMAN PUSH-UPS 30 SECOND HOLLOW HOLD *NEXT PERSON CAN BEGIN AFTER 1ST PUSH-UP IS COMPLETED *GOOD WORKOUT BUT I ADJUSTED THE WOMENS CALS. TEAMS OF 3 ARE SLOW FOR MEN. 35M CAP CAPPED OUT ONE TEAM.
*29:10 (Andy/Amy/BW)
Training Session AM (530a)
A. Mobility/Crossover
B. DB Triplet/Back Extension
C. Back Squats; 7x3
*235#
D. With A Partner:
16m EMOM:
Min 1: 200m Run
Min 2: 10 PC (135)
Min 3: 10 Burpee Pull-Ups
Min 4: 40 Sec Row For Cals (:20-:60 Only)
*112 Cals With Jeremy
Training Session AM (1020a)
Jiu Jitsu (1:40)
Training Session (115p)
A. Bench; 4x8
*195/215/235/245x6
B. Pendlay Rows; 4x10
*165
C. DB Military; 4x10
*55/70/70/70
D1. Dips; 7 Reps
D2. Pressdowns; 10 Reps
Rest 2m, x3
Training Session AM (530a)
A. Mobility/Crossover
B. Back Ext/DB Triplet
C. CrossFit Class
18m Clock
0:00 - 6:00
1 Squat Clean OTM
6:00 - 11:00
1 SC + 1 HSC OTM
11:00 - 12:00
Rest 1m
12:00 - 18:00
1 SC Every 30 Seconds
*245#
Then:
"Trapz"
15m AMRAP:
500m Row
Then W/Remaining Time
30 Lunges
30 Hang Muscle Cleans (65#)
30 WB
30 Pullups or T2B
*2+88 Reps (28 WB's)
Training Session AM (1045a)
Jiu Jitsu (90m)
Training Session AM (7a)
Front Squats; 3x4 @ 23X8
*185/205/225
Training Session (945a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Crossover
B. Back Ext/DB Triplet
C. Class WOD
15m AMRAP @ Z1
Then:
W/18m Clock
2k Row
Then:
1 Round of "DT"
+
10 Pullups
20 Push-ups
30 Synchro Squats
*4+10 Pullups (Supposed to be partner workout, did solo)
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (1p)
A. Every Minute Complete 3 Bench @ 225#
*Continue until you complete 100 Strict Pull-ups
*Complete - 15m
B. 12m Amrap
5-10-15-20-25
Seated OHD Hold (55)
Plated Skull Crushers
Plated Bent Over Rows
*25+42
Training Session (7a)
A. Back Squats; 5x3 @ 32X1
*185/215/245/275/295
B. Jump Squats; 1 U/B Set
*17 @ 135#
C. CrossFit TeamWOD Test
WITH A TEAM OF 3-4 PEOPLE: 50 CAL BIKE 50 CAL ROW 50 BAR FACING BURPEES BIG LAP SB RUN 40 CAL BIKE 40 CAL ROW 40 CLEAN AND JERKS (135/85) BIG LAP SB RUN 30 CAL BIKE 30 CAL ROW 30 MB OVER THE RIG (50/30) BIG LAP SB RUN 20 CAL BIKE 20 CAL ROW 20 SDLHP 300M SB RUN 10 CAL BIKE 10 CAL ROW 10 SYNCHRO BFB (TEAM) BIG LAP SB RUN (50/30) *24:50 1. LADIES CALS ARE 35/25/15/10/5 2. BREAK UP BIKE/ROW CALS AS NEEDED.
Training Session AM (530a)
A. Mobility/Crossover
B. Back Ext/DB Triplet
C. CrossFit Class
1 Round Not For Time
BH Shuttle
*150# DBall
30 Plated Skull Crushers
30 Banded Bicep Curls
KB Triplet (2)
*Complete
For Time:
2 Rounds:
25 Squats
25 Pullups
25 Squats
25 Strict Press (75)
25 Squats
25 Cal Ski/Row
*Rest 2m Before Starting Next Round
*9:15
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
Every 3m For 15m
5 TnG PC - 5 FS - 5 S2O
*95/135/155/205/205
Then
"Shuttle To OHD"
0:00 - 2:00
400m Run + Max Jerks (135)
2:00 - 3:00
Rest
3:00 - 7:00
600m Run + Max Jerks
7:00 - 8:00
Rest
8:00 - 13:00
800m Run + Max Jerks
*23 - 40 - 26
*89 Reps
Training Session AM (1040a)
Jiu Jitsu
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
For Time:
21-15-9
Cal Bike
Power Snatch (115)
*6:33
Training Session (1015a)
Jiu Jitsu (1:45)
Training Session (130p)
A. Build To A Max Complex
DL - HPC - PC - 3 Jerks - PC - HPC - DL
*235#
B. Front Squats; 3x5
*185/205/235
C. Bench; 5x5
*155/175/205/225/245
D. 60 Plated Skull Crushers (55)
Training Session AM (7a)
A. Box Squats; 6x3
*245/295/325/325/355/355
B. Class Workout
WITH A TEAM OF 3: 6M AMRAP: 40/30 CAL SKI 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 5M AMRAP: 38/28 CAL SKI 8 SYNCHRO BURPEES (ALL) BIG LAP 30 SYNCHRO RUSSIAN KBS (1.5/1) 30 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 4:30 AMRAP: 36/26 CAL SKI 6 SYNCHRO BURPEES (ALL) BIG LAP 20 SYNCHRO RUSSIAN KBS (1.5/1) 20 YARD BURPEE BROAD JUMP MAX CAL SKI REST 1M 3:30 AMRAP: 34/24 CAL SKI 4 SYNCHRO BURPEES (ALL) BIG LAP 10 SYNCHRO RUSSIAN KBS (1.5/1) 10 YARD BURPEE BROAD JUMP MAX CAL SKI REST 2M FOR TIME: 40/30 CAL ROW 10 SYNCHRO BURPEES (ALL) BIG LAP 40 SYNCHRO RUSSIAN KBS (1.5/1) 40 YARD BURPEE BROAD JUMP
*Amy/Aggie 1. MOST CALS SKI'D START 1ST. EVERY CAL BEHIND, 1 SECOND PENALTY.
Training Session AM (530a)
A. Mobility/Crossover
B. Back Ext/DB Triplet
C. ēvoFIT Team Workout
Team of 3
26m AMRAP
100 Cal Bike
50 Up-Down + Torpedo Press
50 Push-Ups
*E2M Complete 10 WB
*4+13 cal bike
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (130p)
A. WITH A 16M CLOCK COUNTING DOWN *155 BUILD QUICKLY TO A HEAVY TRIPLE IN THE SHOULDER PRESS ONCE YOU FIND YOUR HEAVY TRIPLE, COMPLETE 2 TURKISH GET-UPS EACH SIDE AND THEN HIT THAT SAME LOAD FOR ANOTHER TRIPLE STRICT PRESS. CONTINUE BACK AND FORTH BETWEEN THE TURKISH GET-UPS AND STRICT PRESSES UNTIL TIME RUNS OUT.
B. "SWIFFER"
EVERY 2M FOR 18M WINDOW 1: 27/16 CAL SKI WINDOW 2: 15 KB HIGH PULLS 12 KB PUSH PRESS 9 AMERICAN SWINGS *RED/BLUE WINDOW 3: 30 DU'S 15 DEADLIFTS (225/125) 10 OVER THE BAR BURPEESTraining Session AM (530a)
A. Mobility/Crossover
B. Back Ext/DB Triplet
C. CrossFit Class
"The Standard"
100 Cal Row
Pink Loop + 2 Hills
100 Cal Bike
W/Remaining Time:
AMRAP
5 Burpees To Target
10 T2B
15 Wallballs
*6+18 (12 Rep PR)
Training Session AM (1045a)
Jiu Jitsu (2:30)
Training Session AM (7a)
Back Squats; 6x2 1&1/4
*185/215/235/235/255/255
Training Session AM (945a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. CrossFit Class
16m To Find Max Load:
1 HPC + 1 Press
1 HPC + 2 PP
1 HPC + 3 PJ
*205#
Every 4m For 16m
500m Row
10 C2B
10 Heavy American Swings
*Max Reps of 10/10 in last round
*4+39
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (115p)
A. Tested "The Mountain" Complex
3 Working Sets
5 DL - 4 HPC - 3 FS - 2 S2O - 1 Thruster
*185/205/225
B. Push-Pulls
10-8-6-4-2
Strict Pull-Ups
20-18-16-14-12
Push-Ups
*Complete
C1. Pause Bench; 5 Reps
Rest 30 Seconds
C2. Lean Thrus; 8 Reps
Rest 30 Seconds
C3. Rope Triceps
Rest 2m, x3
*Complete
Training Session AM (530a)
A. Mobility/Prehab
B. Back Ext/DB Triplet
C. Crossover
D. CrossFit Class
12m EMOM
Min 1: 8 Cal Ski
Min 2: 8 Burpees To High Target
Min 3: 8 Cal Bike
*Add 2 Cals To Ski/Bike Each Round
*Complete (12 Rounds)
"Ironman"
3 Rounds, Each For Time
10 Cal Bike
200m Run (1st Curb)
10 Cal Ski
2 Front Squats (185)
30 Du's
*1:48/1:52/1:47
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (730a)
A. Back Squats; 3x10
*235/265/300
B. Class WOD
WITH A TEAM OF 3 "YOU GO - I GO" FORMAT 36M AMRAP ODD ROUNDS 15/8 CAL SKI 8 BURPEES TO A HIGH TARGET + 2 SEC HANG 20 SQUATS EVEN ROUNDS 15/8 CAL ROW 8 HEAVY SLAMBALLS BIG LAP RUN 5+All SB's (Amy/James/Andy)
1. P1 COMPLETES SKI, THEN P2 SKI'S, THEN P3 SKI'S. 2. FOR THE RUN, P1 RUNS, TAGS P2 AT BLUE DOOR AND THEN P2 TAGS P3.
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. 3 Sets:
1 Strict Press - 1 PP - 1 Jerk
2 Press - 2 PP - 2 Jerks
1 Press - 1 PP - 1 Jerk
Rest 4m B/W Ssets
*150-155-170
E. "THE PUMP IS REAL"
3M AMRAP: 250M/200M ROW 5/5/5 S20 MEDLEY (115/65) 1 U/B SET OF AMERICAN SWINGS (1.5/1) REST 1M 3M AMRAP: 1ST CURB RUN 5/5/5 S20 MEDLEY (115/65) 1 U/B SET OF MAX AMERICAN SWINGS (1.5/1) REST 1M, X2 *42/42/36/46 (166) 1. START HALF ON ROW AND THE OTHER HALF ON RUN. ALTERNATE BETWEEN ROW/RUN FOR A TOTAL OF 4 SETS. 2. S20 MEDLEY IS: 5 STRICT PRESS - 5 PUSH PRESS - 5 JERKS (115/65) 3. SCORE IS TOTAL SWINGS.Training Session (115p)
A. Power Cleans
*Built To 225# and Did 8 Singles
B. Partner Workout
3 Rounds:
30 Cal Ski
30 Abmats
2 Rounds:
30 Seated G2O (55)
30 Cal Ski
1 Round
800m SB Run
50 Synchro Push-Ups
*15:58 (Brent)
Training Session AM (530a)
A. Mobility/Prep
B. Back Ext/DB Triplet
C. Crossover
D. CrossFit Class
Every 3m For 15m
1st Curb Run
20 Yard PP Shuttle (10/10)
40 Du's
1 U/B Set of Strict Press (45/35)
*149 Reps
Every 4m For 16m
400m Run
If <1:30 = 8 Cal Bike
If >1:30 = 12 Cal Bike
Max Burpee Pull-ups in Rem Time
*59 (3 Rep PR)
Training Session AM (1045a)
Jiu Jitsu (1:30)
Training Session AM (7a)
Back Squats; 6x4
*235/265/285/305/305/305
Training Session AM (930a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. ēvoFIT Class
12m AMRAP:
10-20-30....
Toe Touches In Plank
Plated G2O
Plated Bent Over Rows
Tuck Pulse
Stone Chair
*Finished 30
Rest 2m
E3M For 12M
100m Run
2 Burpee Complex
20 Yard Up-Down Broad Jump
20 Yard Bear Crawl
Training Session (1020a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
A. Every 2m For 12m
Even: 400m Run
Odd: 30 Cal Bike - 500m Row - 30 Cal Bike
*Complete, 6 Rounds
B. For Time:
50 Cal Bike
*2 Burpees On The Minute (Starts With 2)
50 Pull-ups
*3 Burpees OTM
400m Run
50 KBS (Russian 2 Pood)
*4 Burpees OTM
50 Yard Reverse Bear Crawl
*5 Burpees OTM
*10:40
Training Session AM (1045a)
Jiu Jitsu (90m)
Training Session (7a)
A. Mobility/Prep
B. Back Squats; 4x7
*285#
C. Class WOD
WITH A 35M CLOCK COMPLETE AS MANY ROUNDS AND REPS AS POSSIBLE BIG LAP 10 THRUSTERS (115/75) BIG LAP 20 ABMAT SITUPS 10 THRUSTERS (115/75) BIG LAP 30 SDLHP (115/75) 20 ABMAT SITUPS 10 THRUSTERS (115/75) BIG LAP 40 CAL BIKE/ROW 30 SDLHP (115/75) 20 ABMAT SITUPS 10 THRUSTERS (115/75) BIG LAP 50 YARD SYNCHRO WALKING LUNGES 40 CAL BIKE/ROW 30 SDLHP (115/75) 20 ABMAT SITUPS 10 THRUSTERS (115/75) BIG LAP 60 AMERICAN KBS (1.5/1) 50 YARD SYNCHRO WALKING LUNGES 40 CAL BIKE/ROW 30 SDLHP (115/75) 20 ABMAT SITUPS 10 THRUSTERS (115/75) BIG LAP
*With Bess (Finished 40 Cals on second time thru)
1. LADIES CALS ARE 25 EACH ROUND. 2. IF YOU FINISH THE ROUND OF 60 KBS, START BACK OVER AT THE TOP WITH THE BIG LAP. 3. EVERY SECTION COMPLETED IS 1 ROUND. 4. SCORE IS ROUNDS AND REPS.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Back Ext/DB Triplet
D. ēvoFIT Class
Team of 3:
400 Cal Ski
Every Switch = Buy-Back In with 200m Run + 10 Burpees
*22:00 (Ginny/Aggie)
Training Session (1030a)
Jiu Jitsu (2:15)
Training Session (1p)
A. Deadlift; Triples
*235/235/265/265/295/295/325/325/
B. Power Clean; 1.1
*135/165/195/195/225/225/245/245
Training Session AM (530a)
A. Mobility/Prehab
B. Back Extensions/DB Triplet
C. ēvoFIT Class
8 MIN AMRAP STATIONS
*REST 2 MIN B/W
STATION 1
200M RUN
10 TORPEDO S/A DEVILS PRESS
STATION 2
10s HOLLOW HOLD
20 SINGLE LEG V-UPS
1M ELBOW PLANK
30s REST B/W ROUNDS
STATION 3
20 1-ARM HANG SNATCH - EACH ARM
20M BEAR CRAWL (10 FWD/10 REV)
20 TORPEDO S/L DEADLIFTS
*Complete
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. 40RM Back Squat
*225
B. TeamWOD
IN TEAMS OF 3-4
3 ROUNDS
14/10 CAL SKI (P1)
12/8 CAL SKI (P2)
10/7 CAL SKI (P3)
10 BURPEES TO TARGET (ANYONE)
3 ROUNDS
14 HEAVY WB (P1)
12 HEAVY WB (P2)
10 HEAVY WB (P3)
10 BURPEES TO TARGET (ANYONE)
3 ROUNDS
14/10 CAL ROW (P1)
12/8 CAL ROW (P2)
10/7 CAL ROW (P3)
10 BURPEES TO TARGET (ANYONE)
THEN:
3 ROUNDS
14 SDLHP (P1)
12 SDLHP (P2)
10 SDLHP (P3)
10 SYNCHRO BURPEES TO TARGET (2 WORKING)
*95/55
THEN:
3 ROUNDS
14/10 CAL BIKE (P1)
12/8 CAL BIKE (P2)
10/7 CAL BIKE (P3)
10 SYNCHRO BURPEES TO TARGET (3 WORKING)
*Andy/James
Training Session AM (530a)
A. Mobility/Prehab
B. Back Extensions/DB Triplet
C. CrossFit Class
"Fred's BonVoyage"
3 Rounds
750m Row
400m Run (Both)
10 Synchro Burpees
2 Rounds
100 DU's
30 T2B
1 Round You Go - I Go
25 Cal Ski
25 Plated G2O
25 Yard Plate Push
*22:53 (With Agnew)
Training Session AM (1030a)
Jiu Jitsu (1:45)
Training Session (1p)
A. Hang Power Clean - Squat Clean
*Built to 225
B. Belt Squats; 30 Second Marches - 16 Step-Ups - 6 Hands Free
*4 Sets
C. Tricep Pressdowns; 4x30
*Complete
Training Session AM (530a)
A. Mobilty/Crossover
B. Back Extensions/Prehab
C. DB Triplet
D. CrossFit Class
"The Standard"
35m Clock
100 Cal Row Or Bike
Pink Loop + 2 Hills
100 Cal Row Or Bike
W/Remaining Time:
AMRAP
5 Burpees To Target
10 T2B
15 Wallballs
*6+6
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Back Squats; 5x4
*225/255/275/305/305/305
B. Class WOD
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)
10-8-6-4-2
HEAVY SLAMBALLS U/B LADDER
P1 COMPLETES 10 - P2 COMPLETES 10 - P3 COMPLETES 10
P1 COMPLETES 8, P2 COMPLETES 8 ETC. ETC.
FINSIHES WITH 2-2-2
10-8-6-4-2
T2B LADDER
*SUB BURPEES TO TARGET IF NO T2B
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.
*25:45 (Milt/Jeffrey)
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.
Training Session AM (545a)
A. Mobility/Prep
B. Prehab
C. Crossover
D. Back Extensions, DB Triplet
E. ēvoFIT Class
30m Partner Workout
250 Row
20 WB
20 OTR Burpees
15 BJ
500 Row
20 WB
20 OTR Burpees
15 BJ
750 Row
20 WB
20 OTR Burpees
15 BJ
1000 Row
20 WB
20 OTR Burpees
15 BJ
1250 Row
20 WB
20 OTR Burpees
15 BJ
1500 Row
20 WB
20 OTR Burpees
15 BJ
*Finished 1375M On Rower
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (1p)
A. Bench; 5x5
Training Session AM (530a)
A. Crossover/Prehab
B. Mobility
C. DB Triplet (Single Arm Shrugs)
D. CrossFit Class
15m EMOM
Min 1: Shuttle Run
Min 2: 12 Cal Bike
Min 3: 12 Cal Ski
*Complete
"Feather"
3 RFT
400m Run
15 SDLHP
15 Thrusters
*95
*9:26
Training Session (1030a)
Jiu Jitsu (2:30)
Training Session AM (645a)
A. Tempo Back Squats; 5x3
*185/235/265/285/305
B. TeamWOD
WITH A TEAM OF 4: BUY-IN 800M RUN (3 PEOPLE RUN) 800M/600M SKI (1 PERSON RUNS) WHEN FIRST PERSON IS BACK: THEY COMPLETE 10 PLYO LUNGES TO TARGET AND THEN BEGIN: 130/100 CAL ROW 100 JUMP SQUATS TO TARGET *EVERY BREAK = 1 PERSON MUST RUN BIG LAP 100 SYNCHRO ABMAT SITUPS (2) *EVERY SWITCH OR BREAK = 1 PERSON MUST RUN BIG LAP 100 FRONT RACK LUNGES (95/65) *EVERY BREAK = 1 PERSON MUST RUN BIG LAP 130/100 CAL ROW CASH-OUT TEAM 400M RUN 1. TOTAL TIME DOESN'T STOP UNTIL ENTIRE TEAM IS IN FROM CASH-OUT RUN 2. NO PENALTY FOR BREAKING OR SWITCHING THE ROW
Training Session AM (530a)
A. Mobility/Prep
B. Crossover/Back Extensions
C. CrossFit Class
3 Rounds For Time:
400m Run
21 KB Goblet Squats
15 KB High Pulls
9 American Swings
*1.5
Cash-Out
100 Du's
*10:27
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (1p)
A. Bench; 3x5
*195
B. Power Cleans; 6x2
*225
C. Front Squat; Heavy 2
*305
D. 12m AMRAP:
10 Heavy Slamballs
20 Banded Curls
25 Plated Floor Press
25 Plated Skull Crushers
*3 Rounds
Training Session AM (530a)
A. Crossover/Prehab
B. DB Triplet
C. Mobility
D. ēvoFIT Class
Training Session (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
A. Back Squats; 4x7
*275/305/315/315
B. Class WOD
IN TEAMS OF 4 0:00 - 11:00 50-25-10 SYNCHRO AMERICAN SWINGS (1.5/1) BIKE CALS SYNCHRO AIR SQUATS *LADIES CALS (35/15/5) 11:00 - 18:00 3 ROUNDS: SKI CALS JERKS (165/105) T2B *LADIES CALS 15-10-5 18:00 - 30:00 EVERY 2M FOR 10M 10 WALLBALLS 8 HEAVY SLAMBALLS 6 SYNCHRO POGO BURPEES (2/3 OR 3/4) MAX BIKE CALS
*171 (Milton/Andy/Aggie) 1. IF UNABLE TO COMPLETE 50-25-10 IN 11M, SKIP 1ST 2M WINDOW. SAME FOR THE 3 ROUNDER. 2. SCORE IS TOTAL CALS ON THE BIKE FOR PART 3.
Training Session AM (830a)
A. Belt Squats
B. Shoulders/Triceps
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session (645a)
A. Back Squats; 4x6
*275/305/305/305
B. Class WOD
SYNCHRO BIG LAP THEN: 12 ROUNDS 13/8 CAL SKI + 12 ROUNDS 20 YARD PLATE PUSH FROGGER (10 OUT - 10 BACK) + 12 ROUNDS 13/8 CAL ROW + 12 ROUNDS 13 HEAVY WALLBALLS OR 20 REG WALLBALLS + 12 ROUNDS 13/8 CAL BIKE THEN: 400M TEAM RUN
*Besser/Milton 1. 2ND PAIR BACK FROM BIG LAP MUST BEGIN SKI 2. EACH TEAM MEMBER CAN CHOOSE EITHER HEAVY OR REGULAR FOR THEIR WALLBALLS. 3. TIME STOPS WHEN LAST PERSON IS IN FROM THE RUN.
Training Session (12p)
"Jump Street" Class WOD
100-80-60-40-20
Row Cal
Ski Cal
Bike Cal
Teams of 3 (Metcalf/Peet)
*28:28
Training Session (130p)
A. Strict Press; 4x5
B. Push Press; 4x5
C. Deadlifts; 4x5
D. Belt Squats
5 Rounds:
In 2m Window:
20 Cal Bike Erg
Remaining Time Step-Ups
Rest 2m, x5
*Complete
E. 3x10 No Hands Belt Squats
Training Session AM (530a)
A. Prehab/Crossover
B. DB Triplet/Mobility
C. ēvoFIT Class
FGB (4 Rounds)
*Complete
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (7a)
A. Back Squats; 8.8.6.6.6
*255/255/275/275/275
B. Tested TeamWOD
WITH A TEAM OF 3: A. 10m AMRAP: 400m Run 50/40 Cal Ski 30 PC (185) Max Cal Ski Rest 2m B. 10m AMRAP: 400m Run 50/40 Cal Row 100 DU's 50 T2B Max Cal Row Rest 2m C. 10m AMRAP: 400m Run 50/40 Cal Bike 50 Heavy KBS 50 Seated Plate To OHD (45/25) Max Cal Bike
*Complete (Amy/Aggie)
Training Session AM (530a)
A. Mobility/Crossover
B. Prehab
C. Back Extensions/DB Triplet
D. ēvoFIT Class
12m AMRAP:
A. 400m SB Run
B. 40 Abmat Sit-ups + 50 Plank Jacks
C. 40 Bent Over S/A KB Rows/Side
30 Second Bike Sprint
Rest 3m, x4
*36/26/24/23 = 109 Cals
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Back Squats;
*145x10/175x10/205x10-1
B. Class Workout
10 Cal Machine
20 U/B Du's
10 Cal Machine
30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine
40 Heavy Russian Swings
30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine
500m Run
40 Heavy Russian Swings
30 Yard BC Shuttle
20 U/B Du's
10 Cal Machine
*9+43 (2 Bear Crawl Trips)
Training Session (530a)
A. Mobility/Prep
B. Prehab
C. Crossover
D. Back Extensions/DB Triplet
E. ēvoFIT Class
27m AMRAP With Stations
Zone 1
*Complete
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Mobility/Prep
B. Belt Squats
1m Hold - 30 Step-ups
Rest 3m
1m Hold - 30 Steps x3 Consecutive Rounds
C. Team WOD
FGB STYLE PARTNER EMOM 5M WORK - (3M REST) 4 ROUND FIGHT (32M) PARTNER EMOM 30 SEC P1 - 30 SEC P2 MIN 1: 24/16 BIKE CALS MIN 2: 22/18 WALLBALLS MIN 3: 11 BURPEE PULL-UPS MIN 4: 11 CLEAN AND JERKS MIN 5: 24/16 CAL ROW 3M REST (400M RUN)4. FINAL RUN TOP 3 MEN AND TOP 3 WOMEN GET +5 REPS FOR THEIR FINAL SCORES.
Training Session AM (11a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Back Extensions
C. Crossover/Prehab
D. ēvoFIT Class
With A Partner:
2m Bike/Row For Cals
1m Air Squats
1m Burpees
Rest 2m, x4
*532 With Adam
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Back Squats; Every 90 for 9m
3 Reps @ 335#
*Tweaked back on 5th Set
B. No TeamWOD
Training Session AM (530a)
A. Prehab/Mobility
B. Back Extensions/DB Triplet
C. Crossover
D. ēvoFIT
8m EMOM's
Station 1:
Even: Torpedo Press Medley
Odd: 30m Bear Crawl Shuttle
Station 2:
Even: 20 Banded Lat Pulldowns
Odd: 15 Cal Ski
Station 3:
Even: 13 Cal Bike
Odd: 15m Up-Down Broad Jump
*Complete
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (145p)
A. Pause Front Squats (2 Seconds In Hole); 1 Rep EMOM For 10m
*Started 205, ended 315
B. 15m AMRAP:
"Caboose"
3 Lap Plate Push (10 Out and 10 Back)
20 MB Step-Ups (24)
30 Thrusters (45)
40 Du's
200m Run
*2+53 Reps (30 Thrusters)
C. 800m Farmers Walk With Partner (2 Pood)
*6:22 (BW)
Training Session AM (530a)
A. Mobility/Prehab
B. Back Extensions
C. Crossover
D. CrossFit Class
E. Every 5m For 20m
1,200m Ski + 12 DU's
800m Run + 100 DU's
1,200m Row + 115 DU's
55 Cal Bike + 264 DU's
For Time:
15 Cal Bike
30 T2B
50 WB
1k Ski
*8:30
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session AM (645a)
A. Back Squats; 6-6-4-4
*265/305/345/365
B. TeamWOD
"POKER"
IN TEAMS OF 2-3
30M EMOM
MIN 1: HEAVY SLAMBALLS
MIN 2: BIKE CALS
MIN 3: PLATE TO OHD
MIN 4: SKI CALS
MIN 5: S/A DEVILS PRESS
MIN 6: REST
1. CHOOSE ONE NUMBER FOR TOTAL REPS.
2. ONE ADJUSTMENT AFTER ROUND 1.
3. LAST ROUND IS MAX REPS.
C. Training (1130a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
Murph Alternative
For Time:
Pink Loop
20 PC (185)
1k Ski
20 Squat Cleans (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB
Pink Loop
*46:18 (Ouch)
Training Session (10a)
Jiu Jitsu (90m)
Training Session (7a)
A. Back Squats
265x8 - 285x8 - 325x6 - 345x6
*Complete
B. TeamWOD
WITH A TEAM OF 3 OR 4
EVERY 5M FOR 30M
40/25 CAL MACHINE (BIKE/SKI/ROW)
50 YARD DBL KB OHD WALK
40/25 WALLBALLS
BIG LAP (ALL)
MAX T2B IN REMAINING TIME
*Aggie/AW
1. SCORE IS TOTAL NUMBER OF T2B
2. WHOEVER DOES LAST REP OF WB'S MUST BE FIRST IN THE DOOR.
Training Session AM (530a)
A. Mobility Prep
B. Crossover
C. Prehab/Back Ext/DB Triplet
D. ēvoFIT
Partner 25m AMRAP:
50 Up-Downs Over Torpedo
50 Cal Ski/Row
50 Heavy Slamballs
200m Run
*Complete
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (7a)
A. Back Squats
*245x10, 265x8, 285x6, 305x6, 325x6
B. Tested Class Workout
WITH A TEAM OF 3 OR 4
5M AMRAP: 30/20 CAL BIKE 25/18 CAL SKI 20/14 CAL ROW BIG LAP RUN W/HEAVY SB 15 HEAVY SLAMBALLS W/REMAINING TIME: SYNCHRO SWITCH LUNGES REST 1M, X5 1. SCORE IS TOTAL SWITCH LUNGES COMPLETED. 2. WHEN FIRST 2 RUNNERS ARE BACK IN THE DOOR, THEY CAN BEGIN HEAVY SLAMBALLS. SLAMBALL HAS TO BE WITH ONE OF THE FIRST TWO RUNNERS IF YOU WANT TO BEGIN WORKING ON HEAVY SLAMBALLS.