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Monday, January 31, 2022

31 January

Training Session AM (530a)


A. Mobility/Hips

B. Crossover

C. PsoRite

D. ēvoFIT Class

12M STATIONS WITH PARTNER STATION 1 FOR TIME 50-40-30-20-10 CAL BIKE PLYO LUNGE 1. LADIES CALS ARE 40-30-20-10-5. 2. SCALE PLYO LUNGE TO SQUAT JUMP. STATION 2 12M AMRAP 30 PUSH-UPS OR KNEE PUSH-UPS 30 TORPEDO STEP-UPS WITH PRESS 30s SYNCHRONIZED HOLLOW HOLD 90 DC CRUNCHES (UNWEIGHTED)
*1 PERSON WORKS AT A TIME UNLESS SPECIFIED AS SYNCHRONIZED.


Training Session AM (10a)

Jiu Jitsu (2:45)

Saturday, January 29, 2022

29 January

Training Session (630a)


"FOR TOTAL TIME: ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS ROW CALS OR BURPEES TO TARGET REST 1M ONE PERSON WORKS AT A TIME TO COMPLETE 250/200 REPS HEAVY AMERICAN SWINGS OR FRONT SQUATS (75/55) REST 1M 2K/1,500M ROW RIGHT INTO 75 SYNCHRO U/B AIR SQUATS *1 PERSON BACK SQUATS BB (75/55) *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/BURPEES. 3. BREAK UP ROW AS DESIRED AMONG TEAM. 4. HEAVY SLAMBALL MUST BE BEAR HUGGED FROM START TO FINISH OF WORKOUT. TO INCLUDE THE SQUATS AT THE END.


*MILTON/JAMES

Friday, January 28, 2022

28 January

Training Session AM (530a)


A. Mobility

B. Crossover/Hips

C. 8m To Build To Moderate Power Snatch
*165

D. 6m EMOM; 2 Reps OTM
*135

E. "Icehouse"
Every 2m For 18m
10 Cal Bike
3 Hang Power Cleans
*245/260/275

F. Big Red Hold; 60 Seconds



Training Session AM (10a)

Jiu Jitsu (2 Hours)

Wednesday, January 26, 2022

Tuesday, January 25, 2022

25 January

Training Session (130p)


A. Ski Pacing
40 Second Moderate - 20 Second Sprint
Rest 2m, x5
*23/24/24/25/25

B. "Super Tuesday"
17m Amrap:

10 Cal Ski/Bike

20 Strict Press (75)
10 Cal Ski/Bike


30 Walking Lunges
20 Strict Press (75)
10 Cal Ski/Bike


40 KBS (1.5) Russian
30 Walking Lunges
20 Strict Press (75)
10 Cal Ski/Bike


50 SDLHP (75)
40 KBS (1.5) Russian
30 Walking Lunges
20 Strict Press (75)
10 Cal Ski/Bike

*8+23 (6 Short of Last Year)


C. Pink Loop Walk

Monday, January 24, 2022

24 January

Training Session (10a)

Jiu Jitsu (3:15)


Training Session (145p)

A. Bench; 5x8
*165/185/205/205/215

B. Tempo Deads; Triples @ 31X1
*205/255/255/255/255/255/255


Sunday, January 23, 2022

Saturday, January 22, 2022

22 January

Training Session (530a)

A. Back Squats; 5x3
*165/235/265/265/295

B. Class WOD
WITH A TEAM OF 4 EACH TEAM MEMBER BUYS-IN TO THE WORKOUT WITH: 26/14 AIR BIKE THEN: THEN 6 ROUNDS FOR TIME: 1K/850M SKI EVERY 1K/850 EACH PERSON NEEDS TO BUY BACK-IN WITH: 1 ROUND OF: 10 T2B 10 HEAVY WALLBALLS 10 HEAVY SLAMBALLS OR 20/14 BIKE *THOSE MEN WHO WEIGH UNDER 190 COMPLETE 20 CALS ON BIKE RE-BUY.

OR

12 TNG PC (135/85) 1. BIKE AND T2B/WB/JS CAN BE WORKING AT THE SAME TIME. ONLY ONE ON THE BIKE AT A TIME, AND ONLY ONE ON THE 10/10/10 AT A TIME. 2. CAP FOR WORKOUT IS 35:00 3. AFTER EACH 1K/850M, THAT ATHLETE CAN JUMP BACK IN THE SKI WHENEVER THEY FINISH THE BUY-IN WORK.


*24:30 (Ryan/Aggie)


Training Session (9a)

Jiu Jitsu (3 Hours)

Friday, January 21, 2022

21 January

Training Session AM (530a)

A. Mobility

B. Crossover/Hips

C. CrossFit Class
Every 2m For 12m
Power Clean + 2 Press + 3 Jerks + 20 Du's
*135/135/155/195/195/195

"Press Your Luck"

EMOM For 16m
Min 1: 15 Cal Ski
Min 2: 15 Heavy Swings
Min 3: 50 Du's
Min 4: Max Z-Press
*48/48/53/58
*207 Reps


Training Session AM (10a)

Jiu Jitsu (3:15)

Wednesday, January 19, 2022

Tuesday, January 18, 2022

18 January

 Training Session (115p)

A. Back Squats; 5x5
*300#

B. Deadlift; 8-6-4-2 (No Hook - No Mix)
*275/325/375/400x1

C. Triceps

Monday, January 17, 2022

17 January

Training Session (130p)


A. Class WOD

With A Partner
60 Front Squats (185)
90 T2B
120 Cal Row
*10:59 With Phillip


B. 7m Amrap
You Go - I Go 
50m F/W (2)
10 Russian Swings
*11+5


C. 7m Amrap
You Go - I Go
8 Cal Row (Damper 10)
*Partner Holds 50# SB In Bear Hug
*20+4 Cals

Saturday, January 15, 2022

15 January

Training Session (7a)

Tested CrossFit

A. Back Squats; 4's
*165/195/225/245/265/285

B. 
FOR TOTAL TIME: IN TEAMS OF 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 WB (30/16) 15 SYNCHRO JUMP SQUATS TO TARGET (2) 4 ROUNDS: -8 PC (185/115) -8 SYNCHRO POGO FACING BURPEES *SCALE PC TO BURPEE DEADLIFTS 1:1 3 ROUNDS: 500M/400M ROW 21 T2B 12 AMERICAN KBS (2/1.5) 2 ROUND OF 800M/600M SKI 50 YARD REVERSE BEAR CRAWL 1 ROUND OF "TANK" 80/50 CAL BIKE

*33:45 (Ryan and BW) 1. SCORE IS TOTAL TIME. NO REST B/W PARTS. 2. 35M CAP

Friday, January 14, 2022

14 January

Training Session AM (545a)

A. Crossover/Mobility

B. ēvoFIT Class
25m AMRAP

Station 1: 
1m Stone Chair
20 D-O-I-U

Station 2: 
5 Torpedo Press Medley's

Station 3: 
100 Hip Taps
100 Bicycle Crunches

Station 4: 
3 Rounds:
10 S/L Box Squats (Side)
20 Box Dips

Station 5: 
5 Rounds:
5 KBS Left
5 KB SDLHP Left
5 KBS Right
5 KB SDLHP Right

*1 Round + 1m Stone Chair


Training Session (10a)

Jiu Jitsu (2 Hours)

Wednesday, January 12, 2022

Tuesday, January 11, 2022

11 January

Training Session (130p)

A. Power Clean + Squat Clean; Every 45 Seconds x 6-5-4-3-2
*185/205/225/245/265

B. 2:00 Work - 1:00 Rest
15 Cal Ski + Heavy Wallballs (40#)
*Continue until completed "Karen"
*17:41

Monday, January 10, 2022

10 January

Training Session AM (530a)

A. Mobility

B. Core/Hips

C. Crossover

D. ēvoFIT Class
5m EMOMs

A. 6 Up-Down Step-ups With Torpedo
B. 15 Torpedo Thrusters 
C. 15 Superman Push-Ups
D. 15 Cal Row
E. 20 Yard Up-Down Broad Jump
*Complete


Training Session AM (10a)

Jiu Jitsu


Training Session PM (145p)

A. Deadlifts; 4 Reps
*245/275/275/305/305/305

B. Squats; 4 Reps
*195/245/245/275/275/305

Saturday, January 8, 2022

8 January

Training Session (645a)


A. Tested TeamWOD

36M AMRAP: WITH A TEAM OF 4 COMPLETE: MAX CAL SKI BEGINNING WITH AND EVERY 4M EACH ATHLETE MUST COMPLETE (1) OF THE FOLLOWING PIECES IN ORDER TO CONTINUE WORKING. A. 400 YARD SHUTTLE (0-25-0) X8 B. 1 ROUND OF "DT" (155/95) C. 12 BURPEE PULL-UPS D. 25/16 CAL BIKE

*615 Cals (Ryan/Amy/TSach) 

Friday, January 7, 2022

7 January

Training Session AM (545a)

A. Crossover

B. Hip/Mobility

C. ēvoFIT Class
25m Amrap With Team of 3

A. 80 Cal Bike
100 Tuck-Ups

B. 1k Row
100 Burpees

C. 100 Box Jumps
100 Mountain Climbers

*4+280m Row


Training Session AM (10a)

Jiu Jitsu (3:10)

Wednesday, January 5, 2022

Tuesday, January 4, 2022

4 January

Training Session (145p)


A. Bench; 10-12 Reps
Rest 3m, x2
*205/205

B. Bench; 8 Reps
Rest 3m, x2
*245/275

C. Bench; 10 Narrow - 10 Normal - 10 Wide
Rest 3m, x2
*135/135

D. Dips; 3x10
*Complete

E. Tested Trackhouse Conditioning
Every 5m For 35m
30 Cal Bike
30 Cal Row
*7th Round = 60/60 
60+33 Cal Row
2:17/2:21/2:25/2:27/2:35/2:54

Monday, January 3, 2022

3 December

Training Session AM (10a)

Jiu Jitsu (2:15)



Training Session PM (2p)

A. Max Bear Hug Hold; Big Red
*70 Seconds

B. Max U/B Heavy Swings (2)
*131 Reps

C. Max Cals In 60s @ Damper 10 (Arms Only)
*24 Cals

D. Max Heavy Slamballs In 45 Seconds; 50#
*21 Reps

E. Max Distance Farmers Walk; 2 Poods
*525m 

F. Back Squats; 3 Reps OTM For 10m
*245
Complete