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 (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)