30 July

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

29 July

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)

27 July

Training Session (1045a)

Jiu Jitsu (2:15)

26 July

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

25 July

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)

23 July

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.

22 July

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)

20 July

Training Session (1030a)

Jiu Jitsu (2:15)

19 July

Training Session (1p)

A. Bench; 5x5

*185/205/215/215/215

B. Belt Squat

30 Second Hold - 45 Second March - 6 Hands Free Squats

*Complete

C. Class WOD

10 Rounds I Go - You Go

10 T2B

1 Lap Run

+

10 Rounds I Go - You Go

10 Cal Ski

10 Push-Ups

*12:26 (BW)

18 July

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)

16 July

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

15 July

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)

13 July

Training Session (1030a)

Jiu Jitsu (2:30)

12 July

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

11 July

Training Session AM (530a)

A. Crossover/Prehab

B. DB Triplet

C. Mobility

D. ēvoFIT Class

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

9 July

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.

8 July

Training Session (1030a)

Jiu Jitsu (2 Hours)

4 July

Training Session AM (830a)

A. Belt Squats

B. Shoulders/Triceps

Training Session AM (10a)

Jiu Jitsu (2 Hours)

2 July

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.

1 July

Training Session (1030a)

Jiu Jitsu (2 Hours)