31 August

Training Session (1030a)

Jiu Jitsu (2:15)

30 September

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 BURPEES

*Complete 1. BREAK UP KB PUSH PRESSES AS NEEDED BETWEEN ARMS. IT'S 12 TOTAL REPS. 2. SCORE IS ROUNDS COMPLETED. 9 IS PERFECT SCORE.

29 August

Training 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)

27 August

Training Session AM (7a)

Back Squats; 6x2 1&1/4 
*185/215/235/235/255/255

Training Session AM (945a)

Jiu Jitsu (2 Hours)

26 August

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)

24 August

Training Session (1030a)

Jiu Jitsu (2 Hours)

23 August

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

22 August

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)

20 August

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.

19 August

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 (1030a) Jiu Jitsu (90m)

17 August

Training Session (1030a)

Jiu Jitsu (1:45)

16 August

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)

15 August

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)

13 August

Training Session AM (7a)

Back Squats; 6x4
*235/265/285/305/305/305

Training Session AM (930a)

Jiu Jitsu (90m)

12 August

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)

10 August

Training Session (1030a)

Jiu Jitsu (2 Hours)

9 August

Training Session (1p)

2 Rounds:
1,500m Row
3k Bike
1,500m Ski
*Complete

Triceps

8 August

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)

6 August

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.

5 August

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)

3 August

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

2 August

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

1 August

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)