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)
