Training Session (130p)
A. Team WOD With Nate/BW
For Time:
Pink Loop
80 Bench (185)
80 DL (225)
80 OTB Jumps (24)
1600m Ski
60 Bench (205)
60 DL (255)
60 OTB Jumps (30)
1600m Row
40 Bench (215)
40 DL (275)
40 OTB (30)
100 Cal Bike
20 Bench (225)
20 DL (315)
20 OTB (32)
*63:50
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Triceps
E. CrossFit Class
Week 8 20RM Squat Cycle
*300#
+
"Consequence"
12m Clock Counting Down
12:00 - 9:00
500m Row
*1:36 Or Faster
9:00 - 8:00
Rest
8:00 - 0:00
Amrap:
20 Yard Plate Push
10 Thrusters (115)
5 Burpee T2B
40 Du's
*3+9 Reps
Training Session AM (1040a)
Jiu Jitsu (90m)
Training Session AM (7a)
A. Squats; Speed Triples
*195/225/225/225/225
B. Class Workout
IN TEAMS OF 3: 0:00 -10:00 FOR TOTAL TIME: 45/35 CAL ROW 10 T2B 35/25 CAL ROW 15 T2B 25/15 CAL ROW 20 T2B 1. 1 PERSON MUST ROW AND DO PRESCRIBED T2B *SCALE FOR T2B IS 2:1 KIPPING KNEES AS HIGH AS POSSIBLE 2. RESET ROWERS EACH ROUND. 3. SCORE IS TIME TO COMPLETE. _____________________________________ 10:00 - 22:00 EMOM FOR AS LONG AS POSSIBLE: 8/4 CAL BIKE 15 DU'S 1 CLEAN AND JERK (155/95) 1. EVERY MINUTE ADD 1 CLEAN AND JERK 2. SCORE IS ROUNDS + REPS COMPLETED. ONLY REPS COUNTED ARE CLEAN AND JERKS 3. ONCE YOU MISS A ROUND, REST UNTIL EVERYONE IS FINISHED. _____________________________________ FOR TIME: 21 CAL ROW 21 CAL BIKE 21 SYNCHRO SQUATS (ALL) ----- 15 CAL ROW 15 CAL BIKE 15 SYNCHRO SQUATS (ALL) ----- 9 CAL ROW 9 CAL BIKE 9 SYNCHRO SQUATS (ALL) *LB/BW/SP 1. LADIES CALS ARE 15/10/5 FOR BIKE/ROW. SQUATS SAME.
Training Session AM (645a)
A. Jiu Jitsu Seminar With Tim Kennedy
*2 Hours
Training Session AM (1015a)
Jiu Jitsu (90m)
Training Session PM (4p)
Open 23.2
15m Amrap:
5 Burpee Pullups
10 Shuttle Runs
10 Burpee Pullups
10 Shuttle Runs
15 Burpee Pullups
10 Shuttle Runs
20 Burpee Pullups
10 Shuttle Runs
25 Burpee Pullups
10 Shuttle Runs
30 Burpee Pullups
etc...
15:00 - 20:00
Max Thruster From Ground
*265?
Training Session (130p)
A. With A Team Of 3
5 Rounds:
50 Heavy Du's
400m Run
25 Bench (185)
25c Arms Only Row
10 Over The Shoulder DBall (150)
10 Box Jumps (40")
*40:10 (Nate/BW)
B. Tricep Smash
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
20RM Back Squat - Week 7
*285
Quick Triple - 345#
Then:
"The Furnace"
5m Amrap:
30 Pullups
20 Superman Push-Ups
10 Clean and Jerks (185)
Rest 3m, x2
*50 Cals - 53 Cals
*103 Cals
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. RFE Split Squats; 4x5/side
*95/125/125/125
Training Session AM (930a)
Jiu Jitsu (2 Hours)
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (4p)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. 14.4
14m Amrap:
60 Cal Row
50 T2B
40 WB
30 PC (135)
20 BMU
*1+44
Training Session (130p)
With A Partner:
Pink Loop
50 Bench (225)
50 PC (185)
50 Hip Thrusts (185)
800m Run
30 Bench
30 PC
30 Hip Thrusts
400m Run
15 Bench
15 PC
15 Hip Thrusts
*49:10 (Nate)
+
Tricep Finisher
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Triceps
E. CrossFit Class
20RM Back Squat (Week 6)
*275
+
"The Triplet"
12 Cal Bike
10 Cal Ski
8 Cal Row
Rest 4m, x3
*47/45/45
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Partner FGB"
Min 1: 5m Plate Push/Drag Trips
Min 2: Ski Cals
Min 3: Seated Plate to OHD (45)
Min 4: Power Cleans (155)
Min 5: Bike
*135/132/130/132
*With Kevin Kerrick
Accessory Work
Push-Ups + Core Work
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; 12-9-6-3
*240 - 255 - 270 - 290
B. Super Tuesday
AS MANY ROUNDS AND REPS AS POSSIBLE IN 17M 10 CAL SKI/ROW 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW 50 SDLHP (75/55) 40 RUSSIAN SWINGS (1.5/1) 30 WALKING LUNGES 20 STRICT PRESS (75/55) 10 CAL SKI/ROW
*8+46 (40 KBS + 6 Lunges) (15 Rep PR) 1. LADIES MUST STRICT PRESS 1ST 10 REPS AND THEN CAN PUSH PRESS FINAL 10 REPS OF EACH SET OF 20. 2. STAGGER INTO TWO HEATS IF NEEDED. START 2ND HEAT WHEN 1ST HEAT FINISHES ROUND 2.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Moderate Triple Back Squat
*325
20RM Week 5
*265
"Critical Condition"
1m DU's
1m T2B
1m WB
2m DU's
2m T2B
2m WB
1m DU's
1m T2B
1m WB
*209 Reps
Training Session AM (1040a)
Jiu Jitsu (90m)
Training Session (7a)
A. Build To A Heavy Thruster Double
*165/185/205/215/235/255
B. Team WOD
TEAMS OF 3 0:00 - 15:00 9 ROUNDS FOR TIME (15M CAP): RELAY STYLE SHUTTLE RUN 0-10-0-15-0-20-0 5 RUSSIAN SWING TO GOBLET SQUAT 5 OVER THE BAR BURPEES 5 T2B 5 CLEAN AND JERKS (135/85) AT THE 16:00 MARK 16:00 - 27:00 8 ROUNDS FOR TIME (11M CAP): 0-10-0-15-0-20-0 10 WALLBALLS 10 HANG POWER CLEANS (135/85) AT THE 28:00 MARK 7 ROUNDS FOR TIME: SHUTTLE RUN 20/14 CAL ROW *Brook/BW 1. 1ST TWO ROUNDS ARE PASS/FAIL. IF UNABLE TO COMPLETE THE NUMBER OF ROUNDS WITHIN THE TIME CAP, A PENALTY WILL BE ADDED TO FINAL SHUTTLE/ROW WORKOUT. 2. TOP MEN AND TOP WOMENS TEAM WILL GET A 5 SECOND HEAD START FOR THE 3RD WORKOUT. 5 SECONDS FOR ROUND 1 AND 5 SECONDS FOR ROUND 2. 3. TEAM THAT FINISHES FINAL WORKOUT 1ST, WINS. 4. NOT ENOUGH TIME FOR PARTS 1 AND 2. BOTH ABOUT 60-90 SECONDS SHORT. WHOLE WORKOUT RAN OVER ABOUT 8 MINUTES.
Training Session AM (530a)
A. Mobiilty/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With A Partner
"Crazy 8's"
8:00 - 3:00
Max Cal Bike
3:00 - 0:00
Walking Lunges
*155 Cals
Rest 2m
8:00 - 3:00
Max Cal Ski
3:00 - 0:00
Seated Plate To OHD (35)
*142 Cals
Rest 2m
8:00 - 3:00
Max Cal Row
3:00 - 0:00
BB High Pulls (45)
*144 Cals
Total = 442 Cals
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
