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Wednesday, June 28, 2023

Tuesday, June 27, 2023

Monday, June 26, 2023

26 June

Training Session (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

A. Shoulder Press; 210#


B. "Joe Dirt"

70 Burpees
50 American Swings
30 Pullups
*5:58



Training Session (1045a)

Sunday, June 25, 2023

25 June

Training Session (2p)


A. Bench; 100 Reps @ 185#
*Plus Chains

B. 100 Push-Ups

Saturday, June 24, 2023

24 June

Training Session (7a)

A. Shoulder Press; 10 Reps
*75/95/115/135/145/155


B. Shoulders/Traps

Friday, June 23, 2023

23 June

Training Session AM (530a) 


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

"CAMOUFLAGE" 3 RFT: 500M/450M ROW 21 BURPEES 400M RUN *13:59 1. BURPEES ARE TO A TARGET JUST ABOVE YOUR REACH. 2. CAP IS 21M.


Build To A 2RM Squat Clean *275 *Blew Out My Quad On 300#..... Training Session (1045a)

Jiu Jitsu (60m) *Just drilling

Wednesday, June 21, 2023

Tuesday, June 20, 2023

20 June

Training Session (130p)


A. Bench Press; 5x5
*235/265/280/290/290

B1. Pullovers; 12 Reps
B2. Wide Pulls; 10 Reps
Rest 3m, x3

C1. Lean Thrus; 10 Reps
C2. Weighted Bench Dips; 15 Reps
Rest 2m, x2

D. Max Superman Push-Ups in 60 Seconds
*36

Monday, June 19, 2023

19 June

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class


"The Suffering"

Every 3m For 12m
400m Run
+
Max Cal Bike

Rest 2m

6m EMOM
8 Strict Press (95/55)
+
Max Over The Bar Burpees
*111 Cals + 37 Burpees
*148




Training Session AM (1045a)

Jiu Jitsu (2 Hours)

Saturday, June 17, 2023

17 June

Training (South Dakota)

20m EMOM
Min 1: 20 Push-Ups

Min 2: 20 Squats

Min 3: 10 Burpees

Min 4: 30 Second Hollow
*Final Round for max reps

Wednesday, June 14, 2023

Tuesday, June 13, 2023

13 June

Training Session (1p)


A. Incline DB Drop Set; 10 Reps Top To Bottom For 5 Sets On Incline
*60/70

B. Pullovers; 12 Reps
Rest 2m, x3


C1. Banded Push-Ups; 15
C2. Wide Pulls; 10 Reps

D. Odd Object Bench; Blocks

E. 100 Cal Bike Erg (25 Each)

Monday, June 12, 2023

12 June

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class

Shoulder Work

Max Reps Press @ 95
Rest 10s
30s OHD DBL KB Hold (1.5)
Rest 10s
Max Reps Press @ 75
Rest 4m, x2
*78 Reps


+

"Bruno"
E2M For 16M
Window 1: 400m Run
Window 2: 20 Burpees To Target
Window 3: 30 Cal Bike
Window 4: 35 U/B Wallballs
*8+29 WB


Training Session AM (1045a)

Jiu Jitsu (90m) 

Saturday, June 10, 2023

10 June

Training Session AM (7a)


Front Squats; Triples W/5 Sec Hold @ Top and Bottom
*75/105/135/165/195



Training Session AM (10a)

Jiu Jitsu (90m)

Friday, June 9, 2023

9 June

Training Session AM (515a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class

"Snow White"

W/Partner
60 FS (185/115)
90 T2B
120 Cal Row
*9:19 (Ginny)

+

Accessory Work
Core + OHD/Grip


Training Session AM (1030a)

Jiu Jitsu (90m)

Wednesday, June 7, 2023

Tuesday, June 6, 2023

6 June

Training Session (130p)


A. Bench Clusters; 1.1.1.1
*10s B/W Reps
*265/275/280/285

B1. DB Pullovers; 10 Reps
Rest 10 Seconds

B2. Wide Pulls; 10 Reps
Rest 2m, x3

C. Reverse Sled Pulls; 50 Yards
Rest 2m, x4

Monday, June 5, 2023

5 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class

3 Push Press
10 Sec FR Hold
3 Jerks
10 Sec FR Hold
3 Thrusters
Rest 4m, x2
*195/205

+

Mean Streak
15 Cal Bike 
30 Pullups
50 WB
1k Ski
*6:09



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

Sunday, June 4, 2023

Saturday, June 3, 2023

3 June

Training Session (7a)


A1. Front Squats; 4's
Rest 10 Seconds
A2. Dbl KB Front Rack Step-ups, S/L; 6/Side
Rest 2m, x5
*185/205/225/235/245/255

B. TeamWOD


WITH A TEAM OF 4 PEOPLE PASS/FAIL WITH A 4M TIMER: 120/78 CAL ROW REST 2M WITH A 5:00M TIMER: 800M SB RUN + 30 BURPEES (ALL CAN WORK) REST 2M WITH A 6M TIMER: 18-15-12-9-6-3 (15-12-9-6-3) CAL ROW SYNCHRO AMERICAN SWINGS (2/1.5) (1.5/1) SYNCHRO PUSH-UPS (2 WORKING) *LADIES USE 15-12-9-6-3 FOR ENTIRE WORKOUT REST 2M FOR TIME: 250M/200M ROW EACH (1 AT A TIME/RELAY STYLE) BIG LAP (2 AT A TIME/RELAY STYLE) 50 T2B (1 WORKING) 50 BURPEE PULLUPS (1 WORKING) *Thomas/Marty/Steve 1. IF YOU MISS ANY OF THE FIRST 3 WORKOUTS, IT'S A 10 SECOND PENALTY FOR FINAL PIECE.

Friday, June 2, 2023

2 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Bands

E. CrossFit Class

"Rio"
17m Amrap W/Partner
40 Cal Bike
20 MB Box Stepovers (24")
10 Hang Power Cleans (135/165/195)
200m Run (1 Runs)
*5 Rounds (Ginny)


+


Accessory Work
50 High Pulls
40 Press
30 Curls
20 Front Raise
10 Muscle Clean
+
50 Bicycle Crunches
50 DC Crunch


Training Session AM (1030a)

Jiu Jitsu (90m)