Training Session (1040a)
Jiu Jitsu (2 Hours)
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)
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
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
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)
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
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)
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)
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)
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)
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
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)
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.
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)