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Monday, July 31, 2023

31 July

Training Session (11a)

Jiu Jitsu (1 Hour)

Back Jacked - Watched

Saturday, July 29, 2023

29 July

Training Session (7a)


Did Team WOD (Machines Only) 

Back Jacked up From Friday


WITH A TEAM OF 4 100 CAL SKI 50 SYNCHRO PUSH-UPS (2 WORKING) 100 CAL BIKE 50 SYNCHRO S/A KB PUSH PRESS 100 CAL ROW 50 SYNCHRO REST 2M 100 CAL ARMS ONLY SKI 50 SYNCHRO PUSH-UPS (WOMEN 1) 100 CALL LEGS ONLY BIKE 50 SYNCHRO S/A KB PUSH PRESS 100 CAL ARMS ONLY ROW 50 SYNCHRO AMERICAN KBS 400M RUN (ALL) CO-ED TEAMS (85 CALS) LADIES TEAMS (70 CALS)


Friday, July 28, 2023

28 July

Training Session (540a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Class Workout

Accessory Work
+
"Feather"
3 RFT
400m Run
15 SDLHP
Thrusters 
*95/65
*8:35 (50 Second PR)





Training Session AM (1030a)

Jiu Jitsu (90m)

Wednesday, July 26, 2023

Tuesday, July 25, 2023

25 July

Training Session (115p)


A. Build Quickly To A Heavy Set of 4
*275


B. 25m EMOM
Min 1: 5 Bench (6/7/8/9/10)

Min 2: 5 Wide Pulls (6/7/8/9/10)

Min 3: 10 Banded Push-Ups (11/12/13/14/15)

Min 4: 10 Cal Arms Only Ski (11/12/13/14/15)

*Complete


+

10m Backwards Sled Drags

Monday, July 24, 2023

24 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Knees Over Toes

D. DB Triplet

E. CrossFit Class

Every 3m For 12m
6 S20
+
400m Run
or
500m Row
or
500m Ski
or
30 Cal Bike
*205


Then: 

"The Force"

20M AMRAP: 10/6 CAL MACHINE 20 U/B DU'S 10/6 CAL MACHINE 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 40 RUSSIAN SWINGS (2/1.5) 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE 500M RUN (RED DOOR AND BACK) 40 RUSSIAN SWINGS 30 YARD BEAR CRAWL SHUTTLE (10 YARD TRIPS) 20 U/B DU'S 10/6 CAL MACHINE *9 + 500m Run + 16 Swings 1. BEAR CRAWL SHUTTLE IS 10 YARDS F/W - 10 YARDS B/W - AND 10 YARDS F/W. 2. EACH MISTAKE ON DU'S = 2 BURPEES AND START AT 0. 3. SCORE IS ROUNDS + REPS. EACH TRIP OF BC IS WORTH 1 REP. 3 REPS FOR COMPLETING THE SHUTTLE.


Training Session AM (1045a) Jiu Jitsu (90m)

Saturday, July 22, 2023

22 July

Training Session AM (7a)


A. Knees Over Toes

B. Back Squats; Triples
*Built To 265

C. Team WOD

IN A TEAM OF 3 OR 4 100/80 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/65 CAL BIKE 400M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 10-8-6-4-2 HEAVY SLAMBALLS U/B LADDER P1 COMPLETES 10 - P2 COMPLETES 10 - P3 COMPLETES 10 P1 COMPLETES 8, P2 COMPLETES 8 ETC. ETC. FINSIHES WITH 2-2-2 10-8-6-4-2 SEATED PLATE TO OHD (55/35) 400M RUN AS A TEAM 100/65 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/80 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING WORKOUT ENDS. *26:38 (Andy/Sydney/Jeff) 1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER LAST. THEY CAN SHARE THE WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.


Friday, July 21, 2023

21 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Knees Over Toes

E. CrossFit Class

Accessory Work
-KB Carries
-Snatches
-MB Holds

+

"Busted"
15m Amrap:
2 Thrusters (115/75)
2 Synchro Pogo Burpees
30 Du's
4-4-30
6-6-30
Etc. 
With A Partner: 
*16+43 (7 DU's)



Training Session AM (9a)

"Enduro Challenge"
2k Ski
2k Row
4k Bike Erg
*21:34
(6:57) - (7:00) - (7:34)




Training Session AM (1030a)

Jiu Jitsu (90m)

Wednesday, July 19, 2023

Tuesday, July 18, 2023

18 July

Training Session (2p)


A1. CGBP; 15 Reps
*95/145/165/185

A2. BB Lean Thrus; 10 reps

Rest 2m, x4


+

For Time:
W/Partner:
150 Cal Ski Arms Only Damper 10
*Every switch = 15 Push-ups
*9:48

Monday, July 17, 2023

17 July

Training Session AM (530a)

A. Knees Over Toes

B. Crossover

C. Mobility/Prep

D. KB Triplet

E. CrossFit Class

BW Bench For Max Reps (235)
+
Equal Number of Wide Pulls + Superman Push-ups
Rest 2:30, x4
*13/10/10/10
*43

Then: 

"Atlas"

3 RFT
400m Run
21 KB Goblet Squats (1.5/1)
15 High Pulls
9 American Swings
+
Cash-out
100 Du's
*10:13


Training Session AM (1045a)

Jiu Jitsu (90m)

Saturday, July 15, 2023

15 July

Training Session (7a)

A. Knees Over Toes

B. Front Squats; Triples
*Built to 255


+


Jiu Jitsu (90m)

Friday, July 14, 2023

14 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. Bands

D. CrossFit Class

15m To Build To Heavy 3-Stop Clean and Jerk
*235

+

(3) - 4m Intervals
21/16 Cal Row
Amrap:
5 C&J (13/95)
10 T2B or Pullups
*57/55/50
*260 Reps


Training Session AM (1040a)

Jiu Jitsu (90m)

Wednesday, July 12, 2023

Tuesday, July 11, 2023

11 July

Training Session (1p)


A1. Bench + Chains; 205 + Chains; 5 Reps W/Second Pause On Chest
No rest
A2. Bar Rows; 10 Reps
*Rest 2m, x5


B1. DB Pullovers; 12 Reps
B2. Skull Crushers
Rest 2m, x2


C1. Straight Arm Pulldowns; 10 Reps
No rest
C2. DB Lateral Raises
Rest 2m, x3 

Monday, July 10, 2023

10 July

Training Session AM (530a)


A. Crossover

B. Mobility/Prep

C. DB Triplet

D. Bands

E. "The Standard"
100 Cal Row
Pink Loop + 2 Hills
100 Cal Bike
Then AMRAP:
5 Burpees To Target
10 T2B
15 Wallballs
*7+5 (PR)



Training Session AM (1040a)


Jiu Jitsu (2 Hours)

Saturday, July 8, 2023

8 July

Training Session AM (7a)


A. Front Squat Tempo; 4 Reps @ 22X0
*205x4

B. TeamWOD

IN TEAMS OF 4 0:00 - 11:00 50-25-10 SYNCHRO AMERICAN SWINGS (1.5/1) BIKE CALS SYNCHRO AIR SQUATS *LADIES CALS (35/15/5) 12:00 - 20:00 3 ROUNDS: 15/10 CAL SKI 15 HEAVY SLAMBALLS OVER PULL-UP BAR 15 T2B 20:00 - 32:00 EVERY 2M FOR 12M 10 WALLBALLS (30/16) 10 SDLHP (115/65) 6 SYNCHRO POGO BURPEES (3/4 WORKING) MAX BIKE CALS *104 Cals (BW/Amy/Milton) 1. IF UNABLE TO COMPLETE 50-25-10 IN 11M, SKIP 1ST 2M WINDOW. SAME FOR THE 3 ROUNDER. 2. SCORE IS TOTAL CALS ON THE BIKE FOR PART 3. 3. SLAMBALLS OVER THE PULL-UP BAR ARE COMPLETED BY DOING 1 SLAMBALL, AS I CATCH, I BRING BALL ALL THE WAY OVER HEAD AND THROW OVER THE BAR.


Training Session AM (1030a) Jiu Jitsu Summer Promotions (2 Hours)

Friday, July 7, 2023

7 July

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet/Bands

D. OHD Re-Test
Max Reps Push Press in 60 Sec (95)
*61 Reps

Max Superman Push-ups in 60 Sec 
*36

Max DB KB OHD Hold
*63 Seconds

+

"Backseat Driver"
10 PC (205)
15 Burpee Pullups
20 Box Jumps (24")
15 Burpee Pullups
10 PC 
*5:29



Training Session AM (1040a)

Jiu Jitsu (90m)

Thursday, July 6, 2023

Wednesday, July 5, 2023

Sunday, July 2, 2023

2 July

Training Session 


100 Burpees For Time:
*8:55 (100m Run Every 10 Burpees)