Training Session (11a)
Jiu Jitsu (1 Hour)
Back Jacked - Watched
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)
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)
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
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)
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.
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)
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
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)
Training Session (7a)
A. Knees Over Toes
B. Front Squats; Triples
*Built to 255
+
Jiu Jitsu (90m)
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)
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
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)
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)
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)