Training Session (130p)
A. Bench; 10-8-6-4-2
*245/255/265/275/285
B. 100 Reps As Team of 4 @ 145
*35
C. 150 Reps As Team of 4 @ 95
*35
D. Incline DB; 15-10-5 (30/20/10 Single DB Press)
*70/70
E. Flat Fly's; 2x12
F. 30-25-20 Synchro Push-ups (-3)
20-15-10 Wide Pulls
*Complete
Training Session AM (530a)
A. Moblity/Prep
B. Crossover
C. Knees Over Toes
D. DB Triplet
E. CrossFit Class
Find Heaviest Load
Power Clean and Jerk (5s OHD)
+
Front Squat (5s Bottom)
+
Thruster (5s OHD)
+
Front Rack (10 Seconds)
*220
+
12m To Find Max Clean and Jerk (Power)
*270
+
6m Max Reps @ 80%
*10 Reps (Knee and Bicep Not Right)
Training Session (10a)
Jiu Jitsu (2:30 Hours)
Training Session AM (630a)
A. Tricep/Arms
B. Squats; 5x3 (3 Seconds At Bottom)
*235
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Jolly Rancher 2.0"
100 Du's
80 Walking Lunges
60 American Swings (1.5/1)
40 DL (185)
400m Run (20 Cal Bike)
*1+58 Swings (DL Crushed me, 5's)
Ginny's Core Workout
Training Session AM (1030a)
Jiu Jitsu (3 Hours)
Training Session (130p)
A.
30-30-30
Plated Skull Crushers
30-25-20
Push-Ups (-3)
*Complete
B. Incline DB (5 SA + hold/5 Regular/10 Piston)
*60/70/90
C. Bench; 50 Reps (215/185/155/135/115)
15/20/28/40/50
D. Bicep Finisher
10-1 Plated Curls + OHD Hold (Team of 4)
*Complete (1-Up Every Break)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Squat Cleans (Light)
+
"Pennywise"
60 Cal Row
30 Burpees To High Target
*3:38 (3:19 Best)
Training Session AM (1030a)
Jiu Jitsu (2 hours)
Training Session (7a)
A. Arm Pump
30-25-20-15
Push-Ups + Plated Skull Crushers
20-15-10-5
Wide Pulls
*Complete
+
700 Push-ups as Group of 7
*Complete
Team WOD
0:00 - 5:00
50 YARD PLATE PUSH (45)
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
500M/425M ROW
15 BOX JUMPS (30/24)
25/15 CAL BIKE
5:00 - 10:00
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
500M/425M ROW
15 BOX JUMPS (30/24)
25/15 CAL BIKE
50 YARD PLATE PUSH (45)
10:00 - 15:00
500M/425M ROW
15 BOX JUMPS (30/24)
25/15 CAL BIKE
50 YARD PLATE PUSH (45)
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
15:00 - 20:00
15 BOX JUMPS (30/24)
25/15 CAL BIKE
50 YARD PLATE PUSH (45)
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
500M/425M ROW
20:00 - 25:00
25/15 CAL BIKE
50 YARD PLATE PUSH (45)
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
500M/425M ROW
15 BOX JUMPS (30/24)
25:00 - 30:00
50 YARD PLATE PUSH (45)
15 SYNCHRO AMERICAN SWINGS (2/1.5 - 1.5/1)
500M/425M ROW
15 BOX JUMPS (30/24)
MAX CALS AIR BIKE AS TIE-BREAKER
*94 Cals
1. TEAMS OF 3-4
2. TIE BREAKER IS TOTAL CALS ON AIR BIKE IN LAST ROUND.
3. IF YOU MISS A ROUND, SUBTRACT 20 CALS FROM FINAL ROUND CALORIE TOTAL.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Attrition"
0:00 - 7:00
5 Rounds of "Cindy" For Time
7:00 - 9:00
30 Cal Bike Sprint For Time
9:00 - 16:00
5 Rounds of "Cindy" For Time
16:00 - 18:00
20 Cal Bike Sprint For Time
*7:03 (3:07/:22/3:11/:15)
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. DB Bench; 3 Seconds Down - 2 Seconds At Bottom; 10 Reps
*60/70/90
B1. 20 Plated Skull Crushers (55)
B2. 20 Push-ups
*Rest 2m, x3
C. BB Bench; Speed Doubles
*235 (6 Sets of 2 then pyramid to 5 and back down)
D. Wide Pulls; 10-1
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFti Class
With a 60 Second Clock Counting Down
12 Cal Bike
3 Front Squats
Rest 4m, x3
*Score is lightest load used
*225
Then:
"The Sherpa"
5 American Swings (1.5)
5 OTB Jumps (24)
1 Bar Muscle-Up
10 Swings
10 OTB Jumps
2 BMU
15/15/3 - 20/20/4 - 25/25/5 - 30/30/6 - 35/35/7
*30+59 Reps
Training Session (1030a)
Jiu Jitsu (90m)
Training Session AM (7a)
A. Knees Over Toes
B. Back Squat; 5x5
*195/245/275/305/325
C. 10-1 Wide Pulls
*Complete
Training Session AM (950a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Diva"
0-12:00
1 Round
800m Run
30 American Swings (2)
30 Pullups
+
Max Power Clean in Remaining Time (265#)
12:00 - 13:00
Rest
13:00 - ?
2 Rounds:
400m Run
1 Round "DT"
*17:22
+
"Fix Your Core With Ginny Moore"
Training Session (115p)
A1. Seated Ski Erg; 10 Cal Sprint
A2. EZ Curl Upright Row + Chains; 10 Reps
A3. Plate Raises; 10 Reps
Rest 3m, x3
B. 2k Seated Ski For Time (Steve/Aggie/DP/BW)
*7:29
C. SA DB Bench + Oppositte Hold
*70/90/90 (10 Reps/Arm)
*Rest 3m, x3
D. DB Incline Bench; 20 Reps
*70/90
E. Bicep Curls/Tib Raises
Training Session AM (530a)
A. Crossover/Mobility
B. DB Triplet
C. CrossFit Class
Deadlift; 3x5
*235/265/265
+
"Gladiator"
With a Partner
16m Amrap:
50 Yard Plate Push Buy-In Each
Then:
3 DB Snatch
3 T2B
15 DU's
6/6/30
9/9/45
12/12/60
15/15/90
18/18/120
21/21/150
24/24/180
27/27/210
*24+21 With Aggie
Training Session (1050a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. Knees Over Toes
D. DB Triplet
E. CrossFit Class
"Gripster"
15m Amrap
10 Pullups
1 Clean and Jerk (205)
10 Pullups
2 C&J
10 Pullups
3 C&J
....
Finished Round of 9 C&J (45 Reps)
+
Core Work By Ginny
Training Session (1030a)
Jiu Jitsu (90m)
Training Session (130p)
The Giant Set
A1. 10 Bench @ 215#
A2. 10 Wide Pulls
A3. 10 Incline Bench @ 155#
A4. 10 Pulls On Rower (Damper 10) For Distance)
A5. Seated KB Military Press (1.5)
A6. KB Rows (10/Arm)
Rest 4m,x3
B. Max Reps @ 145 Bench
*42
C. Max Push-ups
*30
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. CrossFit Class
4x4 Push Press + 5 Sec Hold Overhead
*215
+
"Flyweight"
3 RFT
75 Du's
30 Thrusters (45)
20 T2B
20 DB Snatch (50)
*12:15
Training Session (1040a)
Jiu Jitsu (2 Hours)
