30 December

Training Session (8a)

30m Hill Run
+
8m Hill Sprints

+

30-25-20-15-10-5
Synchro Push-Ups (-3)
Synchro Squats

27 December

Training Session (1030a)

Jiu Jitsu (90m)

26 December

Training Session (730a)

Birthday Workout With Jess

2 Hours Of Body Building....Too much to include everything:)

23 December

Training Session AM (730a)


A. Box Squats; 5 Reps
*95/145/195/245/295/325/Drop Set Triples Back To 95#



Training Session AM (10a)

Jiu Jitsu (2 Hours)

22 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Work

E. CrossFit Class

Tested Comp Workouts

12m Amrap:
12 Cal Row
12 Synchro Push-ups
6 Lap Shuttle Run
*8+19 Reps

Rest 12m 

12m Amrap:
12 Cal Legs Only Bike
1 Complex (5 DL - 4 HSC - 3 S2O)
*165 x 10 Complexes


Training Session (1045a)

Jiu Jitsu (2 Hours)

20 December

Training Session (1030a)


Jiu Jitsu (2 Hours)

19 December

Training Session (130p)

A. Build Quickly To 8RM Bench
*270#

B. Incline DB; 4 Regular - 3 Tempo (3 Down-3 Hold) - 4 Regular
*70/90/90

C1. 16 Cal Bike Erg Sprint; Standing
NO REST
C2. 12 Banded Military Bench
NO REST
C3. 30 Second Banded KB Bench Hold
*Rest 3m, x3

D1. 10 Cal Ski Sprint
No Rest
D2. 10 Dips
No Rest
D3. Cable Tricep Couplet
*Rest 3m, x3

E. Core Work; 2 Sets Plank DB On Benches

F1. 30 Plated Skull Crushers
No Rest
F2. 30 Synchro Push-Ups (-3)
*Rest 2m, x2

18 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Raises

D. DB Triplet

E. CrossFit

2m Clock
Max TnG C&J (95)
+
Cal Row
+
Over the Rower Burpees
*13/13/14


+


"SNAKE BIT"

7 ROUNDS:

3 CLEAN AND JERKS (185/115)
50 DU'S
*7:12

1. SCALE NUMBER OF DU'S BEFORE SCALING THE MOVEMENT.

2. IF NO DU'S, CHOOSE 1 OF THE FOLLOWING TO COMPLETE EACH ROUND INSTEAD. CAN'T USE SAME SCALE BACK TO BACK ROUNDS. CAN REMAIN RX IF ABLE TO COMPLETE.
- 5 FRONT SQUATS (LOAD USED FOR WORKOUT)
- 7 BURPEES TO HIGH TARGET
- 30 SECOND HEAVY BEAR HUG HOLD (100/70 OR 75 FOR LADIES)
- 12 JUMP SQUATS TO HIGH TARGET (MUST BE TNG)
- 120 SINGLES

3. 18M CAP

Training Session (1050a)

Jiu Jitsu (2 Hours)

15 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Work

D. CrossFit Class

Back Squat; 6x3
*Built To Quick 305#

+

"Hell On Wheels"
20 Thrusters (115)
40 Cal Bike
20 Thrusters (115)
*3:31 (Same Time As Last Year)

13 December

Training Session (1020a)

Jiu Jitsu (2:15)

12 December

Training Session (130p)

A1. Banded Bench Hold; 60 Seconds
A2. Banded Upright Bench Press; 8-12 Reps
*Rest 2m, x3-4 Sets

B1. Incline DB Piston Press; 20 Reps
No Rest
B2. Single DB Press; 12 Reps
*Rest 2m, x3

C1. Bench Dips; 45#
No Rest
C2. Tricep Couplet
*Rest 2m, x3

D. 200 Wide Pulls (Team of 4)

E. Plated Skulls + Synchro Push-Ups

11 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. Tib Work

D. DB Triplet

CrossFit Class

"WINTER IS COMING"

WITH A 90 SECOND CLOCK COUNTING DOWN

22/15 CAL SKI
MAX REPS PRESS (95/55)
*25/27/30

REST 4M, X3

1. SCORE IS TOTAL NUMBER OF STRICT PRESSES COMPLETED.

+

"MIDLINE HUSTLE"

EVERY 2M FOR 16M

0:00 - 2:00
40 YARD PLATE PUSH SHUTTLE (10 F/W - 10 REV) X2
MAX CAL BIKE

2:00 - 4:00
8 DL (275/155)
MAX REPS T2B

*Can't Remember...Not Good Though

1. SCORE IS TOTAL CALS + T2B

2. STAGGER HALF THE GROUP TO START ON WINDOW 1 AND OTHER HALF TO START ON WINDOW 2. SHARE BARS.

3. PLATE PUSH CAN BE 10 YARD TRIPS TO ACCOMMODATE BIGGER CLASSES. 2 GRIDS.

Training Session (1030a)

Jiu Jitsu (2 Hours)

9 December

Training Session (7a)


A1. Skull Crushers (55/55/75) x30
A2. Synchro Push-ups (30/25/20)
*Complete

B. RFE Split Squats (95# x6/Side)
Rest 3m, x2

C. Team WOD

TEAMS OF 4 PART A: 5M MAX CAL BIKE 1. ONLY 1 TIME ON BIKE PER PERSON 2. PERSON GETTING OFF BIKE MUST COMPLETE 8 SLAMBALLS BEFORE NEXT PERSON BEGINS. 3. FINAL ATHLETE MUST COMPLETE 8 SLAMBALLS BEFORE TIME RUNS OUT OR 10 CAL PENALTY. 4. FOR EVERY 2 CALS BEHIND LEADERS, 1 SECOND PENALTY SERVED BEFORE STARTING PART B. REST 2M PART B: 10M AMRAP: 17/12 CAL ROW 8 T2B OR BURPEES TO TARGET PERSON FINISHING ROW MUST COMPLETE 1ST T2B 1. FOR EVERY 2 CALORIE/REPS BEHIND LEADER = 1 SECOND PENALTY BEFORE STARTING PART C. REST 2M PART C (15M CAP) 3 ROUNDS FOR TIME: BIG LAP RUN (ALL) 10 SYNCHRO PLYO LUNGES (3/4) 20 SYNCHRO AMERICAN SWINGS (WHITE/RED/RED) (RED/BLUE/BLUE) (3/4) 30 SYNCHRO Z-PRESS (45/35) (2 PEOPLE)

(Jeffrey/Ryan/Steve/Milton) 1. WINNER OF PART C WINS THE WORKOUT.

8 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Riases

E. CrossFit Class

3 Sets:
3 Front Squats
Rest 10 Seconds
6 Back Squats
*195/225/255

+

With A Partner:
18 Cal Bike
+
Amrap:
4 BMU
8 Hang Squat Cleans (135)
12 Box Jump Overs
16 T2B
*5+10 Reps (Steve Roberts)




Training Session (1015a)

Jiu Jitsu (1 Hour)

6 December

Training Session (1030a)

Jiu Jitsu (2 Hours)

5 December

Training Session (130p)

A. Bench; 10x10 @ 225#
*Complete

B. Incline DB Bench; 5x10
*70

C1. Dips; 8
C2. Cable Tricep Couplet
*Rest 2m, x3

D. Wide Pulls; 160 As Team Of 4
*Complete

E. Push-ups

4 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Tib Raises

E. CrossFit Class

Every 4m For 16m
20 Cal Row
12/9/6/3 Deadlifts
*205/235/265/295
*Deadstop

+

16m Amrap:
"Rowan County"
100m Row
1 Over The Bar burpee
1 Power Clean
200m Row - 2 - 2
300m Row - 3 - 3
etc. 
*6+5 (500m Row)


Training Session AM (1030a)

Jiu Jitsu (2 Hours)

2 December

Training Session (7a)

A. Back Squats; 4x6
*Built To 325

Progressive Sprints; 100 Yards
*10 Sets

Training Session (10a)

Jiu Jitsu (90m)

1 December

Training Session AM (530a)

A. Crossover/Mobility

B. Tibs

C. DB Triplet

D. CrossFit Class

15m Accessory Amrap:
-1 Lap F/W
-45 Sec BH Holds
-60 Second Hang
-5 DragonFlies
*2 Rounds

+

20m EMOM
Min 1: 15 Heavy American Swings
Min 2: 12 Goblet Squats (1.5)
Min 3: 9 Burpees To High Target
Min 4: 6 T2B + Max DB Snatches (50)
*20/20/20/20/22
*102 Reps



Training Session AM (1045a)

Jiu Jitsu (90m)