31 January

Training Session (1045a)


Jiu Jitsu (2 Hours)

30 January

Training Session (115p)

A1. Banded Upright Bench Press; 12 Reps
*Bar - Bar - 30# - 50#
+20 Second Hold

No Rest

A2. DB Flat Bench; 12 Reps + DB Narrow Press; 6 Reps
*70/70/70/70


B1. Incline DB Bench; 10-12 Reps
B2. Incline Fat Bar 1&1/2 Reps; 8 Reps
*Rest 3m, x3


C1. Tricep Triplet
Dips; 12 Reps
Cable Pressdowns; 12 Reps
Cable Overhand Pressdowns; 12 Reps
*Rest 3m, x2

D. 65 Plated Skull Crushers - 65 Plated Presses - 65 Synchro Push-Ups (-3)
*Complete

29 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Front Squat Progression
1x6 @ 85% (280)
*Complete

+

"Chaos"
10m Amrap:
10 Thrusters (95)
10 Pogo Burpees
*6+10 Thrusters



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

27 January

Training Session AM (7a)

TeamWOD

36M AMRAP: WITH A TEAM OF 4 MAX CALS ON BIKE BEGINNING WITH AND EVERY 4M, EACH ATHLETE MUST COMPLETE (1) OF THE FOLLOWING PIECES IN ORDER TO CONTINUE BACK ON THE BIKE -500M ROW -30 WALLBALLS -100 DU'S -400 YARD SHUTTLE (0-50-0 X4) -25 T2B -20 BURPEES TO HIGH TARGET -25 HEAVY AMERICAN SWINGS -20 OVER THE BOX JUMPS (24/20) -60 PUSH-UPS *455 Cals (Amy/James) 1. CAN'T DO SAME BUY-IN BACK TO BACK.

26 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

3 Rounds For Time:
500m Row
10 Hang Squat Cleans + Jerk
5 Bar Muscle-Ups
*12:39

+


Find Tough 5 Rep Deadlift (No Mixed Grip)
*325



Training Session AM (1015a)

Jiu Jitsu (2 Hours)

24 January

Training Session (1030a)

Jiu Jitsu (2 Hours)

23 January

Training Session (115p)

A. Bench; 4x20 @ 185#
*Complete

B. Incline DB; 5 SA Each - 5 Normal - 10 Piston
*Rest 3m, x3 (60/70/70)


C. Pullups (200 As Team Of 4)
*Complete


D. 30-25-25
Plated Skull Crushers
Plated Floor Press
Synchro Push-Ups (-3)
*Complete

22 January

Training Session AM (530a)

A. Crossover/Prep

B. Mobility

C. DB Triplet

D. CrossFit Class

Front Squat Week 2
8 @ 265#
*Complete

+

For Time:
21-18-15-9-6-3
Row Cals
Deadlifts (185)
*7:33



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

20 January

Training Session AM (7a)

CrossFit Team WOD

0:00 - 3:00 ROW FOR MAX CALS (SCORE 1) 4:00 - 8:00 AMRAP: (SCORE 2) 400 YARD SB SHUTTLE RUN (0-25-0) X8 25 KB HIGH PULLS (1.5/1) 25 NO SQUAT WALLBALLS (20/14) MAX T2B OR BURPEES TO TARGET *50/30 FOR SHUTTLE 10:00 - 13:00 (SCORE 3) 25 SYNCHRO BURPEES MAX HEAVY SLAMBALLS (50/30) 14:00 - 18:00 AMRAP: (SCORE 4) 500M/400M ROW 25 KB HIGH PULLS (1.5/1) 25 T2B OR BURPEES TO TARGET MAX NO SQUAT WALLBALLS (20/14) 20:00 - 23:00 (SCORE 5) MAX BURPEE T2B 24:00 - 28:00 AMRAP: (SCORE 6) 25 NO SQUAT WALLBALLS (20/14) 25 KB HIGH PULLS (1.5/1) MAX CAL ROW *Brent/Amy/LB 1. 6 SCORES. LOWEST TOTAL WINS. 2. TALL WALLBALLS ARE OVER THE LINE ON WALL FOR MEN AND 10' TARGETS FOR WOMEN ON MENS SIDE OF RIG. Training Session (1030a) Jiu Jitsu (2 Hours)

19 January

Training Session AM (530a)

A. Crossover

B. Mobility

C. DB Triplet

D. CrossFit Class

Fran x Karen
21 Thrusters
21 Pullups
50 Wallballs
15 Thrusters
15 Pullups
50 Wallballs
9 Thrusters
9 Pullups
50 Wallballs
*10:34


Accessory Work

Farmers Walk
Hollow Holds
High Pulls


Training Session AM (1015a)

Jiu Jitsu (2 Hours)

17 January

Training Session (1045a)

Jiu Jitsu (2 Hours)

16 January

Training Session (115p)

A. Banded Bench; 5x5 + Holds
*Complete


B. DB Incline Fat Bar; 3x15 + Drop Set
*Complete


C1. Plated Skull Crushers; 30
C2. Synchro Banded Push-Ups (-3); 30 Reps
*Complete

D. Team of 4 = 200 Wide Pulls
*Complete

15 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

Front Squat Cycle (Week 1)
10 Reps @ 70% (225)
*Complete

+

Breathwork Standard

12 Cal Bike
10 Burpees To Target
1k Row
10 Burpees To Target
12 Cal Bike
*5:13 (1:42.9 Row)



Training Session (1030a)

Jiu Jitsu (2 Hours)

13 January

Training Session AM (7a)

Back Squats; 5x4
*195/245/275/305/325



Training Session (10a)

Jiu Jitsu (2 Hours)

12 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

With A Partner:
You  Go - I Go 
10 Jerks (135)
20 Wallballs
300 Yard Shuttle
50 Du's
*3+5 Lap Shuttle (Nate)

+

Push-up Finisher


Training Session (1015a)

Jiu Jitsu (2 Hours)

10 January

Training Session (1045a)

Jiu Jitsu (2 Hours)

9 January

Training Session (130p)

A. Tricep Triplet
-DB Skull Crushers x30/25/20
-DB Chest Press x30/25/20
-Synchro Push-Ups (-3) x30/25/20
*35#/60#

B. Banded Bench into Military Banded Hold
*3 Sets

C. SA Bench; 3x12 (70#)

D. Tricep Pressdowns (200)
E. Dips (200)

8 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. CrossFit Class

1RM Front Squat
*330 (PR)

+

"CastleBrook"
12m Amrap:
4 Power Cleans (185)
8 T2B
12 Wallballs
*9 Rounds

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

6 January

Training Session (7a)

A. 20 Rep Back Squat
*275

B. Tricep Couplet


+


Team WOD

WITH A TEAM OF 3 OR 4 4 ROUNDS FOR TIME: BURPEE BROAD JUMP BUY-IN THEN: 30 T2B OR BURPEE 2 TARGET 30 HEAVY SLAMBALLS 30 HEAVY AMERICAN SWINGS 1K/800M ROW *37:11 (BW/Ryan/CP) 1. BURPEE BROAD JUMP BUY-IN = YOU GO - I GO 15 YARD BURPEE BROAD JUMP + 15/10 PUSH-UPS THEN RUN BACK AND TAG PARTNER *PLANK TO PUSH-UP IF NO PUSH-UPS 2. BUY-IN HAPPENS EVERY ROUND. 3. DID THIS WITH COACHES AND DID 40 REPS OF WORK. 37:11.

5 January

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Every Minute For 18m

Min 1: 14 Cal Bike
Min 2: 8 Clean and Jerks (115)
Min 3: 8 C2B
*Add 1 Each Round To All
*Completed All 18. Brutal. 

+

Accessory Work

225 Du's/Grip

Training Session AM (1015a)


Jiu Jitsu (2 Hours)

3 January

Training Session (1030a)

Jiu Jitsu (2 Hours)

2 January

Training Session (115p)

10x10 Bench; 235
*Complete (10# More than Dec 6th) (Not Bad)

+

3x15 Incline DB Bench; 70#
*Complete

+

Cable Couplet; 3x15
*Complete

1 January

Training Session (730a)

New Year Partner Workout With Jess

9-1
Cleans (135)
C2B
Over The Bar Burpees
SA KB Clean and Jerks (1.5)
Trips Bear Crawl Shuttle (7 Yard Trips)
*Begin With And Every 4m = 20 Cal Bike
*31:15



Training Session (1030a)

Jiu Jitsu (90m)