Training Session (8a)
Pelaton (30m)
+
210 Push-Ups
Training Session (8a)
A. Trackhouse TeamWOD
4 RFT:
600m Row
15 Burpee Pullups
400m Run
2 Rounds "DT" (135)
*Evan/Austin/Kimbro/Steve
+
170 Push-Ups
Training Session (115p)
A1. Banded Bench; 10 + 20 Second Hold
A2. Barbell Banded OHD KB Hold; 30 Seconds
*Rest 3m, x4
B. Westside Upper Back Clean Burnout; 20# x2
*50-60 Reps/Set
C. Flat To Incline DB Presses; 6 Reps/Hole x5
Up Then Down (2 Sets)
*70#
D. Dips; 10-1
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Class WOD
Summer Tester
"Clutch"
21-15-12-9
Thrusters (95)
Pullups
Burpees to Target
+
Max Cal Bike
*36/45/50/61 (192)
5m - 2:30 Rest
Training Session (1050a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Back Squats; 5x5
*245/275/315/315/345
B. Team WOD
"STRENGTH CAMP" TEAMS OF 4 0:00 - 18:00 30 SECOND BIKE SPRINT (BIKES COUNT DOWN) IMMEDIATELY INTO MAX REPS BENCH (135/75) IMMEDIATELY INTO SUPERMAN PUSH-UPS (SAME NUMBER AS CALS/BENCH) *BENCH CAN ONLY BE AS MANY REPS AS CALS ON BIKE MUST COMPLETE BENCH AND PUSH-UPS IN ORDER FOR IT TO COUNT 2M REST 18:00 - 36:00 30 SYNCHRO SQUATS (ALL) 30 SECOND SYNCHRO HANG FROM PULLUP BAR (ALL) 30 YARD PLATE PUSH SHUTTLE/EACH (90/45) (15 PUSH-15 DRAG) 30 SYNCHRO RUSSIAN SWINGS (2 WORKING) (2/1.5) 30/24 CAL SKI *Ryan/Milton/BW 1. SPLIT 1/2 THE TEAMS TO START ON BIKE WORKOUT AND OTHER HALF TO START ON SQUATS/SKI. 2. SCORE FOR BIKE WORKOUT IS TOTAL CALS. FOR CALS TO COUNT, MUST BE FINISHED WITH BENCH AND SUPERMAN PUSH-UPS. 3. AS SOON AS BIKE IS OPEN, NEXT PERSON CAN BEGIN THEIR BIKE SPRINT. TIME COUNTS DOWN, NO ROLL. 4. PLATE PUSH IS YOU GO - I GO. 1 PERSON DOES 15 OUT AND BACK AND THEN NEXT PERSON GOES.
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Tibs
E. CrossFit Class
For Time:
75 Cal Row
21 Jerks (135)
75 Cal Row
15 Jerks (165)
75 Cal Row
9 Jerks (205)
*14:07
+
Build Quickly To Hang Power Clean Heavy
*225
Training Session AM (11a)
Jiu Jitsu (90m)
Training Session (130p)
A. Bench; 30-20-10-5
*160 - 200 - 240 - 260
Any Misses = 100 Cal Group Bike Erg
*5 Bike Sprints....
B. DB Incline Triplet; 7 S/A - 7 S/A - 7 Both
*60/70/70
C1. Dip - Cable Couplet
*100 Dips
C2. 1-Arm Rope Pulldowns; 12 Reps/Arm
C3. Straight Arm Cable Pulldowns; 15 Reps
Rest 3m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Tibs
E. CrossFit
Every 3m For 12m
Big Lap + 10/8/6/4 Back Squats
*250#
+
21-15-9
Row Cals
Burpee T2B
*7:40
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Build To A Heavy Triplet Back Squat
*345
Then:
Team WOD
IN TEAMS OF 4 12M AMRAP BIG LAP THEN: MAX CALS ON SKI EVERY 20/15 CALS COMPLETE 15 SYNCHRO SEATED Z-PRESS (45/35) 1M REST 12M AMRAP BIG LAP THEN: MAX CALS ON ROW EVERY 20/15 CALS COMPLETE 15 SYNCHRO AMERICAN SWINGS (1.5/1) 1M REST 12M AMRAP BIG LAP THEN: MAX CALS ON BIKE EVERY 20/15 CALS COMPLETE 15 SYNCHRO KB HIGH PULLS (1.5/1)
*CP/Colin/Aggie (Won)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. 10 Rounds For Time:
1k Bike Erg (1:50 pace or faster)
15 Bench (135)
10 T2B
5 Power Cleans (175)
*47:55
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (1015a)
Jiu Jitsu (90m)
Training Session PM (420p)
24.2
20m Amrap:
300m Row
10 Deadlifts (185)
50 Du's
*9+300m Row
Training Session (115p)
A. Pink Loop
B. Belt Squat + Marches + S/L Holds
*4 Sets
C. Hamstring Curls; 4x12
D. Lateral Shuffle + Vertical + 30s S/L Box Jumps
E. Tib Raises (300 As Group of 4)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Establish New FS Max
*335 (5# PR)
+
For Time:
"Dime"
10 RFT
10 Cal Ski
20 Squats
*8:14
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session (430p)
24.1
For Time:
21 SA DB Snatch
21 Lateral Burpees
21 SA DB Snatch
21 Lateral Burpees
15 SA DB Snatch
15 Lateral Burpees
15 SA DB Snatch
15 Lateral Burpees
9 SA DB Snatch
9 Lateral Burpees
9 SA DB Snatch
9 Lateral Burpees
*8:49