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Saturday, March 30, 2024

Friday, March 29, 2024

29 March

Training Session (8a). (ATLANTA)


Pelaton Workout (20m)

+

20m Workout

Thursday, March 28, 2024

28 March

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

Wednesday, March 27, 2024

Tuesday, March 26, 2024

26 March

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

Monday, March 25, 2024

25 March

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)

Saturday, March 23, 2024

23 March

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)

Friday, March 22, 2024

22 March

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)

Wednesday, March 20, 2024

Tuesday, March 19, 2024

19 March

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

Monday, March 18, 2024

18 March

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)

Saturday, March 16, 2024

16 March

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)

Friday, March 15, 2024

15 March

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)

Wednesday, March 13, 2024

Friday, March 8, 2024

8 March

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

Wednesday, March 6, 2024

Tuesday, March 5, 2024

5 March

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)

Monday, March 4, 2024

4 March

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)

Saturday, March 2, 2024

2 March

Training Session AM (7a)

Back Squats; 3x10 @ 250#
*Complete





Training Session AM (10a)

Jiu Jitsu (2 Hours)

Friday, March 1, 2024

1 March

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