Training Session (130p)
A. Pause Bench; 2-Stop; 5 Reps
*Built To 245
B. Pause Bench; 3 Reps
*Built To 260
C. DB Incline; 5+20 Piston; 70#
*Rest 3m, x3
D. 15m AMRAP:
50 Synchro Push-ups
Buy-Back
15 Cal Bike Erg (Out of Saddle) Each
60 Sec Synchro Hang
*150 Push-Ups
E DB Pullovers; 10 Reps
*Rest 3m, x3
Training Session AM (530a)
A. Crossover
B. Mobility/Prep
C. DB Triplet
D. CrossFit Class
Every 2m For 12m
Window 1: 400m Run
Window 2: 2 Rounds of "Cindy"
Window 3: 100 Du's / 25 T2B
+
"Helen +"
3 RFT
400m Run
30 DU's
21 Swings (1.5)
30 DU's
12 Pullups
*Swings Are OHD
*10:16
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squat; Moderate 4's
*Built to 305
+
Team WOD
IN TEAMS OF 4 "THE DIRTY DOZEN" 30M AMRAP YOU GO - I GO 10/6 CAL ROW 10 GOBLET SQUATS (1.5/1) 10 S/A KB JERKS (12/ARM) (1.5/1) 10 OVER THE BOX JUMPS (24/20) BIG LAP (ALL) 12/8 CAL ROW 12 GOBLET SQUATS (1.5/1) 12 S/A KB JERKS (12/ARM) (1.5/1) 12 OVER THE BOX JUMPS (24/20) BIG LAP (ALL) 14/10 CAL ROW 14 GOBLET SQUATS (1.5/1) 14 S/A KB JERKS (12/ARM) (1.5/1) 14 OVER THE BOX JUMPS (24/20) BIG LAP (ALL) 16/12 CAL ROW 16 GOBLET SQUATS (1.5/1) 16 S/A KB JERKS (12/ARM) (1.5/1) 16 OVER THE BOX JUMPS (24/20) BIG LAP (ALL) 18/14 CAL ROW 18 GOBLET SQUATS (1.5/1) 18 S/A KB JERKS (12/ARM) (1.5/1) 18 OVER THE BOX JUMPS (24/20) BIG LAP (ALL) *14+ Jerks (Aggie/CP)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With a Partner:
0:00 - 4:00
Max Cal Bike (106)
4:00 - 5:00
Max Burpees (23)
5:00 - 6:00
Rest
6:00 - 10:00
Max T2B (100)
10:00 - 11:00
Max Burpees (22)
11:00 - 12:00
Rest
12:00 - 16:00
Max Cal Bike (99)
16:00 - 17:00
Max Burpees (24)
*455 Reps (Aggie)
Then:
Bench; 40-20-10
155 - 170 - 235
*Complete
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A1. DB Flat Bench Triplet (7 Reg/7 S/A Each/14 Piston)
*70#
*Rest 3m, x3
B1. 10 Cal Ski Arms Only
B2. Dips
B3. 10 Cal Bike
B4. DB Plate Pinch
Rest 3m, x3
C. Push-Ups
*220 In 14m
20-20-18-18-16-16-14-14-12-12-10-10-8-8-6-6-4-4-2-2
OTM
Training Session (115p)
A. Pause Bench Triples;
*Built to 290
B. Goblet Hold Walks
C. Bike Sprints
D. DB Pullovers; 2 Sets
E. S/A Flat DB Bench 1&1/4; 2x8
F. 13m Of Training Sets; Push-Ups
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 4m For 12m
300 Shuttle
50 Du's
Max Burpees
*60 reps (Allergies bad)
+
"Friend In Need"
15m Amrap:
10 Power Cleans (155)
10 Pogo Burpees
20 Cal Bike
200m Run
W/Partner
(Timmy Rhue)
*4+26
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Back Squat Triples;
*125/155/185/215/245/275/305/335
B. Team WOD
32M AMRAP: LADDER 5-10-15-20-25-30-35.... BIKE CALS SYNCHRO PUSH-UPS (-1) SYNCHRO HIGH PULLS (1.5/1)(2 WORKING) *Into Round of 45 Cal Bike (23/45 Complete) *Ryan/BW/James
AFTER EVERY ROUND, EACH PERSON COMPLETES A YOU-GO I-GO ON THE ROWER FOR 15/10 CALS
Training Session AM (530a)
A. Moblity/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Build To A Moderate Squat Clean and Jerk
*215 (Bicep)
+
3 RFT (Simple Not Easy2.0)
400m Run
20 Yard Burpee Broad Jump
10 Hang Squat Cleans (135)
*8:24
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session (130p)
A. Bench; 10-1 @ 225#
+
10 Barbell Lean Thru's (Each Set)
B. 7 Bike Sprints (Standing)
80-75-70-65-60-55-50
*Complete
C. DB Pullovers; 10 Reps, Rest 2m, x2
D. DB Rows; 10, Rest 2m, x2
E. Banded Partner Rows; 7/7/7
*Rest 2m, x2
Training Session AM (530a)
A. Crossover
B. Mobility/Prep
C. DB Triplet
D. CrossFit Class
3m Clock Counting Down
500m Row
+
8 Back Squats
*255
Rest 2m, x3
+
18m EMOM
Even: 5 TnG PC + 5 Over The Bar Burpees (135)
Odd: Rest
*Did 225 Deads (Bicep)
*Back tweaked and took really easy.
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; 5x4
*225/255/285/315
+
Team WOD
IN TEAMS OF 3 OR 4:
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
TWIN PLATE PUSH (45/45)
5 LAPS MEN / 4 LAPS WOMEN
LAP = 20 OUT/20 BACK
REST 1M
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
110/60 CAL BIKE
REST 1M
BUY-IN (PASS/FAIL)
4M CLOCK COUNTING DOWN
12-9-6
T2B
BURPEE TO HIGH TARGET
POWER CLEANS (155/85)
REST 1M
15M AMRAP:
30/18 CAL BIKE
2 LAP TWIN PLATE PUSH
THEN:
EACH PERSON COMPLETES:
5 T2B
5 BURPEES TO HIGH TARGET
5 POWER CLEANS (155/85)
*2 Full + 5 T2B 1st Person Round 3.
*Andy/DP/Aggie
1. EACH PERSON MUST COMPLETE THE ENTIRE 5/5/5 BERFORE NEXT PERSON CAN BEGIN THEIR 5/5/5. 2. SCORE IS ROUNDS AND REPS. ALL THE WAY THRU IS 1 ROUND. 1 REP PER CAL ON BIKE. 1 REP PER LAP OF PLATE PUSH. 1 REP FOR EACH 5/5/5. IF 2 PARTNERS FINISH THE 5/5/5, THEY WOULD GET 2 REPS FOR THAT. 3. SET-UP 2 GRIDS IF NEEDED. 2-22 AND 25-45
Training Session AM (530a)
A. Crossover
B. Mobility/Prep
C. DB Triplet
D. CrossFit Class
"South"
17M AMRAP:
5 TALL BOX JUMPS (30/24)
10 PULLUPS
5 TALL BOX JUMPS
15 STRICT PRESS (95/55)
10 PULLUPS
5 TALL BOX JUMPS
20 SUPERMAN PUSH-UPS
15 STRICT PRESS
10 PULLUPS
5 TALL BOX JUMPS
25 AMERICAN SWINGS
20 PUSH-UPS
15 STRICT PRESS
10 PULLUPS
5 TALL BOX JUMPS
*9+71 Reps (1 BJ Final Section)
1. SCORE IS ROUNDS + REPS. 1 ROUND FOR EVERY SECTION. ALL THE WAY THRU ONE TIME WOULD BE 5 ROUNDS.
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; Mattis Complex
5 Doubles @ 83%; Rest 30s B/W
Rest 5m
5 Singles @ 83%; Rest 30s B/W
*Complete (280)
B. Max Reps 135
*45
C. 20 Cal Bike Erg Sprints
Rest 3m, x3 (23/24/21)
D. DB Incline Triplet
7 SA L - 7 SA R - 14 Piston Presses
Rest 3m, x3
E. Push-Up Ladder (12m Timer)
1-17 + Smaller Chunks
*187 Reps Total
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
E5M For 15M
300M Run
+
30 Cal (Bike/Ski/Row)
*3+48 Extra Cals
14m Amrap
15.3
7 BMU
50 Wallballs
100 DU's
*2+128 Reps (70 DU's)
*Calf Exploded (R)
Training Session (1030a)
Jiu Jitsu (2 Hours)
