Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"The Cooler"
3 Rounds:
15 Power Cleans (135)
15 Pullups
Rest 2m
2 Rounds
12 Jerks (165)
12 C2B
Rest 2m
1 Round
9 Front Squats (195)
9 BMU
*14:20
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; 5x10
*225/235/245/255/260
B. Bike Erg Sprints; 18 Cals Then 108 As Team of 6 (<2:30)
C. Incline DB Drop Sets; 7 S/A - 7 S/A - 7 Both - 21 Piston
Rest 5m, x2
*70/70
D. Team Push-Ups; 10x100
*Complete
Training Session AM (630a)
Pink Loop
20 Jerks (185)
1k Ski
20 PC (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB
Pink Loop
*46:03
Training Session AM (10a)
Jiu Jitsu (90m)
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
PRE-MURPH PUMP WITH A 45M CLOCK 0:00 - 7:00 QUICKLY BUILD TO A MODERATE 3 REP FRONT SQUAT 7:00-8:00 REST 8:00 - 12:00 DU'S COMPLETE ONE OF THE BELOW BASED ON PROFICIENCY RX+ 60-40-20 U/B DU'S COMPLETE 5 BURPEES TO HIGH TARGET AFTER EACH ROUND RX 3 ROUNDS 25 DU'S 5 BURPEES TO HIGH TARGET SCALED 4M OF DU SKILLWORK 12:00 - 13:00 REST 13:00 - 20:00 QUICKLY BUILD TO A MODERATE 3 REP STRICT PRESS 20:00 - 21:00 REST 21:00 - 31:00 WITH A PARTNER COMPLETE 2 POWER CLEANS OTM FOR 10M (CLIMBING IN LOAD BY 20/10 EVERY 2M) *EACH PARTNER COMPLETES 2 PC WITHIN MINUTE. 31:00 - 33:00 REST 33:00 - 45:00 200M RUN (CHIRO) 8 T2B 8 AMERICAN KBS (1.5/1) 100 YARD S/A KB SUITCASE CARRY (50 DOWN L/50 BACK R)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. DB Flat Bench; 20 Reps
*90
B. DB Incline Bench; 20 Reps
*90 Reps
C. Weighted Dips; 25#; 20 Reps
D. Weighted Pause Dips; 12 Reps
E. Kneeling Landmine Presses; 20 Reps
F. DB Flat Bench Fly's; 12 Reps
G. DB Tricep Extension Drop Sets; Complete
H. 200 Pullups As Group;
*Complete
Training Session AM (530a)
A. Crossover
B. Mobility/Prep
C. DB Triplet
D. CrossFit Class
Every 4m For 16m
400m Run
*1:54/1:45/1:38/1:08
+
"UNFORGIVING"
WITH A 16M CLOCK
20 T2B
REST 1M
20 C&J (135/95)
REST 1M
20 BURPEES TO TARGET
REST 1M
20 FRONT SQUATS (185/115)
REST 1M
MAX CAL ROW W/TIME REMAINING
*149 Cals
*U/B T2B - 6/Singles - U/B FS
1. SCORE IS CALORIES.
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; 4 Reps
*Built to 275 quickly
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
THRUSTER EMOM 16M EMOM MIN 1: 5 THRUSTERS (LIGHT) MIN 2: REST MIN 3: 5 THRUSTERS MIN 4: REST MIN 5: 5 THRUSTERS MIN 6: REST MIN 7: 3 THRUSTERS (MODERATE) MIN 8: REST MIN 9: 3 THRUSTERS MIN 10: REST MIN 11: 3 THRUSTERS MIN 12: REST MIN 13: 2 THRUSTERS (HEAVY) MIN 14: REST MIN 15: 2 THRUSTERS MIN 16: REST *75/145/175 1. BUILD LOAD AS DESIRED. BARS COME FROM THE GROUND.
"Misfire" 3 RFT 75 Du's 21 Cal Bike 5 Front Squats (225) *7:18
Training Session AM (1015a) Jiu Jitsu (2 Hours)
Training Session (120p)
A1. Bench; 12 Reps
10 Second Rest
A2. Incline DB Bench; 12 Reps
10 Second Rest
A3. Cable Flys (Bottom - Top); 10 Reps
Rest 3m, x3
*225/70/33
B. Bench Drop Set; 5 Reps At Each Weight
*225/215/195/175/145
C1. Banded Burnout; 120/120/120 (team of 3)
*3 Bands/2 Bands/1 Band
D1. 16 Back Extensions W/Twist (15#)
Rest 10 Seconds
D2. Seated OHD DB Tricep Ext; 12 Reps
*70
Training Session (530a)
A. Mobility
B. Crossover/Prep
C. DB Triplet
D. CrossFit Class
"Murph Prep"
200m Run
40 Pullups
80 Push-Ups
120 Squats
400m Run
30 Pullups
60 Push-Ups
90 Squats
800m Run
20 Pullups
40 Push-Ups
60 Squats
*23:04
+
300m F/W (Blue Door - Red Door - Blue Door)
*70#
*3:21 (U/B)
Training Session (11a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Crossover/Prep
B. Mobility
C. DB Triplet
D. CrossFit Class
"The Relic"
Every 4m For 16m
15/10 Cal Bike
32 Du's
16 Wallballs
8 Burpees To Target
Max T2B W/Remaining Time
*25/20/15/23
*83
+
10RM Bench
*265# (Probably 10-15# More)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Tempo Bench; As Slow As Possible
1 Rep - 2 Reps - 3 Reps - 4 Reps - 15/10/5
*135
B1. Incline Fat Bar Bench
B2. Seated DB Trap Raises
C. DB Tricep Extensions
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Half Triple 3"
1500m Row
150 Du's
1.5 Mile Run
*16:47 (17 Seconds Slower Than Last Year)
+
Max Reps Push-Ups in 12m
*235
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Back Squat; 5x5
*225/255/285/305/325
B. Team WOD
5-10-15-20-25-30-35-40-45
Bike Cals
DBL Russian KB Swings (1.5/1)
Row Cals
T2B
*After every round, 1 Lap DBL OHD KB Carry (1.5/1)
*At the 0/10/20m mark, 15 Synchro Burpees
*Finsihed Round of 40 On The Bike (BW/James/Connor)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"BW"
25m Amrap:
90 Cal Ski
60 Synchro Squats
30 S2O (155)
*3+71 (Nate)
Training Session AM (11a)
Jiu Jitsu (60m)
