Training Session AM (7a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Cranberry Lungs"
30m EMOM
Min 1: 40 yard reverse bear crawl
Min 2: 14 Cal Row
Min 3. 12 Heavy Slamballs
Min 4. 12 T2B
Min 5: 4 Plyo Lunges + Max Cal Bike
*23/23/23/23/25
+
3 Rounds
20 Plated Skull Crushers (55)
20 Synchro Push-ups
*Complete
Training Session (10a)
Jiu Jitsu (2 Hours)
Training Session (7a)
Thanksgiving Team WOD (Aggie/Jess)
"FRIED TURKEY" 100/75 CAL BIKE/SKI 750M/600M ROW 30 C&J (155/95) 30 SYNCHRONIZED POGO BFB 80/50 CAL BIKE/SKI 1,500/1K ROW 20 C&J (185/115) 20 SYNCHRONIZED POGO BFB 60/35 BIKE/SKI 2K/1,500M ROW 10 C&J (205/125) 10 SYNCHRONIZED POGO BFB 1. IF SCALING LOADS, PICK ONE WEIGHT AND USE IT FOR ALL 3 ROUNDS. 2. TEAMS OF 3 OR 4 3. CO-ED TEAMS DO 80/60/40 CALS AND MENS ROW DISTANCES. 4. SYNCHRO BFB IS EVERYONE WORKING.
*32:11
Training Session (115p)
A. Flat BB Bench; 30-25-20-15-10-5
*135-155-175-195-215-235
B1. Seated Rows; 30 - 30 - 30 (10 Second Hold Every 10 Reps)
*110/120/130
B2. DB Tricep Extensions + DBL Chest Press; 15/15
*30/35/30
C. Dips; 10-1 (Holds At 5-4-3-2-1)
*Complete
D. 100 Push-Ups
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Squat Cleans (Light)
*Back Feeling Better
+
"Flyweight"
3 RFT
75 DU's
30 Thrusters (45)
20 T2B
20 DB Snatch(50)
*14:21
Training Session (1015a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
Lower Body Accessory
+
Team WOD
ON THE 4M FOR 32 MINUTES 2M MAX CAL BIKE/SKI/ROW/PLATE PUSH THEN IN REMAINING TIME MUST COMPLETE: 6 SYNCHRO BURPEES (STANDING ONLY - NO JUMP - ALL) 12 SYNCHRO SEATED PLATE TO OHD (3 PEOPLE WORKING) 18 HEAVY SLAMBALLS (50/30) 1. SCORE IS TOTAL CALS/TRIPS FOR 8 ROUNDS. 2. IF UNABLE TO FINISH 6/12/18 WITHIN THE 4M WINDOW, CALS FOR THAT ROUND = 0 3. PLATE WEIGHTS (55/45/35) - (35/35/25) 4. PLATE PUSH TRIPS ARE 45 AND 7 YARDS (7 F/W - 7 B/W = 2)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Tri-Actin"
3 Rounds:
30 Cal Row
39 Push-ups
Rest 3m
3 Rounds:
30 Cal Bike
20 T2B
Rest 3m
3 Rounds
30m Plate Push
5 Bar Muscle-Ups
*25:20
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Tempo Bench; 5x5 @ 32X2
*195/195/215/235/245
B. Tempo DL; 10 Reps; Half Speed Up and Down
*60/60/60
C1. Dips; 12 Reps
C2. Tricep Pressdowns; 15 Reps
*Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
SB Step-Ups; 50#; 8/Side
Rest 3m, x3
+
20 Banded Curls
20 Banded Pressdowns
BB Shrugs; 21/21/15/15/15
Strict Pullups; 25/20/15/10/5
*Complete
Training Session AM (1015a)
Jiu Jitsu (2:45)
Training Session AM (7a)
A. Back Squats (Light); 6x5
B. Team WOD
FOR TOTAL CALS TEAMS OF 3 10M AMRAP P1: MAX CAL BIKE P2: 8 BURPEE PULLUPS + 10 HEAVY SLAMBALLS P3: REST 10M AMRAP 1: MAX CAL SKI P2: 15 BENCH (135/75) + 10 YARD BURPEE BROAD JUMP P3: REST 10M AMRAP P1: MAX CAL ROW P2: 15 BB SEATED Z-PRESS (75/45) + 15 SQUATS P3: REST 1. EVERYTIME STATION 2 FINISHES THE WORK, P1 ROTATES TO S2, P2 ROTATES TO S3 AND P3 ROTATES TO S1. 2. SCORE IS TOTAL NUMBER OF CALS IN THE 3 STATIONS.
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CF Class
20m EMOM
Min 1: 8 C2B
Min 2: 16 Push-ups
Min 3: 8 T2B
Min 4: 8 Pickups (55) + Max Cal Ski
*Subbed 2:1 Push-ups for american swings.
**Add 1 Rep every round to all
*70 Cals
+
Mobility
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Flat DB Bench; SA Press W/Oppositte Hold (20/Arm)
*60/70/70/70 (Holding 70/70/90/90)
A2. Skull Crushers; 10 Reps
B. 1v1 Incline DB Bench; 15-20 Reps
*50/60 (2 Sets)
C1. Dips; 15
C2. Push-Ups 2:1
*Rest 2m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Power Cleans - Moderate Load (Back Tight)
+
1 Shuttle
1 PC
5 Cal Bike/Row
2-2-10
3-3-15
4-4-20
etc.
(205 Power Clean) Scaled To 155)
*5+6 Laps
Training Session AM (1015a)
Jiu Jitsu (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
A. BB Reverse Lunges
+
"Echo"
"ECHO" 17M AMRAP 10 T2B 15 WALLBALLS 10 T2B 20 CAL BIKE/ROW (ONLY IF BIKE ISN'T AVAILABLE) 15 WALLBALLS 10 T2B 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B 30 PULLUPS 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B 50 DU'S 30 PULLUPS 25 YARD REV PLATE DRAG 20 CAL BIKE 15 WALLBALLS 10 T2B *1+3 T2B 1. LADIES BIKE CALS ARE 14.
Training Session (115p)
A1. Bench; 10-1 (245)
A2. Strict Pullups; 10-1
A3. Plyo Push-ups on Plates + DB's (2:1)
*44:30
**Hardest Chest Workout I've Ever Done
***16 Cal Bike Sprint Standing/Damper 10 for every missed rep by anyone. D missed 6 times.
B. Rope Pressdowns; 3 Sets
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 3m For 15m
12 Cal Bike Sprint
+
1 Complex (Hang Power Clean - Hang Squat Clean - 2 Jerks)
*185 For All
Then:
"Pennywise 2.0"
50 Cal Bike
20 Burpees To High Target
10 Front Squats (185)
*3:53
Training Session AM (1015a)
Jiu Jitsu (2:15 Hours)
