Training Session AM (7a)
A1. Tempo Back Squats + RFE Split Squats
*3 Working Sets
+
Team Workout
Every 3m For 36m
1. 600m Row + Max Synch WB (2/4)
2. 400m Run + Max Synch Push-Ups (All)
3. 50 Cal Bike + Max Russian KBS (2/1.5)(2/4)
*Ryan/Jeff/Amy
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
2m Work/1m Rest
2m Work/1m Rest
Rounds 1/2
15 T2B
12 Front Squats (115)
Max Cal Bike
*50 Cals
Rounds 3/4
15 HPC (115)
12 Over The Bar Burpees
Max Cal Row
*68 Cals
*108 Cals (24m Workout)
Push-Pulls
Max Strict Pullups
Into
Max Reps Bench (165)
Rest as needed, x3 Sets
*15/20 - 15/16 - 15/15
*96 Reps
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (12p)
"WITH A RUNNING CLOCK:
WITH A PARTNER:
0:00-10:00
YOU GO - I GO
6 ROUNDS:
40 YARD REVERSE BEAR CRAWL
10 PLYO LUNGES TO TARGET
10:00 - 20:00
YOU GO - I GO
6 ROUNDS OF:
15 AMERICAN SWINGS (2/1.5)
15 PULLUPS
20:00 - 30:00
YOU GO - I GO
6 ROUNDS OF:
15/10 CAL SKI
50 DU'S
*4:51/4:57/6:18 (Jonathan)
1. 1 PARTNER MUST FINISH FULL ROUND OF REV BC AND PLYO LUNGES TO TARGET, THEN NEXT PARTNER GOES. CONTINUE UNTIL EACH DO 3 ROUNDS. SAME FOR ALL 3 PIECES.
2. TIME IS ENTERED INTO WODIFY AS 3 SEPARATE SCORES, TOTALING THE WORKING TIME FOR ALL 3 EVENTS.
3. ADD 1 SECOND FOR EVERY YARD BC OR REP OF PLYO LUNGES NOT COMPLETED. 1 SECOND FOR EVERY KBS OR PU NOT COMPLETED. 1 SECOND FOR EVERY 10 DU'S SHORT AND CAL SKI SHORT.
4. STAGGER GROUPS TO START AT DIFFERENT STATIONS. COACHES CAN HAVE PAIRS PICK NUMBERS TO DECIDE OR ANY CREATIVE WAY THEY WOULD LIKE. WHEN PUTTING SCORES IN WODIFY, SCORE 1 IS THE BC, 2 IS THE KB, AND 3 IS THE SKI. "
Training Session (120p)
A. Push-Pulls
Every 3m For 15m
12 Strict Pullups + 25 Synchro Push-Ups (-3)
*Complete
For Every Break In Push-Ups = 12 Cal Bike Sprint. Waterfall Order. Slowest To Fastest. Must Get Faster Every Sprint.
B. Incline DB + Pistons; 8/21 Reps
*70/70/70
C. Seated Cable Row; 12 Reps; 3 Second Return
*Complete
D. Seated DB Cleans; 12 Reps
Rest 2m, x3
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Every 3m For 12m
2m Work - 1m Rest
400m Run
1 Squat Clean
400m Run
2 Squat Cleans
400m Run
2 Squat Cleans
400m Run
1 Squat Clean
*Had to Power Clean instead of SC because of wrist
*205
+
"The Plan"
2m Work - 2m Rest
25 Front Squats / 20 S2O / 15 Thrusters / 10 Hang Squat Clean Thrusters
Max Cal Bike With Remaining Time
*108 Cals
Training Session AM (1040a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. Box Squats; Triples
*245/275/275/300/300/300
Training Session AM (830a)
Partner Workout (Independence 2.0)
150 Du's
800m SB Run
50 PC
50 Thrusters
50 Pogo Burpees
800m SB Run
150 Du's
80 Cal Bike
*29:45 (Jess)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (120p)
A. Push-Pulls
10 Strict Pullups
20 Pushups
*Every 2m For 10m
*Complete (U/B)
B. Incline DB; 8 Reps (Slow)
*70/70/70/70
C. Close Grip Cable Pulldowns
*10/10/10/21's (10 Second Hold Last Rep of each set)
D1. Mixed Grip Bench; 8 Reps
*165/185/205/205
D2. Bent Over Rows (75/95/115)
*12 Reps
*Rest 2m, x4
E. Dips; 3x15
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
10m EMOM
Even: 12 Cal Bike Sprint
+
1 Power Clean + 1 Front Squat (205)
Then
For Time:
30 Deadlifts
20 Hang Power Cleans
10 S2O
*205
*6:08
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
A. Back Squats; 4x5
*225/245/265/265
B. Team WOD
Team of 3 (You Go - I Go - They Go)
15/10 Cal Bike
15 American Swings (2/1.5)
12/8 Cal Row
12 Heavy Slamballs
Big Lap
9 Burpees To High Target
*3+2 Cals (Amy/Milton)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"The Cooler"
3 Rounds
15 Power Cleans (135)
15 Pullups
Rest 2m
2 Rounds
12 S2O (165)
12 C2B
Rest 1m
1 Round
9 Front Squats (195)
9 BMU
*12:54
+
10-1 Bench (165)
20-2 Push-ups
*12:32
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session PM (120p)
A. DB Incline
*40# x 40 Reps
*50# x 30 Reps
*60# x 20 Reps
*70# x 10 Reps
B. Prone Easy Curl Rows; 4x12
*50/80/100/120
C. Cable Fly's; Eye Level; 21's
*7 1st half - 7 last half - 7 full
*50#, rest 3m, x3
D. Cable Pressdowns; 21's
*Rest 3m, x3
E. Cable Tricep Rope Pressdowns
*20/20/20/20/10 Half Speed/10 Half-Half Speed
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
15m EMOM
Min 1: Max Cal Bike
Min 2: Max Complex's (2 PC - 2 FS - 2 S20 - 2 Thrusters) @ 115
Min 3: Rest
*108 Cal Bike + 9 Complexes (27 Reps)
*135
+
14m AMRAP
100 DU's
80 Heavy Russian Swings
60 Switch Lunges
40 Cal Bike
20 Hang Squat Cleans (135)
*1+101 Reps
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; Triples
*Built to 285 for 3 Sets
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 4m For 16m
15 Cal Bike
32 Du's
16 WB's
8 Burpees to low target
Max T2B In Remaining Time
*28/25/20/26
*99
+
KB Pullovers; 8/8
+
90 Second Nasal Breathing Only BH Hold (150)
Training Session (1020a)
Jiu Jitsu (90m)
Training Session (130p)
A1. 100 Foot Rope Pulls
A2. Bench @ 185; 15 Reps
A3. Strict Pullups; 15/10/10
A4. Plated Skulls + Plated Floor Press; 15s
Rest 4m, x3
B. Incline DB; 7 Regular - 21 Pistons
Rest 3m, x3
C. Straight Bar Cable Pressdowns; 140x12-15 Reps
Rest 3m,x3
D. Dips; 15/15/15
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
50 Yard Plate Push Shuttle (25 Push - 25 Drag)
14 Cal Bike
7 C2B
7 Burpees To High Target
*1:50/1:52
Rest 5m B/W
+
Landmine
14m Amrap:
1 Lap (0-15-0)
2 Heavy American Swings
2 T2B
2 Laps
4/4
3 Laps
6/6
Etc
*7+8 laps
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
"ROYGBIV"
WITH A PARTNER:
YOU GO - I GO
18M AMRAP:
5 FRONT SQUATS (135/85)
10 T2B
15/9 CAL BIKE
*ADD 20/10 EACH SUCCESSFUL ROUND. WHEN BOTH PARTNERS HAVE COMPLETED A ROUND, THEN YOU WOULD ADD THE 20/10.
*11+5 (aggie)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
18m Amrap
With A Partner: You Go - I Go
5 Front Squats (135/155/175/195/215/235)
10 T2B (I did strict pullups)
15 Cal Bike
*11+5 FS (Aggie)
+
50 Bench @ 135 (40/10)
+
30 Plated Skull Crushers
30 Floor Press
*55
+
90 Second Heavy BH Hold
Training Session AM (1015a)
Jiu Jitsu (90m)
Training Session (120p)
A1. 12 Cal Bike Sprint
No Rest
A2. Cluster Bench (Mixed Grip Bar)
5 Reps 2nd From Inside - 7 Reps 3rd From Inside - 9 Reps Outside Grip
*135/155/175/165
*43 Seconds/48/62/50
***Top 2 No Penalty/Everyone Else 14 Cal Row Sprint Penalty
B. Incline DB (1 Sec Pause At Top and 1 Sec Pause On Shoulders)
*60/70/70 (10 Reps Each)
C. Cable Scoops (Both Directions 8/8)
*2 Sets @ 110
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Every 2m For 16m
Window 1:
275m Row
12 Pullups
Max S2O (135)
Window 2:
16 Cal Bike
15 Heavy Russian Swings
Max Push-Ups
*30/30/30/32
+
10m Amrap:
7 HPC (135)
7 Strict Press
7 Cal Bike
*3+7 HPC
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
A. Push-Pulls
20-15-10-5 Pullups
40-30-20-10 Pushups
+
Biceps
Training Session AM (10a)
Jiu Jitsu (1 Hour)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
Bodybuilding with Aggie
Bench
Cable Pulldowns
DB Incline
Strict Press
Training Session (No Activity Post-Surgery For 10-14 Days)
600 Tricep Pressdowns
300 Bicep Curls
Spread throughout the day
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
3 Sets for Total Burpees
With a 2m Clock
Shuttle Run
8 TnG PC (135)
12 Push-Ups
8 S2O
Max Burpees To High Target In Remaining Time
*10/12/11
+
"Hulkster"
12m Amrap:
3 PC (185)
2 FS
1 S2O
5-10-15-20-25-30 T2B
*5+22
Training Session AM (1030a)
Jiu Jitsu (90m)
Training Session AM (7a)
1k Row
+
Box Squats; Sets of 4
*Built to 335
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
You Go - I Go
18m
14 Cal Row
12 T2B
10 S2O (135)
2 Lap Plate Push Shuttle (10 Yard Trips)
*5+14 Cals (Aggie)
+
Bench; 3x5 With 3 Second Pause On Chest
*225/245/255
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. 100' Rope Pulls (7-45's + 1-25)
*4 Plates for 1 Round - 5 Plates for 1 Round - 6 Plates for 1 Round - 7 Plates Then 5 Plates Drop Set for 1 Round.
B. Incline DB Bench; 6 Together - 6 Single - 6 Single - 18 Pistons
*60# For 3 Sets
C. Seated Cable Row; 10 Reps + 8 Second Hold On Final Rep;
*Stack x3 Sets
D. Cable Fly's; Low To High; 10 Reps
*Rest 1m, x3
E. Rolling DB Extensions; 45/55/55; 10 Reps
*Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Murph Alternative
Pink Loop
20 Front Squats (185)
1k Ski
20 PC (225)
1k Row
20 DL (315)
50 Cal Bike
20 BFB
Pink Loop
*46:30
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
Pre-Murph Pump
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 (120p)
A. Push - Pulls
30 Strict Pullups - 60 Pushups
20 Strict Pullups - 40 Pushups
10 Strict Pullups - 20 Pushups
*9:00
B. DB Incline + CGDB (Close Grip DB Press) + Pistons; 10 - 7 - 20
*60/60/60
C1. Prone EZ Bar Curls Laying On Monster Attachment; 15 Reps
*50/60/70
10 Second Rest
C2. S/A OHD Lat Pulldowns; 130x8/Arm
Rest 3m, x3
D1. Dips; 12
Rest 10 Seconds
D2. Heavy DB Tricep Extensions; 8 Reps
*50/50/50
E. Big Lap Tombstone Carry For Time:
*1:21
*10 Burpees for every drop before picking back up and continuing.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Complex Tester
800m Run
Bigger Lap FW (2/1.5)
25 Cal Bike
10 Heavy Slamballs
*7:52
+
10m AMRPAP
10 Push-Ups
10 Alt DB Snatches
10 T2B
10 Alt DB Snatches
10 Cal Bike
*4+10
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Squats; Triples
*Built To 315
+
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"SOREARMS"
FOR TIME:
10 BOX JUMPS (30/24)
20 POWER CLEANS (155/95)
30 KBS (2/1.5)
40 PULL-UPS
30 KBS (2/1.5)
20 POWER CLEANS
10 BOX JUMPS (30/24)
*9:26
+
Grip Work
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Upright Row Over Bar; 8/Side
*45/45/55
B. Incline DB Tempo Bench; 8 Reps @ 33X3
*60/70/70/70
C. Straight Arm Cable Lat Pulldowns; 12 Reps
*150/160/170/180
D. Dips; 3x12
E. Heavy DB Tricep Extensions + CGDBP; 10/10
*45/50/55/55
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
15m EMOM
Min 1: Pullups
Min 2: Push-Ups
Min 3: Squats
*15 Strict Pull-ups/25 Push-ups/25 Squats
+
Half Triple 3
1,500m Row
150 Du's
110 Cal Bike
*14:50
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A. Squats; 5x5
*265
B. Team WOD
WITH A TEAM OF 3 OR 4
5-10-15-20-25-30-35-40-45
BIKE CALS
DBL RUSSIAN KB SWINGS (1.5/1)
ROW CALS
T2B
*AFTER EVERY ROUND, COMPLETE 1 LAP OHD SLAMBALL CARRY (50/30)
**AT THE 0, 10, AND 20M MARK, COMPLETE 15 SYNCHRO BURPEES
*Nate/Ryan/D
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
Helen +
3 RFT
400m Run
30 Du's
21 KBS
30 Du's
12 Pullups
*10:50 (Calf Sore)
+
Bench Tempo Triples
*245
Training Session (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Squats; Moderate Loading
+
WITH A TEAM OF 3
6M EMOM
MIN 1: MAX HANG SQUAT CLEANS IN 1M
MIN 2-5: EMOM COMPLETE SAME NUMBER OF CALS ON BIKE AS COMPLETED HANG SQUAT CLEANS
MIN 6: MAX HANG SQUAT CLEAN IN 1M (MUST HIT SAME AS MIN 1)
(135/85)
REST 1M
6M EMOM
MIN 1: MAX S2O IN 1M
MIN 2-5 COMPLETE SAME NUMBER OF CALS ON ROW AS COMPLETED S2O.
MIN 6: MAX S2O IN 1M (MUST HIT SAME AS MIN 1)
(135/85)
REST 1M
6M EMOM
MIN 1: MAX BAR FACING BURPEES (1 WORKING)
MIN 2-5: COMPLETE SAME NUMBER OF CALS ON BIKE AS COMPLETED BFB
MIN 6: MAX BFB IN 1M (MUST HIT SAME AS MIN 1)
REST 1M
6M EMOM
MIN 1: MAX FRONT SQUATS IN 1M
MIN 2-5: COMPLETE SAME NUMBER OF CALS ON ROW AS COMPLETED FRONT SQUATS.
MIN 6: MAX FRONT SQUATS IN 1M (MUST HIT SAME AS MIN 1)
MEN = 1:1 REPS
WOMEN = 2:1 REPS (MEANING THEY DO HALF THE NUMBER OF CALS AS COMPLETED IN MAX REPS MINUTE.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
CrossFit Class
"FRIEND IN NEED"
WITH A PARTNER:
15M AMRAP:
10 POWER CLEANS (155/95)
10 POGO BURPEES
20/12 CAL BIKE
200M RUN (BOTH)
*With Emily
1. IF P1 COMPLETES 4 POWER CLEANS, HE/SHE MUST ALSO DO 4 POGO BURPEES. P1 AND P2 MUST MATCH THE BURPEES TO THE NUMBER OF POWER CLEANS EACH OF THEM DO.
2. DOESN'T HAVE TO BE SAME REP SCHEME. FOR EXAMPLE, IF P1 AND P2 ALTERNATE SINGLES ON PC, THEY DON'T HAVE TO ALTERNATE SINGLE POGO BURPEES. EACH JUST MUST DO 5.
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Push-Pulls
25-15-10
50-30-20
*6:00
B. Incline DB Bench + Pistons
*60's (12) - (8/20) - (8/20) - (8/20)
C. Seated Pulldowns
*Stack x14
Rest 2m, x3
D. Seated BB Press
*45x10, 65x16, 85x20, 105x14
E. Bis/Tris
*Banded Biceps; 20 Reps + 30 Second Hold
*Banded Triceps; 30 Reps + (2) - 30 Second Holds
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Copenhagen's
D. CrossFit Class
Every Minute For 15m
Min 1: 12 Cal Bike
Min 2: 5 Front Squats (From Floor)
Min 3: 12 Cal Row
*205 (Increase 1 Cal Every Round)
+
5 RFT:
15 Wallballs
12 C2B Pullups
9 Box Jumps (24/20)
*7:49
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A. Back Squat Triples
*Built Quickly To 285
B. Team WOD Tester
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
For Time:
500m Row - 400m Run
15 T2B
10 Power Cleans (185)
*14:22
+
Bench Speed Triples @ 225
10m EMOM
*Complete
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. DB Incline; 8-10 Reps
*90/90/90/90 (S/A W/Oppositte Hold For Final Set)
*1 Sec Pause on shoulders for each rep for all 4 sets
B. BB Rows On Chest Pad; 12 Reps
*95/115/115/135
C. BB Skull Crushers On Bench + CGBP (75/75/95/95)
*1:2 Ratio
*14/28 - 10/20 - 10/20 -10/20
D. 200 Dips As Team of 4
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
With a 17m Clock Counting Down
Pink Loop
+
Max Complex
DL - HSC - 2 FS - 3 TnG Jerks
*205
*Buy in each complex with 20 Du's
+
12m Amrap:
5 Jerks (155)
10 Pullups
20 Du's
*11 Rounds
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
17m Amrap W/Partner:
You Go - I Go
Big Lap
10 Burpee Pullups
20 Wallballs
30 U/B Du's
*3+64 (20 Du's)
**With Aggie
+
"Flight Simulator"
*3:24
+
100 Push-ups for Time:
*3:12
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Flat Bench; 8 Pause Reps; 225/225/245/250
A2. Arms Only Row (Damper 10); Complete
A3. DB Incline + Pistons 10/20; 60's
A4. Prone Lat Pulls; 12 Reps; 90#
Rest 3m, x4
B1. Standing Single Arm Cable Rows; 6/6
B2. Dips; 10/10 (Chains)
C. Carries; 150 Ball - 50 Yards, 150 Tombstone - 100 Yards, 100# Sandbag - 200 Yards
*Complete
Training Session AM (530a)
A. Crossover
B. Mobility
C. DB Triplet
D. Copenhagen's
CrossFit Class
With A 3m Clock
400m Run
+
8 Back Squats (245)
Rest 2m, x3
*Complete
+
10-1
Deadlifts
10 Cal Bike/Row (Alternate) After Each Round
*8:50
Training Session AM (1040a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Box Squat Triples
*Built To 275
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
17m Amrap:
"South"
5 BJ (30/24)
10 Pullups
5 BJ
15 Strict Press (95/65)
10 Pullups
5 BJ
20 Superman Push-ups
15 SP
10 Pullups
5 BJ
25 Heavy Swings (OHD)
20 Superman Push-Ups
15 SP
10 Pullups
5 BJ
*9+9 Reps
*Didn't feel right this morning, took it slow
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. 16 Cal Echo Bike Sprint (Count Cals Down)
Immediately Into
A2. Incline Barbell Bench (155)
*This is done in pairs. 2 Bikes. Both partners bike the 16 cals each. Combined Time in seconds is the number of reps on Incline that they do as a team. Slower biker immediately gets off bike and does 1st set of incline, then partner 2 goes and they go back and forth with no rest until reps are completed.
**Could be done with a team of 3. 3 bikes, add up seconds and split the reps between 3 partners.
***Rest 4m, x4 Sets
*Aggie/Steve (33 Seconds/32 Seconds/34 Seconds/33 Seconds)
B1. Flat DB Bench; 8/10/12 Reps
No rest
B2. Pistons; 16/20/24
*Complete. Swap the order final set. Pistons and then Flat Bench.
C1. Heavy Cable Tricep Pressdowns; 12 Reps
C2. Dips; 12 Reps
Rest 3m, x3
*Heavy as possible on Pressdowns.
Training Session AM (7a)
Back Squats; 5x3
*Stayed Light
+
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
EVERY 3M UNTIL FAILURE
2 ROUNDS:
3 T2B
3 AMERICAN KBS (2/1.5)
15 YARD SB BEAR HUG WALKING LUNGES (30/20)
*4 + 43 Reps
ADD 3 T2B AND 3 KBS EVERY 3M UNTIL FAILURE.
+
Max DU's In 3m
*286 Reps
+
Pink Loop Run
Training Session PM (4p)
Jiu Jitsu (2 Hours)
Training Session (130p)
Back Squats; 5's
*Started with empty barbell and built by 20#
*Ended at 285#
Training Session (130p)
A. Flat DB Bench; 10 Regular - 20 Pistons
Rest 3m, x3
B. Lat Pulldowns; Stack x 12
*Rest 3m, x3
C. Dips; 12
*Rest 2m, x3
D. For Time:
With A Partner:
2 Big Laps
*1 Partner Carries 2 White's
*Other Partner Bear Hugs a 50# SB
*Every Switch = 10 Cal Penalty
*At End of 2 Laps, each person completes penalty cals on one rower
*7:48 (20 Cal Penalty Each)
E. Push Pulls
20 Strict Pullups
40 Push-ups
15 Strict Pullups
30 Push-ups
10 Strict Pullups
20 Push-ups
*5:57
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. CrossFit Class
"Clutch"
21-15-12-9
Thrusters (95/65)
Pullups
Burpees To Target
Max Cal Bike
5m Windows - 2:30m Rest
*189 Cals
Max Set of Push-Ups
*50
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
Back Squat; 5x5
Moderate - Built To 275
+
100/70 CAL ROW
SYNCHRO BIG LAP AT 50/35 CALS
+
10 ROUNDS OF "DT"
*A FULL ROUND MUST BE COMPLETED BEFORE SOMEONE ELSE CAN TAKE OVER.
SYNCHRO BIG LAP AT 5 ROUNDS
+
200/130 CAL BIKE
SYNCHRO BIG LAP AT 100/65
+
100 BURPEE PULLUPS
SYNCHRO BIG LAP AT 50
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
12m Amrap
75 Wallballs
800m Run
Max Burpee Over The Box (24)
*49 Reps
For Time:
50 Bench @ 135
30 Bench @ 165
15 Bench @ 185
*13:48
*U/B - 21/9 - U/B
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Bench; 5x5
*Moderate
B. Incline DB Bench; 3x12
*Moderate
C. DB Lying Tricep Extensions + CG DB Bench; 35#
*17/19/31
D. Standing Cable Rows; 12 Reps
*Stack
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
CrossFit Class
For Time:
1k Row
400m FW (Red/Red)
200m Bear Crawl
100m SA KB Walking Lunges (Red)
*15:28
+
Incline DB + Pistons
*Rest 2m, x3
Training Session (1015a)
Jiu Jitsu (2.5 Hours)
Training Session (9a)
Back From Spring Break
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
3 RFT
1.5 Mile Echo Bike
30 Wallballs
30 T2B
*20:58
Training Session (115p)
A. 100 Decline Push-Ups (Feet on flat bench)
*Complete
B1. Flat DB Bench; 8 Reps
B2. Flat CGDB Bench; 8 Reps
B3. Flat DB Pistons; 50 Reps
*70/70/50 For All
C1. Strict Pullups; 10 Reps
C2. Chain Holds; 60 Seconds
Rest 2m, x3
D1. DB Pullovers; 8 Reps
D2. Dips; 12 Reps
Rest 2m, x3
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
+
CF Class
Every 3m For 12m
200m Row + 3 Tempo Thrusters (3 Sec Hold At Top and Bottom)
*Light (Hip)
+
"RACE TO PAIN"
WITH A 4M CLOCK COUNTING DOWN
500M/440M ROW/SKI
MAX WALLBALLS IN REMAINING TIME
REST 2M
500/440M ROW/SKI
MAX BURPEES TO HIGH TARGET IN REMAINING TIME
REST 2M
500M/440M ROW/SKI
MAX CLEAN AND JERKS (155/95) IN REMAINING TIME
REST 2M
500M/440M ROW/SKI
MAX T2B OR PULLUPS IN REMAINING TIME
*35/32/16/17/18/20
1. ALTERNATE B/W THE ROW AND THE SKI EACH ROUND. STAGGER GROUPS TO START AT 4 DIFFERENT STATIONS.
2. SCORE IS TOTAL REPS WB/BURPEES/C&J/T2B OR PULLUPS
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (1015a)
Ju Jitsu (2 Hours)
Training Session PM (430p)
Mobility/Prep
Crossover
DB Triplet
Copenhagen's
Open 25.2
For Time:
21 Pullups
42 Du's
21 Thrusters (95)
18 C2B
36 Du's
18 Thrusters (115)
15 BMU
30 Du's
15 Thrusters (135)
*7:39
Training Session (120p)
A. Bench; 50-30-15 (135/185/205)
*Any Break = 200m Run + 150m F/W (2) + 200m Run
*50/(21/9)/15
*16:24
B. Incline DB; 8 Regular + 24 Pistons
Rest 4m, x2
*70/70
C. S/A Low Cable Row (Standing); 8 Reps
Rest 3m, x2
D. Dips; 20
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. CrossFit Class
3 Heaviest Loads For:
DL - HPC - 5 FS - Jerk
*185/205/225
+
3 RFT
15 C2B
30 Cal Row
45 Squats
*9:05
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Back Squats; 5x5
*195/225/255/255/255
+
WITH A TEAM OF 4
EVERY MINUTE FOR 7 MINUTES
25/16 CAL BIKE
REST 3M
10:00 - 20:00
4 ROUNDS
12 SYNCHRO PUSH-UPS (2 WORKING)
18 SYNCHRO HEAVY AMERICAN SWINGS (2/1.5)(1.5/1)
24 WALLBALLS
20:00 - 34:00
AMRAP:
BIG LAP (3 PEOPLE)
20/12 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
350/300M ROW
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
40/25 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
500/400M ROW
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
60/45 CAL BIKE
5 SYNCHRO BURPEES
BIG LAP (3 PEOPLE)
750/600M ROW
5 SYNCHRO BURPEES
*100m Of 750m Row Complete (Milton/Marty)
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (330p)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. CrossFit 25.1
15m Amrap:
3 Burpee over DB
3 DB Hang Clean and Jerk (50)
30 Foot Lunge Shuttle (15/15)
*Add 3 To Burpees and HC Every Round
*1 Burpee into Round of 27
*233 Reps
Training Session (120p)
A. Flat DB Bench; 6 S/A - 6 Regular - 12 CGDB - 24 Pistons
*Rest 3m, x2 (Reverse Order 2nd Time Thru)
*70/70
B1. Prone EZ Curl Rows; 15s Hold - 15 Rows - 15s Hold
B2. Standing Low Cable Rows; 12 Reps
Rest 3m, x2
C1. Incline DB; 12 Reps (70/90)
C2. Dips; 12/12
D. Synchro Push-Ups (-2) To 100 Reps
*Complete
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet/Copenhagen's
D. CrossFit Class
17m EMOM
5m EMOM of 1.1 Power Cleans
*225
1m Rest
25 Cal Row Sprint (1m)
4m EMOM of 2 Sets (1 PC - 1 FS - 1 Jerk)
*205
1m Rest
4m EMOM of 3 Thrusters
*185
+
"Sensitivity"
12m AMRAP
2-4-6-8-10-12-14-16
C2B
Squat Cleans
Cal Bike/Row (Alternate)
*12 + 21 Reps (7/14 Cleans)
Training Session AM (7a)
A. Tempo Squats; 4 Reps + 2 Sec in Bottom
*145/175/205/235/255/275
B. Team Workout
6M AMRAP STATIONS
YOU GO - I GO W/PARTNER
STATION 1:
8/4 CAL BIKE
30 DU'S
OR
2 BURPEES + 40 SINGLES
STATION 2:
10 KB HIGH PULLS
10 OHD KBS
(1.5/1)
STATION 3:
8/4 CAL SKI
10 OVER THE LINE WALLBALLS (20/14)
STATION 4:
10 JUMP SQUATS
5 HEAVY SLAMBALLS (50/30)
STATION 5:
8/4 CAL ROW
4 OVER THE ROWER BURPEES
1. 5 SEPARATE SCORES TOTALING ONE FINAL NUMBER.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen Planks
CrossFit Class
For Time:
60 Cal Ski
50 T2B
40 Wallballs
30 Power Cleans (135)
20 Over The Bar Burpees
*13:13
+
Chest Triplet
10 U/B Push-ups
20 Skull Crushers (55)
30 Floor Press (55)
10 Rep Bench
*175/185/185
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (120p)
A. DB SA Upright Pulls; 2x12
B. Tempo Bench @ 32X2; 4x5
*195/225/235/245
C1. DB Incline; 3x12
C2. DB Close Grip Flat Bench; 3x12
*70/50 - 90/50 - 90/50
D. Seated Rows; 20 Reps
*2 Sets (Stack)
E. Standing Cable Low Rows; 20 Reps
*2 Sets (Stack)
F. Dips; 2x12
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. CrossFit Class
3 Sets (10m Rest B/W)
12 Cal Bike
10 TnG Clean and Jerks (135)
200m Row
10 Burpees To High Target
12 Cal Ski
50 Du's
10 Thrusters (95)
*4:24 - 4:21 - 4:20
Training Session AM (1025a)
Jiu Jitsu (2.5 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. CrossFit Class
"BOAT CREW"
WITH A PARTNER:
18M AMRAP:
500/420M ROW
10 BURPEE BOX JUMPS (30/24)
20 SYNCHRO SWITCH LUNGES
40 YARD PLATE PUSH FROGGER (20 YARD TRIPS)
80 DU'S (EVERY SWITCH/MISTAKE/BREAK = -10)
*3+20 DU's (Aggie)
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Flat DB Bench; 10 Reps
*70/70/90/90
B. Prone EZ Bar Elevated Rows; 20 Hold - 10 Row - 20 Hold
Rest 3m, x2
C. Flat DB Pistons + CGDB BP; 20/10 - 25/12 - 30/15
*70/70/70
D. Dips; 15/10/6
E. 100 Lat Pulls With Partner; Combined Reps
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet + Copenhagens
D. CrossFit Class
3 Sets
15 U/B Pullups
15 U/B Pushups
3 Tng PC
3 Tng Jerks
*195/210/220
+
5m Amrap
3 HPC (135)
6 S2O (135)
9 Cal Bike/Row (Alternate)
12 T2B
Rest 3m, x2
*107/109
Training Session AM (1020a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
A. Squats; 5x5
*245/275/295/305/305
Training Session AM (10a)
Jiu Jitsu (90m)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every Minute For 15m
Min 1: Shuttle Run (3 Laps Run/Bear Crawl)
Min 2: 20 Russian Swings (2)
Min 3: Max Cal Bike (25/23/22/22/28)
*121 Cals
Every 3m For 15m
Bench @ 185#
Only 1st 30 Seconds of Each Window
*20/20/20/17/14
Training Session AM (1020a)
2.5 Hours
Training Session (120p)
A. 100 Bench @ 135#
-1 Penalty for every set to complete
-1 Penalty for every 30 seconds over 5m to complete.
*50/78/100 (5:56)
*4 Penalties
B. For every penalty, complete 10 second row sprint, damper 10. We did this against another person and each pair, slowest time did 15 push-ups. 1m rest b/w sprints.
C. Incline DB Gauntlet
*5 S/A Left - 5 S/A Right - 5 DBL - 5 CGBP - 20 Pistons
*70/70
D. Elevated Curl Bar Rows; 20 Second Hold - 10 Reps - 20 Second Hold
*60/60
E. Dip Triplet; Rings - Dip Bar - Bench Dips
*15's
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
"Biking Shankle"
Every 3m For 15m
14/7 Cal Bike (30s)
1 Shankle Complex
*185/205/205/205/225
+
"Light Show"
30/18 Cal Bike
+
3 RFT
12 Thrusters (95/65)
9 T2B
6 Pogo Burpees
+
30/18 Cal Bike
*7:46
Training Session (1030a)
Jiu Jitsu (3 Hours)
Box Squat Triples;
*145/195/245/275/305/325
Team WOD
WITH A TEAM OF 3
"YOU GO - I GO" FORMAT
36M AMRAP
15/10 CAL BIKE
8 BURPEES BOX JUMPS (30/24)
25/15 PIUSHUPS
15/10 CAL ROW
8 HEAVY SLAMBALLS
BIG LAP RUN
*Just Short of 4 Rounds (TSach/BW)
1. P1 COMPLETES SKI, THEN P2 SKI'S, THEN P3 SKI'S.
2. FOR THE RUN, P1 RUNS, TAGS P2 AT BLUE DOOR AND THEN P2 TAGS P3.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
For Time:
500m Row
30 Heavy American Swings
30 C2B Pullups
1k Row
30 Chin Over Pullups
30 Heavy American Swings
500m Row
*12:58
+
Tricep Triplet
30-25-15
Skulls - Floor Press - Synchro Push-Ups
Training Session AM (1020a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Bench; Up and Down
5 Reps @ 95/145/175/205/235/205/175/145/95
Rest 5m, x2
B. Incline DB; 12/12/12
*70/90/90
C. Pistons; 20 Reps
*90
D1. Lat Pulls; 12/12/12
D2. Dips/Ring Dips/Dips; 12/12/12
E. Typewriter Push-Ups
*10/10/10
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
3 Sets Each For Time:
3 DL - 3 PC - 3 FS - 3 PJ (155)
13 Cal Bike
3 DL - 3 PC -3 FS - 3 PJ
*Rest 3:30
*1:16/1:10/1:08
+
14m AMRAP
3-6-9-12-15-18-21....
WB
HPC (135)
OTB Burpees
10 Cal Row/Bike (Alternate) After Every Round
*15+42
Training Session AM (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
Back Squats; 5x5
*225/255/285/285
+
0:00 - 3:00
BIKE FOR MAX CALS (SCORE 1)
4:00 - 8:00
AMRAP: (SCORE 2)
400 YARD SB SHUTTLE RUN (0-25-0) X8
25 KB HIGH PULLS (1.5/1)
25 NO SQUAT WALLBALLS (20/14)
MAX T2B OR BURPEES TO TARGET
*50/30 FOR SHUTTLE
10:00 - 13:00 (SCORE 3)
25 BURPEE PULLUPS
*REST OF TEAM MUST BE HANGING FROM TALL BAR
MAX HEAVY SLAMBALLS (50/30)
14:00 - 18:00
AMRAP: (SCORE 4)
60/40 CAL BIKE
25 KB HIGH PULLS (1.5/1)
25 T2B OR BURPEES TO TARGET
MAX NO SQUAT WALLBALLS (20/14)
20:00 - 23:00 (SCORE 5)
MAX BURPEE T2B
24:00 - 28:00
AMRAP: (SCORE 6)
25 NO SQUAT WALLBALLS (20/14)
25 KB HIGH PULLS (1.5/1)
MAX CAL BIKE
*We won (James/Milton)
1. 6 SCORES. LOWEST TOTAL WINS.
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
With A Partner:
2k Row
50 Hang Squat Cleans
50 S2O
50 Over The Bar Burpees
500m Row
*16:41 (Aggie)
+
Every 3m For 12m
Max Reps Bench + Push-ups
25/25/21/19
*90 Reps (#155)
Training Session (1020a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. 100 Synchro Push-Ups (-3)
*6m Cap (Completed 95)
50 Synchro Push-Ups (-3)
*5m Cap (Completed)
B1. Seated Lat Pulldowns; 15 Reps
B2. Seated Rows; 12 Reps
*Rest 2m, x3
C. Flat DB Bench; 5 SA L - 5 SA R - 5 DBL CG - 20 Pistons
Rest 3m, x3
*70
D. Dips; 12 - 12 - 20
B. Team Workout:
WITH A 6M CLOCK COUNTING DOWN:
50/30 CAL BIKE
35 T2B
35 YARD PLATE PUSH (90/45)
35 SYNCHRO KBS (2/1.5) (1.5/1)
*1 HEAVY - 1 REGULAR KB FOR SYNCHRO
35 SYNCHRO PUSH-UPS (2 WORKIN FOR MEN)(1 WORKING FOR WOMEN)
W/WHATEVER TIME IS LEFT
1 BURPEE PULL-UP = 1 REP
1 OVER THE SHOULDER D-BALL = 1 REPS (100/75)
1 BURPEE BOX JUMP (30/24) = 1 REP
TNG SQUAT JUMPS TO HIGH TARGET = 1 REP (MIN OF 2 TO COUNT)
1 CAL ROW = 1 REP
*MUST COMPLETE 1 ROUND WITH EACH OF THE OPTIONS.
REST 90 SECONDS, X5 ROUNDS
1. KBS ARE RUSSIAN
2. SCORE IS TOTAL REPS FOR THE 5 ROUNDS.
3. PLATE PUSH IS 12-30 AND BACK.
Training Session (1030a)
Jiu Jitsu Promotion Seminar (3 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
20m AMRAP:
You Go - I Go
10 Jerks (135)
20 Wallballs (20)
300 Yard Shuttle Run
50 Du's
*3+66 Reps (Nate)
+
30-20-10
Plated Skull Crushers
Push-Ups
*Complete
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (120p)
A. BB Bench; 8x8 @ 225#
*We did this with group of 4 with no rest between each others sets. As soon as 1st person done, next person up. Any misses = 60 cal legs only Bike Erg as group. We had 3 Misses.
B1. DB Incline Pistons; 30 Reps
No rest
B2. Incline Skull Crushers + CGBP; 12/12 With EZ Curl Bar
Rest 3m, x2
*3rd Set we did 30 Pistons into 8 DBL DB Incline into 6 CG DB Incline Presses into the 12/12 EZ Curl
C. Weighted Dips; 3x12 W/15#
*Complete
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 2m For 14m
6 Cal Bike + 6 HPC (135)
8/8 - 10/10 - 12/12 - 14/14 - 16/16 - 18/18
*Complete
+
"Fran"
*2:32
Training Session (1030a)
Jiu Jitsu (2.5 Hours)
Training Session (7a)
A1. Strict Press; 5s
*Built To 155 With 1/2 Speed Tempo (8 Total Sets)
A2. BB High Pulls; 10 Reps
*4 Sets of 10
Training Session (10a)
Jiu Jitsu (2 Hours)
Training Session (330a)
Fisher Farm Ruck With Trackhouse
*9 Miles (35 Pounds)
*2:45
Training Session (1015a)
Jiu Jitsu (2 Hours)
Training Session (130p)
SuperSet 1:
A1. DB Flat Bench; 10 Reps Tempo
A2. Seated Cable Rows; 15 Reps
A3. Dips; 12 Reps
A4. Wide Pulls; 10 Reps
Rest 3m, x2
A1. Synchro Push-Ups; 40 Reps
A2. Synchro Plated Skulls; 40 Reps
A3. Synchro Floor Press; 40 Reps
Rest 3m, x2
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. CrossFit Class
Every 2m For 14m
4 HPC
4 S2O
2 PC
2 S2O
*185
"FLASH"
WITH A RUNNING CLOCK
12M CLOCK FOR MEN/14M CLOCK FOR WOMEN
2K ROW
+
1 MAX SET OF U/B PULLUPS
+
1 MAX SET OF U/B PUSH-UPS
6:55 (25 Pullups) (45 Push-ups)
1. FOR EVERY 5 PULLUPS, SUBTRACT 1 SECOND OFF ROW TIME. FOR EVERY 5 PUSH-UPS, SUBTRACT 1 SECOND OFF ROW TIME.
2. PULLUPS MUST BE DONE BEFORE PUSH-UPS.
3. TAKE AS MUCH REST AS NEEDED BUT BOTH PULLUPS AND PUSHUPS MUST BE DONE BEFORE TIME RUNS OUT.
4. SCORE IS ROW TIME AFTER DEDUCTIONS HAVE BEEN MADE.
Training Session (1030a)
Jiu Jitsu (2.5 Hours)
