16 August

Training Session AM (7a)

A1. Belt Squats; 5 Reps

A2. RFE Split Squats; 5/Side

A3. Strict Pullups; 10-12-14-16

Training Session AM (10a)

Jiu Jitsu (2 Hours)

15 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

20m Amrap:

You Go - I Go 

12 Cal Bike
10 S2O (135)
10 Heavy Wallballs
20-40-60-80-100 Du's
*9+52 Reps (Aggie)

+

Bench
30 Second Hold At Top Of 1st Rep
+
10 Reps + 1 Second On Chest
*185/205/205

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

13 August

Training Session (1030a)

Jiu Jitsu (2 Hours)

12 August

Training Session (120p)

A. DB Incline; S/A Half Speed For 6/Side Into 16 Half Speed Pistons
*60/70/70/70

B1. Prone EZ Bar Pulls; 10 Reps
Into
B2. Seated Cable Low Row; 12 Reps
Rest 3m, x3


C. Dips; 3 Max Sets
*29/25/27
*Bottom 2 Each Round = 12 Cal Standing Damper 10 Erg Race
**Loser of Erg Race = 6 Cal Standing Damper 10 Sprint

D. Strict Pullups; 3 Max Sets
*20/20/20
*Bottom 2 Each Round = 25 Push-up Race
*Loser of Race = 10 Push-ups

11 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. CrossFit Class

Every 2m For 16m
Window 1: 400m Run

Window 2: 12 - 18 - 24 - 30 Cal Bike
*Complete (8 rounds)

Every Minute For 15m

Min 1: Max Burpees To High Target
Min 2: 25 - Burpees = T2B
Min 3: 25 - Burpees = Bike Cals
*14/14/14/14/15+15

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

9 August

Training Session AM (7a)

Belt Squats; 5x10

+

Jiu Jitsu (2 Hours)

8 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. CrossFit Class

You Go - I Go
10 Rounds
15 Wallballs
10 DL (185)
200m Run
*Complete (Cliff)

+

F/W Max Distance (2 Pood)
*300 Meters

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

6 August

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

5 August

Training Session (130p)

A. DB Incline; 6 Reps
*Half Speed Descent + 3 Seconds On Shoulders
*70/90/90/90

B. Incline Supported DB Rows; 8/8/8/8
60s

C. S/A DB Rows; 8/8
*90/90

D. CGBP + Skullcrusher; 2 CG + 1 Skull + Behind The Head = 1 Rep; 6's
*65/85/85

E. CGBP + Skullcrusher Dropset; 30/10 - 30/10
*30 CGBP + 10 Skulls (85) - Drop to 65 (30 CGBP + 10 Skulls)

F. Strict Pullups; As a group of 5, must get >75 Reps
*If missed, 75 Cal Standing Out of The Saddle Erg As Team
*3 Sets

G. 1 Max Set of Strict Pullups
*21 

4 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every 4m For 12m
Window 1:
400m Run + 1 Lap Heavy Carry + 1 Lap F/W (2)
Max Burpees To High Target

Window 2: 
2 Rounds
20 Squats
17 Cal Bike
Max Burpee Pullups

Window 3: 
2 Rounds
250m Row
20 Push-Ups
Max Burpee T2B

*16 Total

+

Every 5m For 20m
8 Strict Pullups
12 Front Squats (115)
16 T2B
20 Heavy American Swings
*Score is final round time (1:49)

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

2 August

Training Session AM (7a)

Back Squats + RFE Split Squats

+

Team WOD

WITH A TEAM OF 4

100/70 CAL ROW

50 SYNCHRO PUSH-UPS 

100/70 CAL BIKE

50 SYNCHRO S/A KB PUSH PRESS 

100 YARD SYNCHRO WALKING LUNGES 

50 SYNCHRO AMERICAN KBS (1.5/1)

*2 WORKING ON EVERYTHING EXCEPT LADIES HAVE 1 FOR PUSH-UPS. 

REST 2M

100/70 CAL ARMS ONLY ROW

50 SYNCHRO PUSH-UPS (WOMEN 1)

100/70 CAL LEGS ONLY BIKE

50 SYNCHRO S/A KB PUSH PRESS

100 YARD SYNCHRO WALKING LUNGE

50 SYNCHRO AMERICAN KBS

CASH-OUT

400M RUN (ALL)
*31:41 (Andy/Amy/Milton)

CO-ED TEAMS (85 CALS)

LADIES TEAMS (70 CALS)

1 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

12m Amrap:
10 Cal Bike/Row
5 Strict Pullups
5 Strict Press (95)

10/10/10
10/15/15
10/20/20
*4+10 Cals

+

100 Bench @ 45#
*1:15

Rest 5m

50 Bench @ 135#
*1:40

Rest 5m 

25 Bench @ 185#
*:42



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

30 July

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

29 July

Training Session (130p)

A. DB Incline Bench:
-50# x 30 Reps
-70# x 20 Reps
-45# x 40 Reps
-70# x 12 Reps (3 Sec down - 3 Sec up)
-35# x 76 Reps


B. Lat Pulldown Triple Grip
*Max Reps Wide Grip (pull down - 3 sec return)
*Max Reps Narrow Grip (same tempo)
*Max Reps Narrow Reverse Grip (same tempo)
*Rest 3m, x2
*No rest b/w grip changes

C. Cable Chest Fly's; 12 Reps + 15 Second Squeeze Last Rep 
Rest 3m, x2

D. Straight Bar Cable Pressdown; 20 Reps x2
*Rest 3m, B/W Sets

28 July

 Training Session AM (530a) (Back)

A. Mobility/Prep

B. Crossover

C. Copenhagen's

D. Bodybuilding Day

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

26 July

Training Session AM (7a)

Squats; 6x4
*Built To 275 (Back)

Training Session (10a)

Jiu Jitsu (2 Hours)

25 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

16m Amrap (Scaled) (Hammy)

+

Bench Tempo (3x5)

*205/235/235

Training Session AM (1020a)

Jiu Jitsu (2.5 Hours)

23 July

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

22 July

Training Session (130p)

A1. Low Incline Neutral Bar Press; 8 Reps
*100/120/130/140 (1/2 Speed Down + 3 Second Pause On Chest)

20 Second Rest

A2. DBL KB Rows; 8 Reps Both Arms + 16 Reps Pistons (Red KB's)
Rest 3m, x4 Sets


B. Flat DB Bench; 8 Reps
*70 (8 Reps + 2 Reps Tempo (8 Seconds Down - 8 Seconds on Chest + 8 Seconds Up)
*Rest 3m,x3

C. Close Grip Cable Pulldowns; Stack x10 + 10 Second Hold On Chest Last Rep
Rest 2m, x4


D. Dips; 12 Reps
Rest 90s, x4

21 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

14m EMOM

Even: Max Cal Row
Odd: Max Push-Ups
*19/23 = 42 Reps


+


14m Amrap:
400m Row Or 25 Cal Bike
21 Pullups
15 S2O (135)
9 Over The Bar Burpees
*3+5 (25 Cals)



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

12 July

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)

11 July

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)

10 July

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. "

8 July

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

7 July

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)

4 July

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)

2 July

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

1 July

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

30 June

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)

28 June

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)

27 June

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)

25 June

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

24 June

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

23 June

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)

21 June

Training Session AM (7a)

Back Squats; Triples
*Built to 285 for 3 Sets

+

Training Session AM (10a)

Jiu Jitsu (2 Hours)

20 June

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)

18 June

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

17 June

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

16 June

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)

13 June

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)

11June

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)

10 June

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

9 June

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)

7 June

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)

6 June

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

Bodybuilding with Aggie

Bench

Cable Pulldowns

DB Incline

Strict Press

3 June

Training Session (No Activity Post-Surgery For 10-14 Days)

600 Tricep Pressdowns
300 Bicep Curls

Spread throughout the day

2 June

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)

31 May

Training Session AM (7a)

1k Row

+

Box Squats; Sets of 4
*Built to 335




Training Session AM (10a)

Jiu Jitsu (2 Hours)

30 May

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)

28 May

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

27 May

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

24 May

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)

23 May

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)

21 May

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

20 May

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. 

19 May

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)

18 May

Training Session (3p)

200# Ruck Practice Run

800m (4:20 / 4:36)

17 May

Training Session AM (7a)

Squats; Triples
*Built To 315

+

Training Session AM (10a)

Jiu Jitsu (2 Hours)

16 May

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)

14 May

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

13 May

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

12 May

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)

10 May

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)

9 May

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)

6 May

Training Session (Costa Rica)

20-1
Push-ups
Air Squats

+

30 Minute Hill Walk/Run

3 May

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. 

2 May

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)

30 April

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

29 April

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

28 April

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)

26 April

Training Session AM (7a)

A. Back Squat Triples
*Built Quickly To 285

B. Team WOD Tester

30M AMRAP:

TEAMS OF 3-4

50/35 CAL ROW

25 FRONT SQUATS (135/95)

50/35 CAL BIKE

25 STRICT PRESS/PUSH PRESS

*WOMEN PUSH PRESS ALL 25

*MEN STRICT PRESS FIRST 10 AND THEN PUSH PRESS 15

*BEGINNING WITH AND EVERY 5M = BIG LAP SB RUN (50/30)
*Aggie/Mack/Andy (Winners)

+

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

25 April

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)

23 April

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

22 April

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

21 April

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)

19 April

Training Session AM (7a)

Squats; 7x3
*Moderate


Jiu Jitsu (2.5 Hours)

18 April

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)

16 April

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

15 April

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

14 April

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)

12 April

Training Session AM (7a)

Box Squat Triples
*Built To 275

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

11 April

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)

9 April

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

8 April

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. 

7 April

Training Session AM (7a)

Back Squats; 5x3
*Stayed Light

+

FOR TOTAL REPS AT EACH STATION

TEAMS OF 3-4

6M AMRAP:

5-10-15-20-25-30

SKI CALS

SYNCHRO WALLBALLS (20/14) (2-WORKING)

REST 1M

6M AMRAP:

5-10-15-20-25-30

BIKE CALS

SYNCHRO BURPEES TO TARGET (2-WORKING)

REST 1M

6M AMRAP:

5-10-15-20-25-30

ROW CALS

SYNCHRO SUPERMAN PUSH-UPS (2-WORKING)

REST 3M

FOR TIME:

20-15-10 (LADIES CALS 15-12-9

SKI CALS

BIKE CALS

ROW CALS

SYNCHRO BURPEES TO TARGET (ALL)

AFTER ALL (3) 6M AMRAPS, TEAM WITH MOST REPS STARTS AT 0 FOR THE FOR TIME PIECE.

FOR EVERY 5 REPS BEHIND = 1 SECOND PENALTY FOR OTHER TEAMS.

BURPEES TO TARGET ARE 20-15-10 FOR BOTH M/W

*Ryan/James/Syd
*We Won

4 April

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)

2 April

Training Session  (130p)

Back Squats; 5's
*Started with empty barbell and built by 20#
*Ended at 285#

1 April

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

31 March

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)

29 March

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

28 March

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) 

26 March

 Training Session (1030a)

Jiu Jitsu (2.5 Hours)

25 March

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

21 March

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)

20 March

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

13 March

Training Session (4p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

25.3

*13:21

12 March

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

11 March

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

10 March

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)

7 March

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 

5 March

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

4 March

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

3 March

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)

1 March

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)

28 February

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

26 February

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

25 February

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

24 February

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)

22 February

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. 

21 February

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)

19 February

Training Session (1030a)


Jiu Jitsu (2.5 Hours)

18 February

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

17 February

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)

14 February

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)

12 February

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

11 February

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

10 February

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)

8 February

Training Session AM (7a)


A. Squats; 5x5
*245/275/295/305/305


Training Session AM (10a)

Jiu Jitsu (90m)

7 February

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

5 February

Training Session (1020a)

Jiu Jitsu (2.5 Hours)

4 February

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

3 February

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)

1 February

 Training Session (7a)

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. 

31 January

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)

29 January

Training Session (1020a)

Jiu Jitsu (2.5 Hours)

28 January

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

27 January

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)