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Friday, February 28, 2025

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

Wednesday, February 26, 2025

Tuesday, February 25, 2025

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

Monday, February 24, 2025

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)



Saturday, February 22, 2025

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. 



Friday, February 21, 2025

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)

Wednesday, February 19, 2025

Tuesday, February 18, 2025

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

Monday, February 17, 2025

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)

Friday, February 14, 2025

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)

Wednesday, February 12, 2025

Tuesday, February 11, 2025

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

Monday, February 10, 2025

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)

Saturday, February 8, 2025

8 February

Training Session AM (7a)


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


Training Session AM (10a)

Jiu Jitsu (90m)

Friday, February 7, 2025

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

Wednesday, February 5, 2025

Tuesday, February 4, 2025

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

Monday, February 3, 2025

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)

Saturday, February 1, 2025

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.