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Wednesday, April 30, 2025

Tuesday, April 29, 2025

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

Monday, April 28, 2025

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)


Saturday, April 26, 2025

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)

Friday, April 25, 2025

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)

Wednesday, April 23, 2025

Tuesday, April 22, 2025

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

Monday, April 21, 2025

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)

Saturday, April 19, 2025

19 April

Training Session AM (7a)


Squats; 7x3
*Moderate


Jiu Jitsu (2.5 Hours)

Friday, April 18, 2025

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)

Wednesday, April 16, 2025

Tuesday, April 15, 2025

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

Monday, April 14, 2025

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)

Saturday, April 12, 2025

12 April

Training Session AM (7a)


Box Squat Triples
*Built To 275


Training Session AM (1015a)

Jiu Jitsu (2 Hours)

Friday, April 11, 2025

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)

Wednesday, April 9, 2025

Tuesday, April 8, 2025

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. 

Monday, April 7, 2025

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

Friday, April 4, 2025

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)

Wednesday, April 2, 2025

2 April

Training Session  (130p)



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

Tuesday, April 1, 2025

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