Training Session (1015a)
Jiu Jitsu (2.5 Hours)
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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)
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
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
*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