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)