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Monday, June 30, 2025

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)

Saturday, June 28, 2025

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)

Friday, June 27, 2025

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)

Wednesday, June 25, 2025

Tuesday, June 24, 2025

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

Monday, June 23, 2025

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)

Saturday, June 21, 2025

21 June

Training Session AM (7a)


Back Squats; Triples
*Built to 285 for 3 Sets


+


Training Session AM (10a)


Jiu Jitsu (2 Hours)

Friday, June 20, 2025

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)

Wednesday, June 18, 2025

Tuesday, June 17, 2025

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

Monday, June 16, 2025

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)

Friday, June 13, 2025

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)

Wednesday, June 11, 2025

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)

Tuesday, June 10, 2025

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

Monday, June 9, 2025

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)


Saturday, June 7, 2025

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)

Friday, June 6, 2025

6 June

Training Session AM (530a)


A. Mobility/Prep

B. Crossover

Bodybuilding with Aggie

Bench

Cable Pulldowns

DB Incline

Strict Press

Tuesday, June 3, 2025

3 June

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

600 Tricep Pressdowns
300 Bicep Curls

Spread throughout the day

Monday, June 2, 2025

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)