24 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Calf Work

CrossFit Class

17m Amrap:

Tweaked Hammy On SDLHP

+

100 Push-Ups For Time:
3:31

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

22 April

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

21 April

Training Session (130p)

A1. 14 Cal Standing Bike Erg
A2. 50 Yard Yoke Walk (360#)
A3. 6 Over The Yoke MB (150)
A4. 20/22/24/26 DB Incline Pistons
*2:42 - 3:06 Rounds
*Every 10m For 40m


B. Dips; 4x20

20 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

CrossFit Class

3m Clock Counting Down
400m Run
8 Back Squats
Rest 2m, x2
*225

+

Every 2m For 16m

Window 1: 450m Row

Window 2: Max Reps Push Press (135)
*Buy Back is 5 C2B Pullups

*110 Reps



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

18 April

Training Session AM (6a)

A1. Back Squats; 5 Reps

A2. Yoke Walk: 140#; 50 Yards

Rest 3m, x5 (225)

17 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

F. Hip Flexor Work

CrossFit Class

For Time:
21 Hang Power Cleans
21 Cal Bike
15 Hang Power Cleans
15 Cal Row
9 Hang Power Cleans
9 Cal Bike
*135/165/195

Rest 2m

21 Heavy American KBS
21 Cal Bike
15 KBS
15 Cal Row
9 KBS
9 Cal Bike

*9:57


Push/Pulls
3 Sets
Max Strict Pullups
Max BW Bench
6/12 - 7/12 - 8/12
*54 Reps



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

15 April

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

14 April

Training Session (130p)

A. Push- Pull Ladder
1 Pullup - 2 Push-ups (10 Seconds Rest)
2 Pullups - 4 Push-ups (20 Seconds Rest
*Continue until Failure
*Finished 15/30 (120 Pullups/240 Push-Ups)

B. Bench; 5x5
*195/215/235/245/245

C. Dips; 3x20
*Complete

13 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Hip Flexor Series

F. Calf Work

CrossFit Class

Every 5m For 15m

"Overflow"
18 Cal Bike
250m Row
Big Lap
5 Front Squats
5 Power Cleans
5 Jerks
*135/190/190

+

"Choose Wisely"

16m EMOM


Min 1: 14 Cal Row
Min 2: 14 Heavy Slamballs
Min 3: 15 Wallballs
Min 4: 1 PC + 1 SC + Max Cal Bike (185)
*64 Cals



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

11 April

Training Session AM (7a)

A. Zerchers; 5x5
*205


B. Team WOD

FOR TOTAL REPS AT EACH STATION

TEAMS OF 4
7M AMRAP:
5-10-15-20-25-30
SKI CALS
SYNCHRO HEAVY WALLBALLS (30/16) (2-WORKING)

REST 2M

7M AMRAP:
5-10-15-20-25-30
BIKE CALS
SYNCHRO HEAVY CARRIES (150/100/75)

REST 2M

7M AMRAP:
5-10-15-20-25-30
ROW CALS
SYNCHRO PUSH-UPS (2/1 WORKING M/F)

REST 3M

FOR TIME:

20-15-10 (LADIES CALS 15-12-9
SKI CALS
BIKE CALS
ROW CALS
SYNCHRO BURPEES TO TARGET (ALL)

*Ryan/DP/Amy (Winners Circle)

1. FOR THE FIRST 3 PIECES, WINNERS GET 0 SECOND PENALTY, 2ND PLACE GETS 5 SECOND PENALTY, 3RD PLACE GETS 10 SECOND PENALTY, ETC. 

BURPEES TO TARGET ARE 20-15-10 FOR BOTH M/W

10 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Calf Work

F. Hip Flexor Work

CrossFit Class

Every 3m For ?

2 Rounds
3 T2B
3 Heavy American Swings
15 Yard BH Lunge (30)
*Add 3/3 Every Round
*12+43 Reps

+

Pink Loop
100 Banded Pressdowns



Training Session (1015a)

Jiu Jitsu (2 Hours)

8 April

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

7 April

Training Session (115p)

A. DB Incline; 4x8
*70#

B. Death Ski (4m Test)
*1050m

C. 3 Rounds
10 Pressdowns
10 Cable Straight Arm Pressdowns
*Complete

D. Feet Elevated Ring Dips; 3x15
*Complete

E. Max Set of Push-Ups
*58

6 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Calf Exercises

F. Hip Flexor Exercises

CrossFit Class

Every 2m For 12m

Even: Max Cal Legs Only Bike + Heavy Russian Swings

Odd: Max Cal Row Damper 10 + S/A KB Thrusters

*105 Reps

+

For Time:
10-8-6-4-2
Front Squats

OTB Burpees
20-16-12-8-4

Power Cleans
10-8-6-4-2

*9:39

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

4 April

Training Session AM (7a)

Back Squats; 5x5
*205/235/235/235/235

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 April

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Hip Mobility

CrossFit Class

2m Amrap:
Row Cals
*Must have same number of push-ups

Rest 30s

2m Amrap:
T2B
*Must have same number of goblet squats (1.5)

Rest 30s

2m Strict Presss
*Must have same number of over the bar burpees

Rest 1m, x2

31/31 Cals
25/25 T2B
19/21 Press
*150 Total Reps


+


"Apocolypse"

50 Reps Bench @ 135
30 Reps Bench @ 165
15 Reps Bench @ 185
*Complete, u/b
*9:55
**Every break, big lap (300m run)

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

1 April

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

31 March

Training Session (130p)

A. Flat BB Bench - 50 Reps @ 95#

B. 10-1 U/B Bench
**After Every Round, Complete 2:1 Out Of The Saddle Bike Erg


C1. DB Incline Pistons
C2. Straight Arm Cable Pressdowns


D. DB Rows

30 March

Training Session (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every 4m For 16m

500m Row/30 Cal Bike/500m Row/30 Cal Bike
20 Pullups
Max Push-Ups In Remaining Window
*50/35/30/40
*155 Push-Ups

+

12m Amrap:
5 Hang Muscle Clean and Press (115)
10 Cal Bike/Row
*6+5

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

28 March

Training Session AM (7a)

A. Back Squats; 6x5
*215/215/215/235/235/235

B. Deads; 6x5
*185/185/215/215/215/215

Training Session AM (10a)

Jiu Jitsu (2 Hours)

27 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

CrossFit Class

"Slim"
14m Amrap:
9 Strict Press (75/45)
6 OTB Burpees
3 KB Clean and Jerks/Side (1.5/1)
5-10-15-20-25-30-35 Cal Bike/Ski/Row
*30+12 Reps

+

2 Sets
30 Plated Skulls
30 Floor Press
30 Synchro Push-Ups
*Rest 3m, B/W



Training Session AM (10a)

Jiu Jitsu (2 Hours)

25 March

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

24 March

Training Session (130p)

A. Push-Pulls

EMOM For 15m
Even: 10/6 Pullups

Odd: 20/15 Push-Ups

64 Pullups
140 Push-Ups

Rest 2m

You Go - I Go
4 Pullups (20 Total)
10 Push-ups (70 Total)

84 Pullups
210 Push-Ups

B. DB Incline; 3x10
*70#

C1. DB Incline Pistons; 26 Reps
Rest 10 Seconds
C2. Cable Straight Arm Pulldown; 12 Reps
Rest 3m, x3

23 March (SICK)

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

*Day 5 Of Being Sick. Almost back to normal. 

20 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

CrossFit Class

3m Amrap:
15 WB
10 T2B
5 Clean and Jerks (185/105)
Max Cal Bike W/Remaining Time
*27/29/35 (91 Cals)
Rest 3m, x3

+

3 Sets
10 Push-Ups
20 Plated Skulls
30 Plated Floor Press (55)
10 Rep Bench
Rest 3-4m, x3
*185/195/195

Training Session (1030a)


Jiu Jitsu (2 Hours)

18 March

Training Session (7a)

Legs In DR

17 March

Training Session (7a)

Chest In DR

16 March

Training Session (7a)

Back/Shoulders in DR

14 March

Training Session AM (7a)

Pullup Ladder

1,2,3,4,5,6,7,8,9,10,11,12,13,14,15,16,17
*153 Pullups (10 Seconds Rest For Each Rep)

13 March

Training Session AM (1020a)

Jiu Jitsu (2 Hours)

Training Session PM (4p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.3

12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (95)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (95)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (115)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (115)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (135)
12 Over The Bar Burpees
12 Cleans
12 Over The Bar Burpees
12 Thrusters (135)
*8 Over The Bar Burpees Into First Round of 135

11 March

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

10 March

Training Session (130p)

A1. Lying DB Tricep Extension; 12 Reps
*40/45/50

A2. Flat DB Bench; 6L - 6R - 6 Together
*70/90/90

B. DB Incline Pistons; 10 Slow - 20 Regular
*70x3

C1. Seated Reverse Grip Cable Rows; 13 
*Stack
C2. Dips; 12
Rest 3m, x2


D1. Bicep Holds
D2. Strict Pullups; 10
Rest 3m, x2

9 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every 2m For 16m

Window 1: 10 Zerchers

Window 2: 26 Cal Bike/Row
*Complete (175#)

+

16m EMOM
Min 1: 30 Yard PP Shuttle
Min 2: 12 Heavy Slamballs
Min 3: 15 T2B
Min 4: Max Seated Z-Press
*42/42/42/45 (171)


Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

7 March

Training Session AM (7a)

Box Squats; 4x4 @ 225

+

Team WOD

WITH A TEAM OF 4

EVERY MINUTE FOR 7 MINUTES
25/17 CAL BIKE

REST 3M

10:00 - 18:00
4 ROUNDS
12 SYNCHRO PUSH-UPS (2 WORKING)
18 SYNCHRO HEAVY AMERICAN SWINGS (2/1.5)(1.5/1)
24 T2B

19:00 - 34:00
AMRAP:

BIG LAP
20/14 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
350/300M ROW
5 SYNCHRO BURPEES

BIG LAP
40/30 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
500/400M ROW
5 SYNCHRO BURPEES

BIG LAP
60/45 CAL BIKE
5 SYNCHRO BURPEES

BIG LAP
750/600M ROW
5 SYNCHRO BURPEES
*60 Cals of Round 5

6 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.2 Prep

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Training Session PM (430p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

26.2

3 Rounds For Time:
80 Foot OHD DB Lunge
20 DB Snatches
20 Chin Over - 20 C2B - 20 BMU 
*10:57