31 December

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

30 December

Training Session (130p)

A1. Multi-Grip Bench; 5's
*205/205/205/205/205

A2. Seated Fat Bar Press; 15 Reps
*95/115/125/125/125

B. Incline DB Pistons; 44 Reps
*60/70/70

C1. Straight Bar Pressdowns; 12 Reps
C2. Dips; 12
C3. Back Extensions; 12
Rest 3m, x3

D. Sorenson Test
*1:35

29 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

For Time:
Partition Any Way Desired
50 Cal Row
50 Cal Bike
20 Front Squats (185)
20 DL (185)
*7:35


+


0:00 - 7:00
25 Cal Bike
10 Thrusters (115)
20 T2B
30 Squats
Max Over The Bar Burpees (Every 5 = 10 Push-ups)
*20 Burpees

7:00 - 9:00
Rest

9:00 - 16:00
30 Squats
20 T2B
10 Thrusters
25 Cal Row
Max Over The Bar Burpees (Every 5 = 10 Push-ups)
*25 Burpees




Training Session AM (1015a)


Jiu Jitsu (2.5 Hours)

27 December

Training Session AM (7a)

Team WOD Test

WITH A 32M CLOCK

1K/850M ROW + 40/30 CAL BIKE

100 SYNCHRO HEAVY RUSSIAN SWINGS

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 HANG MUSCLE CLEANS (95/65)

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 FRONT SQUATS (95/65)

25 T2B

1K/850M ROW + 40/30 CAL BIKE

100 SYNCHRO HEAVY RUSSIAN SWINGS

25 T2B

MAX CAL ROW W/TIME REMAINING

*5 T2B Short of Finishing

Training Session AM (10a)


Jiu Jitsu (2.5 Hours)

26 December

Training Session AM (730a)


Birthday Workout With Jess

2 Hours - Full Body Strength

22 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Every Minute For 12m
Min 1: 5 Front Squats + Max Cal Bike
Min 2: Rest
Min 3: Rest
Min 4: 5 Front Squats + Max Cal Row
Min 5: Rest
Min 6: Rest
Min 7: 5 Front Squats + Max Cal Bike
Min 8: Rest
Min 9: Rest
Min 10: 5 Front Squats + Max Cal Row
*185 + 68 Cals

+

For Time:
1k Row
21 Front Squats (135)
750m Row
15 Power Cleans (155)
500m Row
9 S2O (185
*12:48

Training Session (10a)

Jiu Jitsu (2 Hours)

20 December

Training Session (7a)


A. Zercher Squats; 5x5
*125/155/175/175/185

Training Session (1030a)

Jiu Jitsu (2 Hours)

19 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

A. For Time:
100 Seated Z-Press (45)
25 Burpees
75 American Swings (1.5)
25 Burpees
50 T2B
25 Cal Bike
*14:10

+

3 Sets
Max Reps Push-ups
Rest 10 Seconds
Max Reps Bench (135)
40-12 / 30 - 12 / 30 - 17

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

17 December

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

16 December

Training Session PM (130p)

A. Bench Triples; 1 Tempo + Pause, 1 Pause, 1 Regular
*165/175/185/195/205/215/225/225/235/235/240

B. Incline DB Bench; 3x12
*70

C. BB Seated Z-Press Burnout
*82 Reps

15 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Ext

CrossFit Class

Every Minute For 12m
Min 1: 1 PC - 1 SC - 1 S2O
Min 2: 2/2/2
Min 3: 3/3/3
Min 4 Rest
X3
*135 For All

+

5 Rounds For Time:
15 Cal Bike/Row
7 C2B Pullups
*5:20

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

10 December

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

9 December

Training Session (130p)

A. DB Incline; 40x60 Reps; 

B. DB Incline Pistons; 26 Reps
*70/70

C1. 12 Cal Bike Sprint
C2. 26 Pistons
Rest 4m, x3

D. PIG
60 Second Clock
12 Cal Bike Sprint + 4 Burpees + 10 Push-ups + 16 Pistons
Rest 4m, x4

E1. Cable Chest Rows; 12 Reps
E2. Dips; 12 Reps
Rest 3m, x3

8 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Pain Cave Workout

A. Deadlifts; 5x5
*205/235/235/265/265

B1. Strict Pullups; 5x10
B2. Banded KB Power Swings; 5x10

C. Reverse Hypers; 4x12

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

6 December

Training Session AM (7a)

A. Hang Muscle Clean + Strict Press; 5x6
*Built To 160#

Training Session AM (10a)

Jiu Jitsu (2 Hours)

5 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

20m EMOM
Min 1: 20 Yard SB Lunge

Min 2: 15 Heavy American KBS

Min 3: 18 Wallballs

Min 4: 5 DL (225) + Max Cal Bike

*17/20/21/23
*81 Cals

+

A1. 30 Second DBL KB OHD Hold (Reds)
A2. Max Reps Bench @ 155
*27 - 15 - 20
*62

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

3 December

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

2 December

Training Session (130p)

A. Flat BB Bench; 6x6 
*225 Tempo

B. Incline DB Bench; 4x10
*70/90/90/90

C1. Wide Pulldowns; 10 Reps
C2. Straight Arm Cable Pressdowns; 12 Reps
*Rest 3m, x4

D. 50-40-30-20-10
Synchro Push-ups
*Complete

1 December

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extension

CrossFit Class

15m EMOM
11 Cal Bike
+
3 TnG Power Cleans

11 Cal Row
+
3 Strict Press

Rest

*Complete (135)


+


14m Amrap Ladder
1 Power Clean
1 OTB Burpee
1 Strict Press
*135
*6 Rounds

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

29 November

Training Session AM (7a)

A. Squats; 5x5 (Light)
*Knee Issues

Training Session AM (10a)

Jiu Jitsu (2 Hours)

28 November

Training Session AM (1015a)


Jiu Jitsu (2.5 Hours)

26 November

Training Session (1015a)

Jiu Jitsu (2.5 Hours)

25 November

Training Session (130p)

A. Flat DB Bench; 5 Reg + 5 Single Arm(each)
*70x5

B. Push-up Triplet 
-20 Decline + 20 Reg + 12 Incline
Rest 4m, x2

C. Push-Up "PIG"
*100+ Reps

D. Incline DB Bench; 3x5
*70

24 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions Complex

CrossFit Class

2:30 Clock
300m Shuttle
+
12 Back Squats
*Rest 3m, x3
*145/175/175


3 Rounds For Time:

21 Pullups (12 C2B + 9 Chin Over)
15 Thrusters (95)
9 Over The Bar Burpees
*7:19

Training Session AM (1045a)


Jiu Jitsu (2.5 Hours)

21 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

+ 

CrossFit Class

With A Partner: 
20m Amrap:
Max Cal Bike
+
1 Round
10 Seated P2O (45)
20 Yard Plate Drag Shuttle (45)
10 Wallballs
10 KB SDLHP (1.5)
*371 With Aggie


Training Session AM (1030a)

Jiu Jitsu (2 Hours)

18 November

Training Session (120p)

A. Bench; 200 Reps @ 215 (Aggie/DP/CP)
*80 Total Reps

B. Prone Rows; 4x12

C1. 8 Pulls On Rower >3000
Into
C2. DB Incline; 5 Regular + 20 Pistons
Rest 2m, x3

D. Push Pulls; 15/40 - 12/30 - 9/20
*Complete

17 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Every 2m For 16m

18/14 Bike or Row
+
Complex
1 PC - 1 SC - 1 HPC - 1HSC
*155

Then

2m Clock
10 PC + 10 SC
Max OTB Burpees
*3

Rest 2m

2m Clock
10 PC + 8 SC
Max Pullups
*10

2m Clock
10 PC + 6 SC
Max T2B
*10

2m Clock
10 PC + 4 SC
Max Cal Bike
*17

*155



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

14 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

 C. DB Triplet

D. Copenhagen's

E. Back Ext

CrossFit Class

With A Partner:

4 Rounds For Time
400m Run
10 FS (155)
30/20 Cal Bike
*13:12 (Aggie)

+

Bench; 4x10 With 3 Second Descent
*205/225/225/225

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

12 November

Training Session (1045a)

Jiu Jitsu (2 Hours)

11 November

Training Session (130p)

A. DB Flat Bench; 8/8/8 - 7/7/7 - 6/6/6
*70/90/90
+
Max Reps @ 90#
*21

Incline DB Bench; 30 Pistons
*70/70


Shoulder Finisher
*12 Arnold Press + 12 DB Upright Rows + Burnout (20) + 12 BB Upright Row + BB SP Burnout (15)
*1 Set


DB 1-Arm Rows; 7-6-5-4-3
*90


Push-ups; 1 Max Set

Bike Sprint 1x20cals

10 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Ext + Rotations

CrossFit Class

A. Deadlifts; 4x5
*285

+

EMOM Until Failure
1 DL (275)
5 Heavy American Swings
1 Over The Bar Burpee
*Add 1 Burpee Every Minute
*Round of 10 Burpees Complete

Training Session AM (1040a)

Jiu Jitsu (2 Hours)

8 November

Training Session AM (7a)

Back Squats; 5x4
*235

+

Training Session (1020a)

Jiu Jitsu (2 Hours)

7 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's + Back Ext

CrossFit Class

Front Squats; 12-8-6
*145/175/205

+

Ironman 2.0
12 Cal Bike
1st Curb Run
12 Cal Row
2 C&J (205)
30 Du's
Rest 3m, x3
*2:23/2:26/2:26




Training Session AM (1030a)

Jiu Jitsu (2 Hours)

5 November

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

4 November

Training Session (130p)

A. Incline Multi-Grip Bar
*20@115
*20@135
*15@155
*15@165
*10@185
*10@205
*5@215

B. For Time:
21-18-15-12-9-6-3
Bench (185)
Echo Bike Cals
*13:50


C. GHD Piston Rows; 20 Reps (30#)
+
8 Back Ext + Side to Side
*Rest 3m, x3

3 November

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

10m To Find Heavy Load

2 Hang Power Shrugs + 1 HSC
*195

+

6m EMOM
1 Hang Squat Clean OTM 
*195


12m Amrap:
3 Power Cleans (185)
5 Yard HS Walk
45 DU's
5 Yard HS Walk
*4 Rounds



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

1 November

Training Session AM (7a)

Back Squats; 5x5
*225




Training Session AM (1015a)

Jiu Jitsu (2 Hours)

31 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

16m EMOM

Min 1: 12 Yard Burpee Broad Jump + 12 Yard Rev Bear Crawl

Min 2: 15 Heavy American KBS 

Min 3: 10 C2B Pullups

Min 4: Max Cal Row (Damper 10)
*24/24/24/31
*103 Cals

+

Bench; 4x5
*195/225/245/245



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

29 October

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

28 October

Training Session (120p)

A. Incline DB Bench; 8 SA Left - 8 SA Right - 4 Regular - 24 Pistons
*50/70/70/70


B1. Strict Pullups; 12 Reps
B2. Prone Rows; 12 Reps
Rest 3m, x4


C. BB Bench; Tempo (3 Down - 2 Chest)
*145/175/195/235/235


D1. Seated CG Lat Pulls; 15 Reps
D2. Straight Arm Pulldowns; 12 Reps
*Rest 3m, x3

27 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

17m Clock
0:00 - 6:00
Build To Moderate Squat Clean
*195

6:00 - 10:00
EMOM Complete 1 SC + 1 FS

10:00 - 11:00
Rest

11:00 - 17:00
EMOM Complete 1 SC  + 1 HSC
*195

+

12m AMRAP
3-6-9-12-15-18-21-24....
Wallballs
Burpees
L-Sit
*21




Training Session (1050a)

Jiu Jitsu (2.5 Hours)

25 October

Training Session AM (7a)

Back Squat; Triples
*235/235/235/235

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

24 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

15m Amrap:
You Go - I Go

250m Row
12 SDLHP (95/65)
12 Over The Bar Burpees
12 Front Rack Reverse Lunges In Place
*3+3 (Aggie)

+

Plated Skulls - Floor Press - Pushups
*2 Sets

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

22 October

Training Session (1040a)

Jiu Jitsu (2.5 Hours)

21 October

Training Session (120p)

A. Bench; Speed Triples
*Stayed Light, Chest was tight from Monday; 8x3 @ 195#

B1. Lat Pulldowns; 10 Reps
B2. Straight bar pulldowns; 12 Reps
*Rest 3m, x4

C. Shoulder Finisher
*30#

20 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

15m EMOM

Min 1: 12 Cal Bike + 5 TnG Power Cleans
Min 2: 5 S2O
Min 3: Rest
*135 (Shoulder doesn't feel great going overhead)

+

For Time:
21-18-15-12-9
T2B
*3 Clean and Jerks After Each Round (185/125)
*6:27

Training Session (1045a)

Jiu Jitsu (2 Hours)

18 October

Training Session AM (7a)

A. BB Reverse Lunges; 5x8
*Built To 145

Team WOD

WITH A TEAM OF 4 PEOPLE

PASS/FAIL

WITH A 4M TIMER:

115/78 CAL ROW

REST 2M

WITH A 5:15M TIMER:

800M SB RUN (30/20)

+

30 BURPEES (ALL CAN WORK)

REST 2M

WITH A 6M TIMER:

18-15-12-9-6(15-12-9-6-3)

CAL ROW

SYNCHRO AMERICAN SWINGS (2/1.5) (1.5/1)

BURPEE BROAD JUMP (YARDS)

*LADIES USE 15-12-9-6-3 FOR ENTIRE WORKOUT

REST 2M

FOR TIME:

400M RUN (ALL)

250M/200M ROW EACH (1 AT A TIME/RELAY STYLE)

BIG LAP (2 AT A TIME/RELAY STYLE)

50 T2B (1 WORKING)

50 BURPEE TO HI TGT

1. IF YOU MISS ANY OF THE FIRST 3 WORKOUTS, IT'S A 10 SECOND PENALTY FOR FINAL PIECE. 

17 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Buy-In
2k Row
Then AMRAP
"DT"
+
10 Pullups
20 Push-ups
30 Squats
*10+2 (Aggie)



Training Session AM (1020a)

Jiu Jitsu (2 Hours)

15 October

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

14 October

Training Session (120p)

A. Incline Neutral Grip Barbell:
-95x30
-115x25
-135x20
-155x15
-175x10
*If you fail on last set of 10, immediately strip outside plates and start back at 0. If fail again, strip outside. Continue stripping plates until 10 reps is completed. 

B1. 12 Strict Wide Pullups
B2. Standing Low Rows; Stack x10 + 1 second pause on chest
Rest 2m, x4

C1. Arnold Press On Incline Bench (1 from vertical bench); 15 Reps
C2. 15 Barn Doors
C3. Max Neutral Grip Presses (40 Reps)
C4. 15 Wide Grip BB Upright Rows (65)
C5. 15 Narrow Grip BB Upright Rows (65)
*30# DB - 1 Set Only


D1. 1/2 Speed Dips; 10 Reps
D2. 25 Push-ups As Team (Every Break = -3)
Rest 2m, x4

13 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copehagen's

+

CrossFit Class

Every 3m For 12m

Burpees + 500m Row/400m Run
*15/15/15/16
*4+61

+

20m Amrap:
20 Cal Row
1 Lap Heavy BH Carry or F/W
*7+6 Cals

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

11 October

Training Session AM (7a)

A. Squats; 5x5
*235

+

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

10 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

"Acid Bath With A Twist"

With A Partner:
50 Cal Bike
50 Cal Ski
50 Cal Row
25 Heavy Slamballs
*Rest exactly 6m, x2

5:16 / 5:14 (16:30)

+

Core



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

8 October

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

7 October

Training Session AM (120p)

A1. Bench; 10 Reps @ 185#
A2. Bench; 10 Reps @ 135#
A3. Max Reps Strict Press @ 95#
*25/21/20/20
**Reversed the order for rounds 3/4. 135/185 then Strict Press

18 C2 Sprints x2

B. Prone BB Rows; 12 Reps
*95/115/115/115

C. Incline DB Bench; 10 Reps (2 second pause on chest)
*70x4 Sets

6 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens'

CrossFit Class

Every 3m For 15m

0:00 - 3:00
21 DL (155)
40 Push-ups

3:00 - 6:00
15 Over The Bar Burpees
20 Strict Pullups

6:00 - 9:00
9 Squat Cleans
16 Cal Bike

9:00 - 12:00
9 Clean and Jerks
9 Burpees To High Target

12:00 - 15:00
1 Round "DT"
Max Cal Bike
*39 Cals

+

"Tug"
For Time:
500m Row
15 Push Press (135)
15 Burpee Pullups
15 Push Press
500m Row
*6:07

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

4 October

Training Session AM (7a)

Box Squats (Light); 5x5
*195/245/245/245/245

+

Team WOD

IN TEAMS  OF 4:

FOR TOTAL TIME:

400M RUN

30-25-20-15 (21-15-9-9)

BIKE CALS

OTL WALLBALLS (MEN ON WALL - LADIES 10 FOOT TARGET)

400M RUN (ALL)

25-20-10 (20-15-10)

ROW CALS

SYNCHRO AMERICAN KBS (2/1.5) (1.5/1)

400M RUN (ALL)

15-12-9-6

BIKE CALS (LEGS ONLY)

HEAVY CARRY TRIPS (150/100/70)

*20 YARD TRIPS

400M RUN (ALL)
*Complete (Kevin/Ryan/DP)

3 October

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

For Time:

10 Trips Plate Push (5 Yard Trips)

20 S/A KB Front Rack Lunges In Place

30 Plated G2O (45)

40 KB High Pulls (1.5)

30 Plated G2O

20 S/A KB Front Rack Lunges In Place

10 Trips Plate Push (5 Yard Trips)

*13:40

+

"Bring Sally Up" Bench Version

*150#

Training Session (1030a)

Jiu Jitsu (2 Hours)

1 October

Training Session (1040a)

Jiu Jitsu (2.5 Hours)

30 September

Training Session (120p)

Giant Set

A1. 6 Flat DB Bench
*35/55/70/90

A2. 6 CGBP + 1 Second Pause On Chest

A3. 6 Incline DB Bench

A4. 6 Curl To Press
*95

A5. 6 Cable Fly's
*50

A6. 6 Dips

Rest 3m, x4 Sets

B. Banded KB In/Outs; 2 Sets of In/Out 

C. BB Shrugs; 85/135/185/245
*20/20/16/15/10

D. 200 Push-Ups
Every 50 = 1 Standing Bike Sprint; 16 Cals

29 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

3k Row For Time:
Starts With 5 Burpees To High Target
At 2:00 Mark
25 Push-ups
At 4:00
5 Burpees To High Target
At 6:00 
25 Pullups
At 8:00
5 Burpees To High Target
At 10:00
25 Air Squats
At 12:00
5 Burpees To High Target
*14:13


+

14m Amrap:
3 Squat Jumps To High Target
3 American Swings (1.5)
3 Push-Ups
3 Cal Row
3-6-9-12-15-18-21....
*21+3 Jump Squats

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

27 September

Training Session (7a)

A. Back Squats; 5x5
*Stayed Light

Training Session (1015a)

Jiu Jitsu (2 Hours)

26 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Hyrox Taste

300m Row
10 Burpee American Swings
300m Row
10 Clean and Jerks (155)
300m Row
40m Plate Push
300m Row
40 Wallballs
400m Run
*10:42


+

Turkish Get-ups


Training Session AM (1020a)

Jiu Jitsu (2 Hours)

25 September

Training Session (1030a)

Team. Workout With Trackhouse

Saturday Team WOD 

400m Run Each + Bike Clas
30 Cal Bike Each + Rounds
Etc

(Mike/Ken/Duski)

24 September

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

23 September

Training Session (120p)

A. Flat BB Bench; 5x5
*235/245/255/255/255

B. DB Incline Bench; 4x10
Rest 3m, x4

C1. Lat Pulls; 4x12
No Rest
C2. Straight Arm Rope Pulldowns; 4x12
Rest 3m, x4


D. Dips; 20-18-16-14-12-10-8-6-4-2
*Complete

22 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Row Repeats

500m Row, Rest 3m, x4

*1:40.7 - 1:40.6 - 1:40.7 - 1:40.7

+

12m AMRAP

10 Cal Row

3 Bar Muscle-Ups

10 Heavy Wallballs (30)

3 Burpee Box Jumps (30)

*6+5 Cals +10 Bonus Reps For Row

*171 Reps

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

20 September

Training Session AM (7a)

Back Squats; 5 Reps
*95/125/155/185/215/215/215

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

19 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

"Danial"

50 Pullups
400m Run
21 Thrusters (95)
400m Run
21 Thrusters
400m Run
50 Pullups
*10:37

Training Session AM (1030a)

Jiu Jitsu (2 Hours) 

17 September

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

16 September

Training Session (120p)

A. Push-Pulls
Every 3m For 12m
-15 Strict Pullups
-25 U/B Push-ups
*Complete

B. Incline DB Bench;
10 Regular + 50 Pistons (40)
10 Regular + 40 Pistons (50)
10 Regular + 30 Pistons (60)
10 Regular + 20 Pistons (70)
30 Pistons + 10 Regular (70)


C. Reverse Grip Pulldowns; 15 Reps
Rest 2m, x5

15 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

"Marathon"

40m AMRAP
800m Run
40 WB
40 Cal Bike
20 Burpees To High Target
1600m Row
15 Power Cleans (185)
*2+1 (100m Run)

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

13 September

Training Session (7a)

A. Back Squats; Light

+

Team WOD



7M AMRAPS

WITH A TEAM OF 4

STATION 1:

LADDER

1 TRIP PLATE PUSH (15 YARDS)

1 BURPEE EACH PERSON (4)

2-2/3-3/4-4/5-5/6-6/7-7......

*1 PERSON DOING BURPEES AT A TIME

1. SCORED AS ROUNDS AND REPS. LAST ROUND FINISHED + PARTIAL REPS.


STATION 2:

2 ROUNDS:

600M/500M ROW

50 DBL KB PISTON PRESSES (BLUE/YELLOW)

*WITH WHATEVER TIME IS LEFT, MAX CALS

1. SCORE IS TOTAL CALS ROW'D

2. 1 PERSON WORKS - REST MUST BE HANGING FROM PULLUP BAR FOR EVERYTHING BUT MAX CALS AT END.


STATION 3:

7M AMRAP LADDER:

2-4-6-8-10-12-14-16-18

WB'S (20/14)

SYNCHRO PIUSH-UPS (2 WORKING (MEN)/1 WORKING (FEMALE)

1. SCORE IS ROUNDS AND REPS COMPLETED.


STATION 4:

7M AMRAP:

25/15 CAL BIKE

BIG LAP RUN

*LAST PERSON OFF BIKE MUST BE 1ST PERSON ON BIKE

MINIMUM OF 5/3 CALS
(Andy/DP/Amy)



1. SCORE IS ROUNDS + REPS.
2. SCORED AS 4 INDIVIDUAL EVENTS. LOWEST OVERALL POINT TOTAL WINS.
3. 3M TRANSITION B/W STATIONS.

12 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

100 Heavy American KBS (2)
*Every Break Complete:
250m Row
1 Lap Beat Hug (50)
15 Push-Ups

*3:18 (Unbroken Swings)


+

2 Sets
Bench: 
95x10
Into
115 x8
Into
135x6
Into
Max Reps @ 165
Rest 6m B/W
*16/30 (46 Reps)



Training Session (1030a)

Jiu Jitsu (2 Hours)

10 September

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

9 September

Training Session (120p)

Bench; "Bring Sally Up" Bench Press Version
*Complete @ 145#

Pullups; 50 Reps

Incline DB Bench; 4x12

Cable Pulldowns; 4x14

8 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every 4m For 16m

400m Run + 500m Row / 18 Cal 
*4+31 Cals (49c Final Bike)

+

For Time:
60 Du's
45 Push-ups
60 Du's
30 T2B
60 Du's
15 Cal Bike
60 Du's
*5:29

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

6 September

Training Session AM (7a)

A. Belt Squats; 4x6

+

Team WOD Test

400M RUN (EACH)

14/8 CAL BIKE

+

1M REST

+

600M/525M ROW EACH

24 YARD PLATE PUSH SHUTTLE (PUSH-DRAG)

10 WALLBALLS

+

1M REST

+

36/24 CAL BIKE (EACH)

4 BURPEE TO HIGH TARGET

7 HEAVY SLAMBALLS

10 HEAVY AMERICAN SWINGS

+

1M REST

+

BIG LAP (EACH)

*Andy/Milton/Nate (Tough) 

5 September

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. CrossFit Class

"O-Zone"
0:00 - 10:00
1-10
Pullups
Front Squats (95)
*4:25

10:00 - 20:00
21-15-9
T2B
Hang Power Cleans (95)
*2:47

20:00 - 30:00
3 Rounds
10 Over the bar Burpees
10 Thrusters (95)
*3:38



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

3 September

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

2 September

Training Session (130p)

A. Push - Pulls
10-1 Pullups
20-2 Push-ups
Then: 
1 Max Set of Pullups + 1 Max Set of Push-ups
*25+50


B. Flat Bench + Chains and Banded KB's
*75/125/145/165; 6 Reps Each


C1. Prone KB Pistons; 30 Reps
C2. Hang Muscle Cleans + Strict Press; 8 Reps
*75/95/95


D1. Dips; 15/15
D2. Straight Bar Pressdowns; 12/12
D3. Pressdowns; 12/12

1 September

Training Session AM (930a)

Labor Day V.3

"LABOR DAY V3"

WITH A PARTNER OR TEAM OF 3: 

800M RUN

100 DU'S

70/40 CAL BIKE OR ROW

30 BURPEE PULL-UPS OR BURPEE T2B

400M RUN

100 DU'S

70/40 BIKE OR ROW

30 BURPEE PULLUPS OR BURPEE T2B

800M RUN

1. P1 CAN BEGIN ON DU'S AS SOON AS FIRST PERSON IS BACK FROM THE RUN. 

2. BREAK UP BIKE/DU'S AND BURPEE PULL-UPS/T2B AS DESIRED. 

3. IF YOU ROW FIRST, BIKE SECOND AND VICE VERSA

4. 40M CAP.

+

Belt Squats; 5x6

August 30

Training Session AM (7a)

IN TEAMS OF 3 OR 4

EVERY 6M FOR 30M

400M RUN (2 RUN)

*1 OR 2 HANG FROM BAR/DBL KB OHD HOLD (1.5/1)(1/.75)

SYNCHRO BFB (2 WORK)

*0 DROPS  = 8 BFB

*1 DROP  = 12 BFB

*2+ DROPS  = 14 BFB

+

20 SYNCHRO PLATE TO OHD (55/35) (-1 WORKING)

OR

20 SYNCHRO PUSH-UPS (3/2 WORKING)

+

6 BURPEE BOX JUMPS (24/20)

+

BIKE CALS

10/6 - ROUND 1

20/12 - ROUND 2

30/18 - ROUND 3

40/24 - ROUND 4

50/28 - ROUND 5

1. DROPS FROM BAR CAN ONLY BE 10 SECOND REST AND THEN MUST JUMP BACK UP

2. SCORE IS ROUND 5 TIME. FOR ANY MISSED ROUNDS 1-4, ADD 1M FOR EACH ROUND MISSED.

3. ALTERNATE B/W HANG AND OHD HOLDS. 

4. ALTERNATE B/W PLATE TO OHD AND PUSH-UPS. PUSH-UPS ARE 3 WORKING FOR GUYS, 2 WORKING FOR LADIES. 3 WORK FOR PLATE TO OHD.  

29 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

(3) - 4m Intervals
21/16 Cal Row
5 C&J (135)
10 T2B or Pullups
Rest 3m, x3
*53/50/48
*151 Reps

+

5 Rep Pause Bench (2 Seconds On Chest)
*245

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

27 August

Training Session (1040a)

Jiu Jitsu (2.5 Hours)

26 August

Training Session (130p)

A. DB Incline
*45x25, 60x15
*Drop Sets; 70x8 - 60x10 - 50x12
*Drop Sets; 90x6, 70x8, 60x10
*Beginning With and Every 15 Seconds For As Long As Possible; 1 Rep @ 90#
-Complete 1 Rep, clock starts, hold ohd during break, every 15s, complete another rep. 
*7 Reps was best

B. Prone DB Row; 3x12
*50/70/70
+
Foam Roller Pin Hold For Time: 1:07
*Pin foam roller against the bottom of pad and hold for as long as possible

C1. Max Strict Pullups
+
C2. Max Strict Dips
No Rest B/W
*22/29 - 22/22


*For the every 15s on DB Incline, The Foam Roller Pin, and The Strict Pulls/Dips, bottom 2 had the 15 cal standing bike erg sprint off. Loser completed another 8 cals immediately. 

**We did teams of two for the push/pull. 1 partner would do both the pullups and the dips and then other team would have 1 partner do both. add total for team of 2 and lowest 2 totals did sprints. 

25 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every Minute For 12m
- 8 Cal Bike
- 8 Burpees To High Target
- 8 Cal Row
*Increase 2 Cals/Reps Every Round
*Max Cals Last Minute Of Row
*12+11


+


14m Amrap:
24 Cal Bike = Buy Workout A
1 Lap Plate Push Shuttle (10 Yards Out and Back)
20 S2O (115)
10 OTB Burpees
10 Cal Row/Bike (Alternate)
*4+9 Reps

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

23 August

Training Session AM (7a)

WITH A TEAM OF 3

12M EMOM

18/13 CAL BIKE

10M EMOM

18/13 CAL ROW

EVERY 2M FOR 8M

SYNCHRO BIG LAP (2)

+

15 SYNCHRO PUSH-UPS (2/1)

+

10 SYNCHRO SQUATS

EMOM FOR 6M

50 YARD PLATE PUSH (45)

*Complete (DP/NATE/JC)

22 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

20m Amrap:
3 Bar Muscle-Ups
8 Thrusters (115)
17/13 Cal Row
*9+3

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours) 

20 August

Training Session (1040a)

Jiu Jitsu (2.5 Hours)

 

19 August

Training Session (130p)

A. 100 Synchro Push-Ups As Team (-4 Every Break)
*Complete (5 Sets)

B. Strict Pullups; 30/Pair
Rest 2m, x4 Sets
*2 Partners each get 1 max set to total 30 pullups. Put stronger with weaker so it balances out. 
**Any Missed sets of 30 = 12 Cal Bike Sprints

C. Flat DB Bench; 5 S/A Each + 5 DBL + 24/24/30 Pistons
*55/70/70

D. Lat Pulldown Triplet; 8/8/8
*8 Reps Wide Grip + 4 Sec Negative/ 8 Reps Narrow Grip + 4 Sec Negative/ 8 Reps Reverse Narrow + 4 Second Negative

E1. 30 Reps Rope Pushdowns
Immediately Into Max Dips
*23 Reps
30 Reps Rope Pushdowns (-4 Every Break)

18 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Summer Tri 2.0

800m Run
+
10 Burpees To High Target

2m Rest

500m Row
+
25 Push-Ups

2m Rest

32 Cal Bike
+
10 Heavy Slamballs

*11:11



14m Amrap:
10/7 Cal Row Or Bike
10 Box Jumps Or 10 Goblet Squats
15 Pullups Or T2B
20 Push-Ups or American Swings (1.5/1)
*5+10 Cals



Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

16 August

Training Session AM (7a)

A1. Belt Squats; 5 Reps

A2. RFE Split Squats; 5/Side

A3. Strict Pullups; 10-12-14-16

Training Session AM (10a)

Jiu Jitsu (2 Hours)

15 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

20m Amrap:

You Go - I Go 

12 Cal Bike
10 S2O (135)
10 Heavy Wallballs
20-40-60-80-100 Du's
*9+52 Reps (Aggie)

+

Bench
30 Second Hold At Top Of 1st Rep
+
10 Reps + 1 Second On Chest
*185/205/205

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

13 August

Training Session (1030a)

Jiu Jitsu (2 Hours)

12 August

Training Session (120p)

A. DB Incline; S/A Half Speed For 6/Side Into 16 Half Speed Pistons
*60/70/70/70

B1. Prone EZ Bar Pulls; 10 Reps
Into
B2. Seated Cable Low Row; 12 Reps
Rest 3m, x3


C. Dips; 3 Max Sets
*29/25/27
*Bottom 2 Each Round = 12 Cal Standing Damper 10 Erg Race
**Loser of Erg Race = 6 Cal Standing Damper 10 Sprint

D. Strict Pullups; 3 Max Sets
*20/20/20
*Bottom 2 Each Round = 25 Push-up Race
*Loser of Race = 10 Push-ups

11 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. CrossFit Class

Every 2m For 16m
Window 1: 400m Run

Window 2: 12 - 18 - 24 - 30 Cal Bike
*Complete (8 rounds)

Every Minute For 15m

Min 1: Max Burpees To High Target
Min 2: 25 - Burpees = T2B
Min 3: 25 - Burpees = Bike Cals
*14/14/14/14/15+15

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

9 August

Training Session AM (7a)

Belt Squats; 5x10

+

Jiu Jitsu (2 Hours)

8 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. CrossFit Class

You Go - I Go
10 Rounds
15 Wallballs
10 DL (185)
200m Run
*Complete (Cliff)

+

F/W Max Distance (2 Pood)
*300 Meters

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

6 August

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

5 August

Training Session (130p)

A. DB Incline; 6 Reps
*Half Speed Descent + 3 Seconds On Shoulders
*70/90/90/90

B. Incline Supported DB Rows; 8/8/8/8
60s

C. S/A DB Rows; 8/8
*90/90

D. CGBP + Skullcrusher; 2 CG + 1 Skull + Behind The Head = 1 Rep; 6's
*65/85/85

E. CGBP + Skullcrusher Dropset; 30/10 - 30/10
*30 CGBP + 10 Skulls (85) - Drop to 65 (30 CGBP + 10 Skulls)

F. Strict Pullups; As a group of 5, must get >75 Reps
*If missed, 75 Cal Standing Out of The Saddle Erg As Team
*3 Sets

G. 1 Max Set of Strict Pullups
*21 

4 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every 4m For 12m
Window 1:
400m Run + 1 Lap Heavy Carry + 1 Lap F/W (2)
Max Burpees To High Target

Window 2: 
2 Rounds
20 Squats
17 Cal Bike
Max Burpee Pullups

Window 3: 
2 Rounds
250m Row
20 Push-Ups
Max Burpee T2B

*16 Total

+

Every 5m For 20m
8 Strict Pullups
12 Front Squats (115)
16 T2B
20 Heavy American Swings
*Score is final round time (1:49)

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

2 August

Training Session AM (7a)

Back Squats + RFE Split Squats

+

Team WOD

WITH A TEAM OF 4

100/70 CAL ROW

50 SYNCHRO PUSH-UPS 

100/70 CAL BIKE

50 SYNCHRO S/A KB PUSH PRESS 

100 YARD SYNCHRO WALKING LUNGES 

50 SYNCHRO AMERICAN KBS (1.5/1)

*2 WORKING ON EVERYTHING EXCEPT LADIES HAVE 1 FOR PUSH-UPS. 

REST 2M

100/70 CAL ARMS ONLY ROW

50 SYNCHRO PUSH-UPS (WOMEN 1)

100/70 CAL LEGS ONLY BIKE

50 SYNCHRO S/A KB PUSH PRESS

100 YARD SYNCHRO WALKING LUNGE

50 SYNCHRO AMERICAN KBS

CASH-OUT

400M RUN (ALL)
*31:41 (Andy/Amy/Milton)

CO-ED TEAMS (85 CALS)

LADIES TEAMS (70 CALS)

1 August

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

12m Amrap:
10 Cal Bike/Row
5 Strict Pullups
5 Strict Press (95)

10/10/10
10/15/15
10/20/20
*4+10 Cals

+

100 Bench @ 45#
*1:15

Rest 5m

50 Bench @ 135#
*1:40

Rest 5m 

25 Bench @ 185#
*:42



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

30 July

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

29 July

Training Session (130p)

A. DB Incline Bench:
-50# x 30 Reps
-70# x 20 Reps
-45# x 40 Reps
-70# x 12 Reps (3 Sec down - 3 Sec up)
-35# x 76 Reps


B. Lat Pulldown Triple Grip
*Max Reps Wide Grip (pull down - 3 sec return)
*Max Reps Narrow Grip (same tempo)
*Max Reps Narrow Reverse Grip (same tempo)
*Rest 3m, x2
*No rest b/w grip changes

C. Cable Chest Fly's; 12 Reps + 15 Second Squeeze Last Rep 
Rest 3m, x2

D. Straight Bar Cable Pressdown; 20 Reps x2
*Rest 3m, B/W Sets

28 July

 Training Session AM (530a) (Back)

A. Mobility/Prep

B. Crossover

C. Copenhagen's

D. Bodybuilding Day

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

26 July

Training Session AM (7a)

Squats; 6x4
*Built To 275 (Back)

Training Session (10a)

Jiu Jitsu (2 Hours)

25 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

16m Amrap (Scaled) (Hammy)

+

Bench Tempo (3x5)

*205/235/235

Training Session AM (1020a)

Jiu Jitsu (2.5 Hours)

23 July

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

22 July

Training Session (130p)

A1. Low Incline Neutral Bar Press; 8 Reps
*100/120/130/140 (1/2 Speed Down + 3 Second Pause On Chest)

20 Second Rest

A2. DBL KB Rows; 8 Reps Both Arms + 16 Reps Pistons (Red KB's)
Rest 3m, x4 Sets


B. Flat DB Bench; 8 Reps
*70 (8 Reps + 2 Reps Tempo (8 Seconds Down - 8 Seconds on Chest + 8 Seconds Up)
*Rest 3m,x3

C. Close Grip Cable Pulldowns; Stack x10 + 10 Second Hold On Chest Last Rep
Rest 2m, x4


D. Dips; 12 Reps
Rest 90s, x4

21 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

14m EMOM

Even: Max Cal Row
Odd: Max Push-Ups
*19/23 = 42 Reps


+


14m Amrap:
400m Row Or 25 Cal Bike
21 Pullups
15 S2O (135)
9 Over The Bar Burpees
*3+5 (25 Cals)



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

12 July

Training Session AM (7a)

A1. Tempo Back Squats + RFE Split Squats
*3 Working Sets

+

Team Workout

Every 3m For 36m

1. 600m Row + Max Synch WB (2/4)

2. 400m Run + Max Synch Push-Ups (All)

3. 50 Cal Bike + Max Russian KBS (2/1.5)(2/4)

*Ryan/Jeff/Amy

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

11 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

2m Work/1m Rest
2m Work/1m Rest

Rounds 1/2
15 T2B
12 Front Squats (115)
Max Cal Bike
*50 Cals

Rounds 3/4
15 HPC (115)
12 Over The Bar Burpees
Max Cal Row
*68 Cals

*108 Cals (24m Workout)

Push-Pulls
Max Strict Pullups
Into
Max Reps Bench (165)
Rest as needed, x3 Sets
*15/20 - 15/16 - 15/15
*96 Reps

Training Session AM (1020a)

Jiu Jitsu (2 Hours)

10 July

Training Session (12p)

"WITH A RUNNING CLOCK:

WITH A PARTNER:

0:00-10:00

YOU GO - I GO

6 ROUNDS:

40 YARD REVERSE BEAR CRAWL

10 PLYO LUNGES TO TARGET

10:00 - 20:00

YOU GO - I GO

6 ROUNDS OF:

15 AMERICAN SWINGS (2/1.5)

15 PULLUPS

20:00 - 30:00

YOU GO - I GO

6 ROUNDS OF: 

15/10 CAL SKI

50 DU'S

*4:51/4:57/6:18 (Jonathan)

1. 1 PARTNER MUST FINISH FULL ROUND OF REV BC AND PLYO LUNGES TO TARGET, THEN NEXT PARTNER GOES. CONTINUE UNTIL EACH DO 3 ROUNDS. SAME FOR ALL 3 PIECES. 

2. TIME IS ENTERED INTO WODIFY AS 3 SEPARATE SCORES, TOTALING THE WORKING TIME FOR ALL 3 EVENTS. 

3. ADD 1 SECOND FOR EVERY YARD BC OR REP OF PLYO LUNGES NOT COMPLETED. 1 SECOND FOR EVERY KBS OR PU NOT COMPLETED. 1 SECOND FOR EVERY 10 DU'S SHORT AND CAL SKI SHORT. 

4. STAGGER GROUPS TO START AT DIFFERENT STATIONS. COACHES CAN HAVE PAIRS PICK NUMBERS TO DECIDE OR ANY CREATIVE WAY THEY WOULD LIKE. WHEN PUTTING SCORES IN WODIFY, SCORE 1 IS THE BC, 2 IS THE KB, AND 3 IS THE SKI. "

8 July

Training Session (120p)

A. Push-Pulls
Every 3m For 15m 
12 Strict Pullups + 25 Synchro Push-Ups (-3)
*Complete

For Every Break In Push-Ups = 12 Cal Bike Sprint. Waterfall Order. Slowest To Fastest. Must Get Faster Every Sprint. 


B. Incline DB + Pistons; 8/21 Reps
*70/70/70

C. Seated Cable Row; 12 Reps; 3 Second Return
*Complete

D. Seated DB Cleans; 12 Reps
Rest 2m, x3
*Complete

7 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

CrossFit Class

Every 3m For 12m
2m Work - 1m Rest
400m Run
1 Squat Clean

400m Run 
2 Squat Cleans

400m Run
2 Squat Cleans

400m Run 
1 Squat Clean

*Had to Power Clean instead of SC because of wrist
*205


+

"The Plan"
2m Work - 2m Rest
25 Front Squats / 20 S2O / 15 Thrusters / 10 Hang Squat Clean Thrusters
Max Cal Bike With Remaining Time
*108 Cals

Training Session AM (1040a)

Jiu Jitsu (2.5 Hours)

4 July

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Box Squats; Triples
*245/275/275/300/300/300

Training Session AM (830a)

Partner Workout (Independence 2.0)

150 Du's
800m SB Run
50 PC
50 Thrusters
50 Pogo Burpees
800m SB Run
150 Du's
80 Cal Bike
*29:45 (Jess)

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

2 July

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

1 July

Training Session (120p)

A. Push-Pulls
10 Strict Pullups
20 Pushups
*Every 2m For 10m
*Complete (U/B)


B. Incline DB; 8 Reps (Slow)
*70/70/70/70


C. Close Grip Cable Pulldowns
*10/10/10/21's (10 Second Hold Last Rep of each set)


D1. Mixed Grip Bench; 8 Reps
*165/185/205/205

D2. Bent Over Rows (75/95/115)
*12 Reps
*Rest 2m, x4

E. Dips; 3x15
*Complete

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)