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)