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