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)
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
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)
Training Session AM (7a)
Back Squat; Triples
*235/235/235/235
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
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)
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#
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)
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.
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)
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
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)
Training Session AM (7a)
A. Squats; 5x5
*235
+
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
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)
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
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)
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)
