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

4 March

Training Session (1030a)

Jiu Jitsu (2.5 Hours)

3 March

Training Session (115p)

A. Tempo BB Bench; 3 Down - 3 Chest; Triples
*225x7 Sets

B. 20 DB Incline 1/2 Reps Into 20 Pistons; 70#
Rest 3m, x3

C1. 10 Strict Pullups
C2. 10 Heavy Tricep Rope Pressdowns
Rest 3m, x3


D. 500m Bicep Row For Time
*2:53

2 March

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

A. Zerchers; 4x5
Stayed Light

B. 12m Amrap:

2-4-6-8-10-12-14
C2B
Power Cleans (155)
Cal Bike/Row
*10+27

Training Session AM (1045a)


Jiu Jitsu (2 Hours)

28 February

Training Session (7a)

Press; 10-8-6-5-5-5-5

27 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

Training Session PM (4p)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

Open 26.1

12m AMRAP

20 WB
18 Over The Box Jumps
30 WB
18 Over The Box Jumps
40 WB
18 Over The Box Steps
66 WB
18 Over The Box Steps
40 WB
18 Over The Box Jumps
30 WB
18 Over The Box Jumps
20 WB
*29/30 WB

25 February

Training Session (130p)

A. DB Bench

B. Incline DB Pistons

C. Bis/Tris

23 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Zercher - Front - Back Squats; 5 Each
(115)

+

5m Amrap:
3 Hang PC
6 S2O
9 Cal Bike/Row
12 T2B
Rest 3m, x2
*78/78
*Didn't feel great, thought maybe I was coming down with something. Took it super easy. 

Training Session AM (1045a)

Jiu Jitsu (2 Hours)

21 February

Training Session AM (7a)

Squats and Elevated Reverse Lunges In Place

Training Session AM (10a)

Jiu Jitsu (2 Hours)

20 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions 

CrossFit Class 

2 Rounds
800m Run
50 Wallballs
60 Step-Ups
*18:13

+

200m Farmers Walk

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

18 February

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

17 February

Training Session (130p)

30m Amrap:
3 BB Bench (225+ Chains)
6 Strict Pullups
*18 Rounds

+

DB Rows; 10/Arm
OHD DB Tricep Extension; 10
*70
Rest 3m, x3

+

Plated Bicep Holds; 60 Seconds
Rest 2m, x3
*55#

16 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

60 Second Clock Counting Down
Max Burpees To High Target
+
8 Zercher (155)
Rest 3:30, x3
*11/12/13
*35

+

For Time:
"The Light Show"
30 Cal Bike
+
3 RFT
12 Thrusters (95)
9 T2B
6 Pogo Burpees
+
30 Cal Bike
*7:36



Training Session AM (1045a)

Jiu Jitsu (2 Hours)

14 February

Training Session AM (7a)

Back Squats; Tempo 4's
*205/205/225/225

+

Training Session (10a)

Jiu Jitsu (2 Hours)

13 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

With A Partner:
15m You Go - I Go
2-4-6-8-10-12...

Hang Squat Cleans (135)
Plate Push (5 Yard Trips)
Heavy Slamballs
Box Jumps (30/24)
Row Cals
*8+89 Reps (Stefan)


+


Max Reps Bench (185)
Rest 2m, x5
20/18/18/16/18
*90 Reps

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

11 February

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

10 February

Training Session (130p)

Giant Set
A1. 10 Strict Pullups
A2. 30 Second DBL KB OHD Hold (Reds)
A3. 6 Pulls On Rower > 3000 Cal/Hour
A4. Heavy DBall Holds (30 Seconds)
A5. Max Reps Bench (155)
Rest 6m, x3
*33/33/31

B. Incline DB Pistons; 10 Slow - 10 Fast
Rest 4m, x2
*70/70


C. S/A DB Row; 10/Arm
Rest 3m, x2
*90/90

9 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Zerchers; 4x8
*155/185/205/205

+

15m Amrap:
"Norcal"

8 Cal Bike
5 Push-ups
*Increase push-ups by 1 rep each round
*20+4 Cals

Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

7 February

Training Session AM (7a)

A1. Back Squat Triples; 225/245/245/245

A2. Strict Press Triples; 135/155/175/175

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

6 February

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

For Time:

"Death Row"

30-20-10
Bike Cals
Thrusters (95)
Heavy American Swings
*10:50

Hang Power Clean Clusters
2.2
*195/215/215



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

4 February

Training Session (1045a)

Jiu Jitsu (2 Hours)

3 February

Training Session (130p)

A1. 100 Push-Ups
*Every Break = 15 Pullups
*52/88/100

B. Flat DB Bench
-Tempo + 2 Second Hold On Chest x8 Reps (70#)
Rest 2m, x2
-Tempo + 2 Second Hold x1 Rep + 2 Speed Reps, x5 (70#)
Rest 2m, x1
-20 Reps @ 70#

C1. BB Shrugs; 12 Reps
*205/255/305
C2. DB Pullovers; 8 Reps
*70#
Rest 3m,x3


D. Incline Pistons
Set 1 = 45 Reps (-5)
Set 2 = 45 Reps (-5)
Set 3 = 50 Reps (-5)
*Complete

E. 100 Tricep Pressdowns (Straight Bar) As Pair
F. 100 Rope Pressdowns As Pair
*Complete

2 February

Training Session AM (7a)

A. Zercher Squats; 5 Reps
Into 
5 Jump Squats
Rest 3m, x3
*195/195/215

With A Partner:
80 Pullups
80 Push-ups
80 T2B
80 WB
80 Cal Bike
*19:21
*Every Break = 15 Yard Synchro Walking Lunge

31 January

Training Session AM (7a)

Zercher Squats; 4's
*95/115/165/195/205/205

+

Team Workout

WITH A TEAM OF 3 OR 4

0:00 - 3:00

BIKE FOR MAX CALS (SCORE 1)

4:00 - 8:00

AMRAP: (SCORE 2)

400 YARD SB SHUTTLE RUN (0-25-0) X8

25 KB HIGH PULLS (1.5/1)

 25 NO SQUAT WALLBALLS (20/14)

MAX T2B OR BURPEES TO TARGET

*50/30 FOR SHUTTLE

10:00 - 13:00 (SCORE 3)

25 BURPEE PULLUPS

*REST OF TEAM MUST BE HANGING FROM TALL BAR

MAX HEAVY SLAMBALLS (50/30)

14:00 - 18:00

AMRAP: (SCORE 4)

60/40 CAL BIKE

25 KB HIGH PULLS (1.5/1)

25 T2B OR BURPEES TO TARGET

MAX NO SQUAT WALLBALLS (20/14)

20:00 - 23:00 (SCORE 5)

MAX BURPEE T2B

24:00 - 28:00

AMRAP: (SCORE 6)

25 NO SQUAT WALLBALLS (20/14)

25 KB HIGH PULLS (1.5/1)

MAX CAL BIKE

*Andy/Aggie/Steve (Winners Circle)

1. 6 SCORES. LOWEST TOTAL WINS. 

30 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

10 DEADLIFTS (185/125)
10 SHOULDER TO OHD
30 PUSH-UPS

8 DEADLIFTS
8 SHOULDER TO OHD
24 PUSH-UPS

6 DEADLIFTS
6 SHOULDER TO OHD
18 PUSH-UPS

4 DEADLIFTS
4 SHOULDER TO OHD
12 PUSH-UPS

2 DEADLIFTS
2 SHOULDER TO OHD
6 PUSH-UPS
*7:25

+

Every 3m For 12m
Bench Reps (155)
+
Same Number of Push-Ups
*70 Reps (20/20/15/15)



Training Session AM (1030a)

Jiu Jitsu (2 Hours)

28 January

Training Session (1045a)


Jiu Jitsu (2.5 Hours)

27 January

Training Session (130p)


A1. Fat Bar Bench x20 Reps
A2. Flat DB Bench; 8 Reps
Rest 3m, x3
*145 Fat Bar + 90# DB's

B. Fat Bar Curls; 10-1
*Complete

C. Incline DB Bench Pistons; 20 Reps
*Complete, 70#


D1. DB Tricep Extensions; 8 Reps
D2. Tricep Pressdowns; 20 Reps
Rest 3m, x2

E. Strict Pullups; 100 Reps As Team of 2
*20/20/15

 

26 January

Training Session AM (6a)

A. Zercher Squat + Lunge; 5 Sets of Squat/Lunge/Lunge
Rest 3m, x3
*135/135/135

B. 14m AMRAP
3-6-9-12-15-18-21
Wallballs
Hang Power Cleans (135)
Over The Bar Burpees
*Complete 10 Cal Bike/Row After Each Round
*15+32 Reps

24 January

Training Session AM (7a)

A1. Back Squats; 5 Reps
*145/195/225/255
Into
A2. Seated BB Military Press; 8 Reps
*105/135/135/135

Training Session AM (10a)

Jiu Jitsu (2 Hours)

23 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Deadlift Clusters
2.2.2
x2
1.1.1
*275/275/315

+

21-15-9-15-21
DL
T2B
*155
*8:52

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

21 January

Training Session (1045a)

Jiu Jitsu (2.5 Hours)

20 January

Training Session (1:30p)

A. Bench; 10 Reps W/1 Second Pause On Chest
*145/215/225/235/245

B. Incline DB Pistons; 
30 Slow Reps = Set 1
10 Fast - 10 Slow - 10 Fast - 10 Slow = Set 2
10-8-6-4-2 (10 Fast - 10 Slow, etc) = Set 3
*70# For All

C. DB Bent Over S/A Rows; 8/Side
Rest 3m, x3
*70


D1. 100 Reps With Partner of Rope Pressdowns (Every Switch = 10 Banded Pressdowns)
Into 
D2. 100 Straight Arm Pressdowns With Partner (Every Switch = 10 Banded Pressdowns)
*Complete

19 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Every 2m For 14m

Even: 5 Cal Bike
*7/911/13/15/17

Odd: 5 Zercher Squats
*155

+


For Time:
10-8-6-4-2
Power Cleans
Front Squats
Bar Muscle-Ups
*12:07



Training Session AM (1045a)

Jiu Jitsu (2.5 Hours)

17 January

Training Session AM (7a)

A1. Back Squats; 5 Reps
*125/155/185/215/245/275

A2. Press; 5 Reps
*75105/125/145/165/165

Team WOD

WITH A TEAM OF 4

BUY-IN
45 YARD SHUTTLE BUY-IN (YOU GO - I GO)

THEN 4 ROUNDS FOR TIME:
25 SEATED Z-PRESS (75/55)
25 HEAVY SLAMBALLS
25 T2B OR HEAVY AMERICAN SWINGS
60/44 CAL BIKE

THEN CASH-OUT
45 YARD SHUTTLE BUY-IN (YOU GO - I GO)
*37:20 (Andy/Aggie/Steve Swift)

1. SHUTTLE BUY-IN = 

YOU GO -  I GO

15 YARD BURPEE BROAD JUMP + 10/6 PUSH-UPS

15 YARD REVERSE BEAR CRAWL + 10/6 PUSH-UPS

15 YARD FROGGER + 10/6 PUSH-UPS

RUN BACK AND TAG PARTNER

Training Session AM (1015a)

Jiu Jitsu (2.5 Hours)

16 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

With A Partner: 
5 RFT:
40 Wallballs
30 Cal Row
20 Pullups
*12:44

+

Core

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

14 January

Training Session  (1030a)

Jiu Jitsu (2.5 Hours)

13 January

Training Session (130p)

A. DB Flat Bench
-50 Reps @ 50#
-10 Reps @ 70#
-10 Reps @ 90#, x2
Drop Sets
-10 @ 90 - 10 @ 70 - 10 @ 50
-10 @ 90 - 10 @ 70 - 10 @ 60


B. Pullup Ladder; 1-12
*Complete

C1. V-Grip Pressdowns x20
C2. Straight Bar Pressdowns x20
C3. Dips x10
Rest 3m, x2

12 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions

CrossFit Class

Zercher Squats; 5-5-5
*185/205/215

+

2k Row
+
1 Max Set of Pullups
*20
+
1 Max Set of Pushups
*50

*6:49 Row - 14 Seconds For Push/Pulls = 6:35

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

10 January

Training Session AM (7a)

A1. KB Split Squats; 6/Leg
Into
A2. Strict Press; 10-8-6-4-2
*75/105/135/155/175

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

9 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagen's

E. Back Extensions + Tilt

CrossFit Class

For Time:

21-15-9
Heavy Wallballs
Cal Bike/Row
T2B

Rest 2m

15-12-9
Heavy Wallballs
Cal Bike/Row
T2B
*14:15

+

Carries

Training Session AM (1015a)

Jiu Jitsu (2 Hours)

7 January

Training Session AM (1030a)

Jiu Jitsu (2.5 Hours)

6 January

Training Session (130p)

A. 5 RFT
500m Row
15 Bench (185)
*14:25

B. Pullup Ladder; 1-2-3-4-5-6-7-8-9-10-11-12
*Complete

C. Incline DB Pistons; 30/30/60
*70#

5 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

E. Back Extensions

CrossFit Class

Zercher Squats; 5-5-5
*195

+

"Bully"

3 RFT
10 HSC (135)
20 Cal Bike
30 Yard Plate Push
*25/50/75 DU's after each round
*11:17

Training Session AM (1030a)

Jiu Jitsu (2 Hours)

3 January

Training Session (7a)

32m AMRAP
You Go - I Go - They Go

15 Cal Bike
8 Burpee Pullups
25 Seated Z-Press

15 Cal Row
15 Wallballs
300 Yard Shuttle
(Amy/Ryan)

2 January

Training Session AM (530a)

A. Mobility/Prep

B. Crossover

C. DB Triplet

D. Copenhagens

CrossFit Class

For Time: (Team of 3)

In Any Order, Complete

140 Cal Bike

140 Cal Row

80 T2B

50 S2O (185)
2m Rest After Each Section

*19:18 (D/Aggie)

Bench; 5x5
*205/225/245/245/245

Training Session AM (1020a)

Jiu Jitsu (2 Hours)

1 January

Training Session (1015a)

Jiu Jitsu (2.5 Hours)