Training Session AM (7a)
Back Squats; 4x5
*205/235/235/235
Independence 250
WITH A TEAM OF 3
150 DU'S
*EVERY BREAK OR SWITCH IS 2 SYNCHRO BURPEES (ALL)
800M SB RUN (30/20)
60 S/A DB SNATCH (50/35)
60 YARD S/A OHD WALKING LUNGES (50/35) (15 YARD TRIPS)
30 SYNCHRO BURPEES (ALL)
60 YARD S/A OHD WALKING LUNGES
60 DB SNATCHES
800M SB RUN
150 DU'S
*EVERY SWITCH OR MISTAKE IS 2 SYNCHRO BURPEES (ALL)
CASH-OUT
140/90 CAL BIKE
*32:34 With DP
Training Session AM (5a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf/Bicep Rehab
CrossFit Class
"The Relic"
Every 4m For 16m
15/10 Cal Bike
32 DU's
16 WB
8 Burpees To Target
Max T2B In Remaining Time
*20/20/20/20
*80 Reps
+
Pink Loop + 40# + Pink KB's
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session (115p)
Training Session AM (5a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf/Bicep Rehab
CrossFit Class
15m Clock
0:00 - 14:00
Pink Loop For Time:
*8:54
14:00 - 15:00
Max Cal Bike
*41 Cals
*Total Time: 8:13
+
14m Amrap:
100 DU's
80 Russian KBS (2)
60 Yard Walking Lunge
40 Cal Bike
20 Hang Squat Cleans (135)
*1+73 DU's
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (7a)
Back Squats; 4x4
*225/245/245/245
+
Teams of 3
Every 2m For 32m
Window 1: 2 Lap Carry (100/70) + Max Du's
Window 2: 4 Synchro Burpees + 500m/400m Row
Window 3: 500/400m Ski + 30 Push-ups (All can work)
Window 4: 35/25 Cal Bike + Max Burpee Pullups
60/60/60/60
10/15/15/18
*Aggie/Andy
Training Session AM (5a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf/Hip/Bicep Rehab
CrossFit Class
18m Amrap
You Go - I Go (Aggie)
14 Cal Row
12 T2B
10 S2O (135)
2 Lap Plate Push Shuttle (12 Yard Trips)
*4 Rounds + 3 Cals
+
Pink Loop Ruck + Farmers Carry (Blues + 40# Vest)
*Aggie/DP
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (115p)
A. Big Lap Yoke; 40#
*2:40
B. CGBP With Tricep Bar; 3x8
*205/205/205
C. French Press; 3x18
*25/30/30
D1. Rope Pressdowns; 15 Reps
D2. Overhead Tricep Press; 15 Reps
D3. Dips; 12
Rest 3m, x3
E. Push-Ups; 175
Training Session AM (5a)
A. Mobility/Prep
B. DB Triplet
C. Copenhagens
D. Hip/Bicep Rehab
E. CrossFit Class
2 Sets
6 Burpees To High Target
6 Jump Squats To High Target
13 Cal Bike Spring
Suicide (0-10-0-30-0-50-0)
*2:42 - 2:30
Rest 5m B/W Sets
+
12m Amrap
3 DL (205)
3 OTB Burpees
3 DL (205)
3 OTB Burpees
*5 Rounds
Training Session (1045a)
Jiu Jitsu (2 Hours)
Training Session (7a)
Back Squats; Triples @ Tempo 31X1
*195/225/225/225/245/245/265/265
+
Jiu Jitsu Seminar (4 Hours)
Training Session AM (5a)
A. Mobility/Prep
B. Hip Work
C. DB Triplet
D. Copenhagens
E. Calf/Bicep ReHab
CrossFit Class
18m You Go -I Go
5 Front Squats (115/135/155/175/195/195)
8 T2B
14 Cal Bike
*11+8 T2B (Aggie)
+
50 Synchro Push-ups (-3)
+
Pink Loop Ruck (60#)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. 400m Yoke Walk; Unloaded
*2:28
B1. Flat DB Bench; 12 Reps
*60/70/70/70
B2. Trap Bar Deadlifts; 10 Reps
*160
C. Incline DB Pistons; 30
*60/70/70
D. Cable Flys; 8 Reps
*40/40
E. Dips; 8/8/8
F. Push-Up Ladder
2-4-6-8-10-12-14-12-10-8-6-4-2
Training Session AM (5a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Hip/Calf Work
E. Norwegian 4x4; Echo Bike
*77/71 Avg
*72/69 Avg
*70/71 Avg
*69/69 Avg
F. Yoke Walk; 400m; Unloaded
*4:34
G. Pink Loop Weighted Ruck; 40#
*20:45
Training Session AM (630a)
A. Mobility/Prep
B. Calves/Hips/Prehab
Back Squats; 5's
95/145/195/225/225/225/245/245/245
+
5 Sets of 4 Pullups
+
200 Push-ups
+
Hammy's
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Hips/Calves
18m Amrap:
P1: Bike 20 Cals
P2: Amrap
5 Burpees To High Target
10 T2B
15 DB Snatch
20 Yard Walking Lunge (30#)
40 DU's
+
Weighted Pink Loop (40#)
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. 60 Second Clock
14 Cal Bike Sprint
Max Back Squats @ 135#
*19/1817
B. Hammy Curls; 35#x10
Rest 3m, x3
C1. S/L Glute Bridge; 12 Reps
C2. Glute Roller; 10 Reps
Rest 2m, x2
D. Max U/B Belt Squat Marches in 5m
*260 (170#)
Training Session AM (5a)
A. Mobility/Prep
B. Hips/Calves
C. Hammy's
D1. Back Rack Walking Lunges; 20 Steps; 75#
D2. Back Rack S/L Step-Ups (24"); 5/side
Rest 3m, x3
E. Norwegian 4x4; Ski
*1080m/1072m/1076m/1075m
F. Pink Loop Ruck; 60#
*19:40
Training Session AM (1045a)
Jiu Jitsu (2 Hours)
Training Session AM (5a)
A. Mobility/Prep
B. Hip and Calf Work
C. Norwegian 4x4; Bike Erg
4m Hard Effort
Rest 3m, x4
*2260/2264/2250/2252
D. Pink Loop Weighted Ruck; 40#
*23:10
E. S/L Hammy's
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session (120p)
A1. SA DB Bench; 12 Reps
*60/70/70
A2. Lying DB Hammy Curls; 10 Reps
*35#
B1. Back Squats; 5 Reps
*185/205/225/225
B2. Belt Squat; 10 Reps
C. Backwards Sled Drag; 22m (1200m)
Training Session (530a)
A. Mobility/Prep
B. DB Triplet
C. Calf and Hip Work
A1. Belt Squat; 10 Reps + 40 Marches
*145
A2. 16 Walking Lunges W/KB FR Hold (Single Blue)
A3. DB Hammy Raises
Rest 2m, x3
B. S/L Elevated Glute Bridges; 12/Side
Rest 2m, x2
C. Pink Loop Walk With Vest;
*16:30
D. C2 5k
*10:12
Training Session AM (7a)
Back Squats; 5x5
215/235/245/255/265
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/prep
B. Crossover
C. DB Triplet
D. Calf and Hip Work
CrossFit Class
16M Amrap
400m Run
50 Push Press
40m Walking Lunges
30 T2B
20 Seated Plate To OHD
10 BMU
*1+34 Reps
+
Bench Work
8 Bench
10 Sec Rest
16 Push-Ups
16 Plated Skulls
8 Slamball Throws
10 Sec Rest
4 Bench
*225/225
Rest 4m,x2
Training Session (130p)
A. Back Squats; 5x5
205/225/235/245/255
B. Deadlifts; 5x5
*135/155/165/185/205 (hammy)
C. Lying DB Hammy Curls; 2x10
*25#
D. 10m Death Ski Test
*2300m
Training Session (930a)
A. Mobility/Prep
B. Partner Murph
200 Cal Bike
100 Pullups (Total)
200 Synchro Push-ups
300 Synchro Squats
2k Ski
*45:40 (Drew)
Training Session
Murph Prep Strength Session
7m Station:
40 Yard BH Carry (150)
5 Synchro Burpees
+
3 Rep Max Strict Press
*185
+
500m Row
500m Row
Max Burpee T2B
*61
+
10 RM Bench
*255
+
10 KBS
10 Cal Bike
You Go - I Go
Training Session (130p)
5 Sets:
60 Sec Clock Counting Down
16 Cal Bike Sprint
Max KBS
*20/18/19/18/19
Rest 4m B/W
50 Synchro Push-ups
Training Session (1p)
A. Flat DB Tempo Bench @33X1; 8 Reps
*70/90/90
B. Tempo Incline DB Pistons; 16 Reps Set 1; 24 Reps Alternating Slow/Fast Set 2/3
*70/70/70
C. Floor Press DB Flys; 12 Reps
*40/50/50
D. DB 1&1/2 Push-ups; 15 Reps
Rest 2m, x2
E. Seated Cable Crossovers; 12 Reps + Hold
Rest 2m, x3 (40/50/50)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf Work
CrossFit Class
12m Amrap:
14 Cal Bike/13/12/11/10/9
U/B Front Squats (115)
Into
U/B Press (115)
*10/10/10/10/6/5
*51 Reps
"Sorearms"
*Scaled for Hammy
10 SB Step-ups (50)
20 Hang Muscle Cleans (115)
30 Am KBS (1.5)
40 Pullups
30 KBS
20 HMC
10 SB Step-ups
*14:05
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
1 Pullup - 2 Push-ups - 1 Back Squat (195)
2-4-2
3-6-3
4-8-4
5-10-5
6-12-6
7-14-7
8-16-8
9-18-9
10-20-10
11-22
12-24
13-26
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf Work
CrossFit Class
"Boiling Over"
6m Amrap
30 Wallballs
400m Run
Then:
10 Cal Bike
10 Cal Row
*176 Reps
+
Tempo Bench Triples @ 33X3
*275
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A1. Flat DB S/A Bench; 8/Side
*70s
A2. Multi Grip Bar Flat Bench; 8 Tempo (2s Pause On Chest)
*175
A3. Flat BB Bench W/2 Sec Pause On Chest; 8 Reps
*185
Rest 3m, x4
B. Incline DB Pistons; 30 - 40 - 50 Reps
*Complete
C1. Reverse Grip Pulldowns; 12 Reps
C2. Rope Pressdowns; 12 Reps
C3. Dips; 12 Reps
*Rest 3m, x3
Training Session (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagen's
E. Calf Work
CrossFit Class
Every 3m For 15m
Window 1: 40 Cal Bike
Window 2: 400m Run
Window 3: 90 Yard Plate Push Frogger
Window 4: 650m Row
Window 5: 650m Ski
*Push-ups remaining in any window
*5+120 Push-ups
For Time:
15 PC (135)
20 Cal Bike
15 FS
20 Cal Bike
15 OTB Burpees
400m Run
*Tweaked Hammy right before run
Training Session AM (7a)
Box Squats; 5x5
*225/255/255/255/255
Training Session AM (10a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A, Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf Work
CrossFit Class
For Time:
3 Rounds
50 DU's
10 DL (225)
2 Rounds
50 DU's
10 DL (255)
1 Round
50 DU's
10 DL (285)
*10:32
+
2 Rounds
40 Plated Skulls (45)
40 Synchro Push-Ups
*Complete
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. DB Incline; 8 Reps
*70/90/90/90
B. Incline DB Pistons; 30 Reps
*70/70
C. Straight Bar Cable Pressdowns; 12 Reps
Rest 2m, x3
D. Dips; 15/15
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf Work
CrossFit Class
Every Minute On The Minute For 12m
Min 1: Shuttle (0-15-0 x5)
Min 2: 2 Burpees + Bike Cals
Min 3: Rest (Strict Pullups)
*32/30/27/33
*122 Reps
+
Amrap:
18/14 Cal Bike Or 400m Run
60 Du's
30 Wallballs (-4)
15 Box Jumps (24)
*3+9 Reps
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
Training Session AM (7a)
Back Squat Triples
*265x4
+
Team WOD Tester
30m Amrap:
50 Cal Row
25 Strict Pullups
25 Front Squats
25 Hang Power Cleans
50 Cal Bike
*Beginning and Every 5m = 30# SB Run
*Ginny/Amy/Ryan
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Calf Work
CrossFit Class
With A Partner:
You Go - I Go
3m Windows
12 Thrusters
9 Heavy Slamballs
6 Over The Bar Burpees
*225 Cals
24m AMRAP
*With Aggie
+
Bench
6 Rep Pause Bench + 20 KB Pistons
*195/225/225
Training Session AM (1030a)
Jiu Jitsu (2 Hours)
Training Session (130p)
A. Tempo Bench; 5 Reps @ 22X1
*205/225/235/245/245
B. Incline DB; 5/5 SA Presses + 20 Pistons
*Rest 3m, x3
C1. Dips;15
C2. Straight Arm Cable Pressdowns; 15
Rest 2m, x3
D. Max U/B Set of Standing DB Tricep @ 70#
*23 Reps
E. Max U/B Set of 45# Bicep Hold
*2:08
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. Copenhagens
E. Calf Work
CrossFit Class
17m Clock Counting Down
Pink Loop
W/Time Remaining Find Max Clean
*205 (Hammy)
+
12m Amrap:
6 C2B
8 Front Squats (95)
10 Cal Bike/Row
*8 Rounds
Training Session AM (1045a)
Jiu Jitsu (2.5 Hours)
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)
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
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)
Training Session AM (6a)
A1. Back Squats; 5 Reps
A2. Yoke Walk: 140#; 50 Yards
Rest 3m, x5 (225)
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)
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
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)
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
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)
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
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)
Training Session AM (7a)
Back Squats; 5x5
*205/235/235/235/235
Training Session AM (1015a)
Jiu Jitsu (2 Hours)
Training Session AM (530a)
A. Mobility/Prep
B. Crossover
C. DB Triplet
D. 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)
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
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)
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)
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)
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
Training Session (1045a)
Jiu Jitsu (2.5 Hours)
*Day 5 Of Being Sick. Almost back to normal.
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)
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)
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
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
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)
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
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
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
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)
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
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)
Training Session AM (7a)
Squats and Elevated Reverse Lunges In Place
Training Session AM (10a)
Jiu Jitsu (2 Hours)
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)
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#
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)
Training Session AM (7a)
Back Squats; Tempo 4's
*205/205/225/225
+
Training Session (10a)
Jiu Jitsu (2 Hours)
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)
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
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)
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)
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)
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
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
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.
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)
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
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
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)
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)
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
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)
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)
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)
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
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)
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)
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)
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#
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)
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)
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)
