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)
