Conditioning:
AMRAP in 2014 seconds (33:34)
with a partner, alternate each movement

12 wall ball 20#
31 double unders
14 box jumps 24"

*I started on 31 double unders

Results:  21 rounds + 46 reps (12 wall ball + 31 double unders + 3 box jumps) completed in 2014 seconds

6 rounds:
2:00 row for calories
2:00 burpees to plate

Results:
31+21+21+21+21+21 = 136 calories
27+24+22+20+21+22 = 136 burpees

Strength:
15:00 to establish heavy clean & jerk

135# x2
165# x2
185# x1
215# x1
225# x1
235# x1
245# x1

Conditioning:
1:00 max reps squat clean 135#
1:00 max reps push jerk 135#
2:00 max reps squat clean 135#
2:00 max reps push jerk 135#
3:00 max reps squat clean 135#
3:00 max reps push jerk 135#

Results:
9+10+11 = 30 squat clean
7+11+15 = 33 push jerk

Strength:
10:00 to establish weight for conditioning workout

Results:  135#

Conditioning:
"AMANDA"
9-7-5
muscle ups
snatch 135#

Time:  10:37

Cool down:  tabata knee raise hangs from pullup bar

Strength:
Squat 3-3-3-3-3

255# x3
275# x3
295# x3
315# x3
325# x3

Conditioning:
Max reps burpees in 7:00

Results:  108 burpees completed in 7:00

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Strength:
15:00 to establish 2rm thruster w/ 6 strict, dead hang pullups after each round

135# x5 / 6
165# x2 / 6
185# x2 / 6
205# x2 / 6
215# x1 / 6

Conditioning:
"ANNIE"
50-40-30-20-10
double unders
abmat butterfly situps

Time:  6:33

Rilion Gracie BJJ practice in evening

Conditioning:
"POWER HOUR"

Running clock:
0:00-5:00
--foam roller
5:00 - 20:00 (warm up)
--3 rounds:
-----1 lap jump rope run
-----10 good mornings pvc
-----10 OHS pvc
20:00-30:00
--3 rounds:
-----5 power snatch 135#
-----10 burpees over bar
30:00-40:00
--2 rounds:
-----10 C&J 135#
-----20 box jump overs 24" (land on top)
40:00-50:00
--1 round:
-----20 thrusters 95#
-----40 pullups
-----60 double unders

Results:  4:52, 5:53, and 7:06

Rilion Gracie BJJ practice in evening

Conditioning:
"DECK OF CARDS"
spades = KBS 70#
hearts = burpees
diamonds = abmat butterfly situps
clubs = goblet squats 70#
Joker #1 = 400m row
Joker #2 = 20 pullups

complete entire deck of cards (95 reps of each movement)

**not for time
***switched to 53# KB in middle of workout

Strength:

Press 5-3-1+
60# x5
75# x5
90# x5
110# x5
125# x3
140# x5

Pushups
BW x30
BW x30
BW x25

Strength:

Squat 5-3-1+
125# x5
160# x5
190# x5
190# x5
240# x5
270# x3
300# x3

Good morning
95# x10
95# x10
95# x10

Bent barbell row
135# x12
135# x12
135# x12

Rilion Gracie BJJ practice in morning

Strength:

Deadlift 3-3-3+
155# x5
195# x5
230# x5
270# x3
210# x3
250# x3

DB Bench
2x75# x10
2x75# x8
2x75# x6

Miami Rilion Gracie BJJ practice in morning

Strength:

Bench 3-3-3+
90# x5
115# x5
135# x5
160# x3
180# x3
205# x9

Pullups
BW x11
BW x10
BW x8

Strength:

Front Squat 3-3-3+
110# x5
140# x5
165# x5
195# x3
220# x3
250# x8

KBS (Russian)
70# x30
70# x30
70# x30

HSPU to abmat
BW x6
BW x9
BW x8

Strength:

Squat Clean
155# x3
170# x2
195# x2
210# x1
225# x1
245# x1

DB bent row
75# x8
75# x8
75# x7

Strength:

Press 3-3-3+
60# x5
75# x5
90# x5
105# x3
120# x3
135# x6

Ring dips
BW x11
BW x11
BW x10

Strength:

Squat 3-3-3+
125# x5
160# x5
190# x5
220# x3
255# x3
285# x8

Hang power clean
135# x10
135# x10
135# x10

Palms in chin-ups
BW x11
BW x9
BW x6

Rilion Gracie BJJ practice in evening

Strength:

Deadlift 5-5-5+
155# x5
195# x5
230# x5
250# x5
290# x5
330# x8

DB Press
2x50# x8
2x50# x8
2x50# x6

Strength:

Bench 5-5-5+
90# x5
115# x5
135# x5
145# x5
170# x5
195# x7

Gi sleeve rows w/ feet elevated to parallel
BW x12
BW x10
BW x10

Strength:

Front Squat 5-5-5+
110# x5
140# x5
165# x5
180# x5
210# x5
230# x10

GHR
BW x5
BW x8
BW x7

HSPU on parallettes
BW x2
BW x3
BW x3

Houston Muay Thai in morning

Strength:
Squat Clean Thruster
155# x3
170# x2
185# x2
200# x1
215# x1
225# x0*

*clean only

Bent barbell row:
155# x8
155# x8
155# x8

Conditioning:
"ANNIE"

50-40-30-20-10
double unders
abmat butterfly situps

Time:  6:40

Houston Muay Thai in morning

Strength:

Press 5-5-5+
60# x5
75# x5
90# x5
95# x5
110# x5
125# x8

Pushups
BW x30
BW x17
BW x14

Rilion Gracie BJJ practice in morning

Strength:

Squat 5-5-5+
125# x5
160# x5
190# x5
205# x5
240# x5
270# x10

KBS (Russian)
70# x30
70# x25
70# x25

Dead hang pullups
BW x11
BW x8
BW x5

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Houston Muay Thai in morning

Houston Muay Thai in morning

Strength:
Squat:  build to a heavy triple in 15:00 then 5:00 to do 2x max reps @ 80%

315# x3
250# x7
250# x5

Conditioning:

workout 1 (6:00 cutoff):
3 rounds:
20 Russian KBS 70#
10 box jumps 30"
**then immediately begin
workout 2 (6:00 cutoff):
3 rounds:
40 double unders
20 goblet reverse db lunge 55#

Results:  workout 1 = 4:29; workout 2 = DNF (2 rounds completed at cutoff)

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in morning

Conditioning:
"OPEN 11.4"

AMRAP in 10:00 of:
60 bar facing burpees
30 OHS 120#
10 muscle ups

Results:  90 reps (no muscle ups)

Houston Muay Thai in morning

Strength:
1 press complex*
7 c2b dead hang pullups after each complex

*complex = push press, push jerk, split jerk

135#, 7 pullups, 165#, 7 pullups, 185#, 7 pullups, 205#, 7 pullups

Conditioning:
AMRAP in 9:00 of:

3 hang power cleans 135#
3 shoulders to overhead 135#
3 burpees over bar
6...
6...
6...
9...
...

Results:  finished round of 9s + 10 hang power cleans = 64 reps

Strength:
Squat 3-3-3-3-3

225# x3
270# x3
290# x3
310# x3
330# x3

Conditioning:
AMRAP in 15:00 of:

10 t2b
15 burpees
40 double unders

Results:  5 rounds + 15 reps (10 t2b + 5 burpees) completed in 15:00

Conditioning:
"HELEN"

3 rounds:
Run 400m
21 KBS OH 53#
12 pullups

Time:  10:38

Conditioning:
5 rounds:

Run 800m
9 muscle ups

Time:  41:06

Conditioning:
5 rounds:

Run 400m
21 deadlifts 185#

Time:  21:48

Strength:
Build up to a heavy hang power clean

Results:  215# x1

Conditioning:
"NASTY GIRLS"

3 rounds:
50 air squats
7 muscle ups
10 hang power cleans 135#

Time:  16:28

Strength:
Front Squat 5-5-5-5-5

195# x5
215# x5
235# x5
255# x5
275# x5

Conditioning:
Sled drag

140# x100m
140# x100m
180# x100m

Strength:
Work up to a heavy snatch

Results:  135#

Conditioning:
3 rounds:
10 hang power snatch 75#
20 pullups
40 double unders

Time:  12:28

Rilion Gracie BJJ practice in evening

Conditioning:
"JACKIE"

1000m row
50 thrusters 45#
30 pullups

Time:  9:46

Strength:
"THE OTHER CROSSFIT TOTAL"

Clean:  225#
Bench:  245#
OHS:  205#

Total:  675#

Strength:
"CROSSFIT TOTAL"

Press:  165#
Squat:  360#
Deadlift:  405#

Total:  930#

Rilion Gracie BJJ practice in morning

Strength:
Squat

375# x1

Rilion Gracie BJJ practice in evening

Strength:
Front Squat

315# x1

Conditioning:
3 rounds:

30 KBS OH 53#
20 box jump overs 24" (land on top)
10 lunges w/ 53# KB

Time:  10:08

Rilion Gracie BJJ practice in evening

Strength:

Work up to a heavy clean:  225#

Conditioning:
"ELIZABETH"
21-15-9
Clean 135#
Ring dips

Time:  7:15

Strength:
EMOM for 10:00 (alternate minutes)

5 push press 165#
5 burpees over bar

Conditioning:
5 rounds:

5 push jerk 155#
20 jumping lunges

Time:  7:15

Strength:
Squat (de-load)

245# x3
245# x3
245# x3
245# x3
245# x3

Conditioning:
21-15-9

Burpees
Box Jump Overs 24" (land on top)
T2B

Time:  7:55

Strength:
Squat:
360# x1*

*attempted 2rm

Conditioning:
5 rounds:
20 pullups
30 situps
40 pushups
50 squats
rest 3:00

Time:  46:36 (3:47, 12:42, 22:57, 34:22, 46:36)

Strength:
Front Squat (2:00 rest between sets)

225# x3
255# x3
285# x3

Strength:
Bench 10-8-6-4-2
Box Jump 2-4-6-8-10

165# x10 / 36" x2
175# x8 / 38" x4
185# x6 / 40" x6
195# x4 / 42" x8
205# x2 / 45" x10

Box jump
48" x1
51" x1

Conditioning:
AMRAP in 8:00 of:
10 burpees
20 push press 95#
40 double unders

Results:  2 rounds + 18 reps completed in 8:00

Strength:
Squat (2:30 rest between sets)

295# x3
295# x3
295# x3
295# x3
295# x3

Conditioning:
3 rounds:

1:00 max reps wall ball 20#
1:00 max reps bar dips
1:00 max reps burpee box jump-overs 24" (land on top of box)
1:00 max reps shoulders to overhead 75#
1:00 max reps row for calories
1:00 rest

Results:  88+63+61 = 212 reps

Strength:
Squat

350# x1*

*Attempted 3rm - dropped too low on rep #2

Strength:
Front Squat (2:00 rest between sets)

210# x2
240# x2
270# x2

Rilion Gracie BJJ practice in morning

Strength:
Squat (2:00 rest between sets)

270# x4
270# x4
270# x4
270# x4
270# x4

Rilion Gracie BJJ practice in evening

Strength:
Squat

330# x4*

*attempted 5rm

Conditioning:
Run 2mi

Time:  16:48.11

Rilion Gracie BJJ practice in morning

Strength:
Front Squat (2:00 rest between sets)

195# x3
225# x3
255# x3

Rilion Gracie BJJ practice in evening

Strength:
Squat (1:30 rest between sets):

245# x5
245# x5
245# x5
245# x5
245# x5

Strength (de-load):
Squat - walk out and hold 100% of goal max (375#) for 10 seconds

Strength (de-load):
Front Squat

195# x3
195# x3
195# x3

Strength (de-load)
Squat

225# x3
225# x3
225# x3
225# x3
225# x3

Conditioning:
Run 2mi

Time:  16:44.28

Rilion Gracie BJJ practice in evening

Strength:
Squat

345# x3

Conditioning:
26# Bulgarian bag:
10 reps of each exercise, rest 1:00, 40 reps of each exercise:
1. spin
2. power snatch
3. good morning
4. body twist
5. squat jump
6. press
7. triceps ext.
8. hammer curl
9. upright row
10. pushup

Time:  20:40

Rilion Gracie BJJ practice in evening

Strength:
Front Squat (2:00 rest between sets)

210# x4
230# x3
255# x2
275# x3

Strength:
Squat (2:15 rest between sets)

280# x3
280# x3
280# x3
280# x3
280# x3
280# x3
280# x3
280# x3

Foundry BJJ practice in evening

Strength:
Squat

325# x5

Pullups (2:00 rest between sets)

bw x10
bw x10
bw x7

Strength:
Front squat (2:00 rest between sets)

195# x3
215# x3
240# x2
260# x2

Strength:
Squat (1:45 rest between sets)

250# x4
250# x4
250# x4
250# x4
250# x4
250# x4
250# x4
250# x4

Strength:
Squat

305# x8

Strength:
Front Squat (1:15 rest between sets)

180# x4
200# x4
225# x4
245# x4

Dead hang pullups

bw x14

Strength:
Squat (1:15 rest between sets)

225# x5
225# x5
225# x5
225# x5
225# x5
225# x5
225# x5
225# x5

Rilion Gracie BJJ practice in evening

Strength (de-load):
Squat - walk out and hold 95% of goal max (95% of 375# = 355#) for 10 seconds

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Strength (de-load)
Front squat (1:00 rest between sets)

180# x3
180# x3
180# x3

Strength (de-load)
Squat (1:00 rest between sets)

210# x3
210# x3
210# x3
210# x3
210# x3

Conditioning:
Run 2mi

Time:  16:12.03

Strength:
Squat

315# x5

Strength:
Front Squat (2:00 rest between sets)

195# x5
210# x4
225# x3
240# x2
255# x3

Conditioning:
5 rounds:
5 dead hang pullups
10 hand release pushups
15 KBS OH 53#

Time:  9:06

Strength:
Squat (2:00 rest between sets)

260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3
260# x3

Strength:
Squat

285# x8

Conditioning:
EMOM for 10:00

5 burpee pullups

Strength:
Front squat (2:00 rest between sets)

180# x3
195# x3
210# x3
225# x3
240# x3

Conditioning:
5 rounds:
5 push jerk 155#
10 burpees

Time:  9:02

Rilion Gracie BJJ practice in morning

Strength:
Squat (1:30 rest between sets)

235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4
235# x4

Conditioning:
TABATA airdyne sprint
(8 rounds :20 on, :10 rest)

Results:  78 calories in 1 TABATA

Rilion Gracie BJJ practice in evening

Strength:
Squat

270# x10

Conditioning:
EMOM for 10:00

3 power clean & push jerk 135#

Strength:
Front Squat (2:00 rest between sets)

165# x5
180# x5
195# x5
210# x5
225# x5

Conditioning:
50 double pushup burpees

Time:  6:18

Strength:
Squat (1:00 rest between sets)

210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5
210# x5

Conditioning:
Row 3k

Time:  12:51.6

Rilion Gracie BJJ practice in evening

Rilion Gracie BJJ practice in evening

Ohana BJJ practice (San Antonio) in evening

Rilion Gracie BJJ practice in evening

Strength:
build to heavy hang snatch

95# x1
95# x1
95# x1
115# x1
135# x1
155# x1
155# x1

Conditioning:
100 double unders
3 rounds:
--15 deadlift 225#
--35 situps
100 double unders

Time:  12:23

Strength:
5 rounds:
1 press, 2 push press, 3 push jerk
**8 single arm DB rows w/ slow negative after each round

Results:
105# / 55#
115# / 55#
125# / 55#
135# / 55#
145# / 55#

Conditioning:
partner workout
3 rounds (per partner) alternating:
20 KBS OH 53#
15 ring dips
10 pullups
rest while partner does a round

Time:  10:35

Rilion Gracie BJJ practice in morning

Strength:
Squat 305# x2
5 palms in pullups bw
Squat 305# x2
5 palms in pullups 35#
Squat 305# x2
5 palms in pullups 44#
Squat 305# x2
5 palms in pullups 44#
Squat 305# x2
5 palms in pullups 53#

Conditioning:
6 rounds:
:30 max reps thrusters 135#
2:00 rest

Results:  44 (9+8+8+7+6+6)

Rilion Gracie BJJ practice in evening

Conditioning:
Partner workout
4 rounds per partner (8 rounds total):
50 double unders
30 squats
10 deadlift 275#
rest while partner does a round

Time:  23:10

Cool down:  TABATA pushups (47 pushups completed)

Conditioning:
"MURPH"
w/ 20# vest:
Run 1mi
100 pullups
200 pushups
300 squats
Run 1mi
***can break up pullups/pushups/squats however you want

Time:  62:14

Strength:
work up to heavy c&j

95# x1
135# x1
185# x1
205# x1
225# x1

Conditioning:
"GRACE"
30 C&J 135#

Time:  4:40

Bikram Yoga in afternoon

Strength:
Press
3-3-3-3-3

115# x3
125# x3
135# x3
145# x3
155# x2

Push Jerk
120# x15
120# x15

Conditioning:
3 rounds:
20 burpees
20 pullups

Time:  7:47

Bikram Yoga in afternoon

Rilion Gracie BJJ practice in evening

Strength:
Deadlift
3-3-3+

155# x5
195# x5
230# x5
270# x3
310# x3
350# x8

Strength:
Power clean "touch & go" triple

135# x3
165# x3
185# x3
205# x3
215# x3

Conditioning:
"FRAN"
21-15-9
thrusters 95#
pullups

Time:  4:57

Strength:
Press
3-3-3+

60# x5
75# x5
90# x5
105# x3
120# x3
135# x6

Rilion Gracie BJJ practice in morning

Strength:
Squat
3-3-3+

125# x5
155# x5
185# x5
220# x3
250# x3
280# x8

Conditioning:
60 box step ups 24" w/ 95# in front rack (1:00 on, 1:00 rest until 60 reps completed)

Time:  8:15 (16, 15, 14, 11, 4)

Rilion Gracie BJJ practice in evening

Strength:
Deadlift
5-5-5+

155# x5
195# x5
230# x5
250# x5
290# x5
330# x10

Strength:
Build to 3rm "touch & go" power clean

135# x3
165# x3
185# x3
205# x3

Conditioning:
"ELIZABETH"
21-15-9
power clean 135#
ring dips

Time:  7:22

Strength:
Press
5-5-5+

60# x5
75# x5
90# x5
95# x5
110# x5
125# x8

Strength:
Squat
5-5-5+

125# x5
155# x5
185# x5
200# x5
235# x5
265# x10

Conditioning:
4 rounds:
-3:00 clock
---Run 200m
---AMRAP w/ remaining time:
-----5 pullups
-----10 HR pushups
-----15 box jump overs (landing on top) 24"
-rest 2:00

Results:  5 rounds + 21 reps (6 BJO)

Rilion Gracie BJJ practice in evening

Conditioning:
"FIGHT GONE BAD"

3 rounds:
1:00 wall ball 20#
1:00 SDHP 75#
1:00 box jumps 20"
1:00 push press 75#
1:00 row for calories
1:00 rest

Results:  259 reps (98 + 80 + 81)

Strength:
5 rounds:
1 press
2 push press
3 push jerk

Results:  135#, 140#, 145#, 150#, 155#

Conditioning:
AMRAP in 12:00 of:
15 KBS OH 70#
5 HSPU
10 box jumps 24"

Results:  4 rounds + 15 KBS completed in 12:00

Strength:
Squat
155# x5
195# x3
225# x2
255# x1
285# x1
315# x1
350# x0
350# x1

Deadlift
155# x5
245# x5
295# x2
325# x1
365# x1
405# x1

2 rounds w/ prowler + 90# (165# total):
30 yard sprint on high horizontal handle
1:00 rest
30 yard sprint on vertical handles
1:00 rest

Time:  8:52

Strength:

Squat
320# x5

Squat Clean
155# x3
185# x2
215# x1
235# x1
225# x1

DB Press
(2x50#) x9
(2x50#) x7
(2x50#) x7

Strength:

Squat
220# x5
220# x5

Press (de-load)
60# x5
75# x5
90# x5

Ring rows
bw x20
bw x16
bw x14

Conditioning:
3 rounds w/ 26# Bulgarian bag:
10 power snatch (horns)
10 arm throws (horns)
10 G2OH (top handles)
15 bent rows (horns)
20 spins (horns)
Rest 1:00

Time:  8:35

Strength:

Squat
280# x5
280# x5
280# x5
280# x5
280# x5

Deadlift (de-load)
155# x5
195# x5
230# x5

Parallette perfect pushups
bw x22
bw x17
bw x13

Strength:

Squat
315# x5

Clean & jerk
155# x3
185# x2
205# x1
225# x1
235# x0  **too slow, not too heavy

Bent DB row
(2x50#) x15
(2x50#) x12
(2x50#) x12

Strength:

Squat
220# x5
220# x5

Press
60# x5
75# x5
90# x5
110# x5
125# x3
140# x1

Ring dips
bw x18
bw x14
bw x9

Strength:

Squat
275# x5
275# x5
275# x5
275# x5
275# x5

Deadlift
155# x5
195# x5
230# x5
290# x5
330# x3
370# x1

Pullups
bw x13
bw x10
bw x10

Conditioning:
Row 500m
Rest 2:00
Row 500m
Rest 2:00
Row 500m

Results:  1:43.0; 1:52.1, 1:55.6

Strength:

Squat
310# x5

Squat clean
155# x3
185# x2
205# x1
225# x1
245# x1

Ring dips
45# x8
45# x6
45# x5

Strength:

Squat
215# x5
215# x5

Press
60# x5
75# x5
90# x5
105# x3
120# x3
135# x3

BJJ gi pistol grip parallel rows
bw x15
bw x14
bw x12

Strength:

Squat
270# x5
270# x5
270# x5
270# x5
270# x5

Deadlift
155# x5
195# x5
230# x5
270# x3
310# x3
350# x3

Parallette HSPU
bw x3
bw x3
bw x3

Strength:

Squat
305# x5

Clean & Jerk
155# x3
185# x2
205# x1
225# x1
225# x1

Barbell row
155# x8
155# x8
155# x8

Rilion Gracie BJJ practice in morning

Strength:

Squat
215# x5
215# x5

Press
60# x5
75# x5
90# x5
95# x5
110# x5
125# x5

Pushups
bw x30
bw x20
bw x20

Conditioning:
AMRAP in 10:00 of:
:20 airdyne sprint
:20 rest

Results:  140 calories

Strength:

Squat
270# x5
270# x5
270# x5
270# x5
270# x5

Deadlift
155# x5
195# x5
230# x5
250# x5
290# x5
330# x5

Pullups:
bw x12
bw x9
bw x6

Strength:
Squat

135# x5
185# x5
225# x3
275# x2
315# x2
275# x5

Deadlift:

135# x5
225# x5
315# x3
365# x1
405# x2

Conditioning:
"CROSSFIT OPEN WOD 14.4"
AMRAP in 14:00 of:
Row 60 calories
50 t2b
40 wall ball 20#
30 power cleans 135#
20 muscle ups

Results:  164 reps (completed 14 power cleans)

Conditioning:
"CROSSFIT OPEN WOD 14.3"
AMRAP in 8:00 of:
10 deadlift 135#
15 box jumps 24"
15 deadlift 185#
15 box jumps 24"
20 deadlift 225#
15 box jumps 24" **tiebreak
25 deadlift 275#
15 box jumps 24"

Results:  108 deadlifts (completed 18 reps @ 275#) w/ 4:50 tiebreak

Conditioning:
10! Thrusters 95# w/ 30 double unders between each set

Time:  12:14

Conditioning:
"CROSSFIT OPEN WOD 14.2"
Running clock AMRAP
0-3:00
--2 rounds:
-----10 OHS 95#
-----10 C2B pullups
3:00-6:00
--2 rounds:
-----12 OHS 95#
-----12 C2B pullups
6:00-9:00
--2 rounds:
-----14 OHS 95#
-----14 C2B pullups
... continue for 15:00
**WOD ends when unable to complete the 2 rounds in the 3:00

Results:  116 (completed 12's and 14+14)

Conditioning:
"CROSSFIT OPEN WOD 14.2" **modified
Running clock AMRAP
0-3:00
--2 rounds:
-----10 OHS 95#
-----10 C2B pullups
3:00-6:00
--2 rounds:
-----12 OHS 95#
-----12 C2B pullups
6:00-9:00
--2 rounds:
-----14 OHS 95#
-----14 C2B pullups
... continue for 15:00

Results:  81 reps RX, 14+1 round 3, 16+2 @ 75# round 4, 18+5 @ 75# round 5

Conditioning:
5 rounds:
--AMRAP in 3:00 of:
-----Row 500m
-----Max reps push jerk 135# w/ remaining time
--3:00 rest

Results:  76 push jerks (20+16+15+11+14)

Cool down:  100 hollow rocks

Rilion Gracie BJJ practice in morning

Conditioning:
"CROSSFIT OPEN WOD 14.1"
AMRAP in 10:00 of:
30 double unders
15 power snatch 75#

Results:  220 reps (4 rounds + 30 du + 10 power snatch)

Rilion Gracie BJJ practice in evening

Conditioning:
21-15-9
Squat Snatch 75#
C2B pullups

Time:  14:25

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
Run 2mi w/ 10# vest

Time:  16:02.9

Conditioning:
AMRAP in 17:00 of:
1 power clean 205#
1 muscle up
2 power cleans 205#
2 muscle ups
...

Results:  6+6 and 4 power cleans completed in 17:00

Rilion Gracie BJJ practice in evening

Conditioning:
20 thrusters 95#
20 power cleans 95#
20 shoulders to overhead 95#
20 OHS 95#
20 front squats 95#

*5 burpees every minute on the minute

Time:  11:46

Strength:

1rm Split Jerk:  255#

1rm Clean:  235#, fail at 260#

1rm Snatch:  155#

Rilion Gracie BJJ practice in evening

Strength:
"CROSSFIT TOTAL"

Press:
165# x1
170# x1

Squat:
315# x1
345# x0
345# x0

Deadlift:
435# x1

Results:  170 + 315 + 435 = 920

Conditioning:
"OPEN WOD 12.4/13.3"
AMRAP in 12:00 of:
150 wall ball 20#
90 double unders
30 muscle ups

Results:  150 wall ball + 76 double unders = 226 reps

Rilion Gracie BJJ practice in morning

Strength:
Bench 6-4-2-5-3-1

195# x6
215# x4
235# x2
215# x5
235# x3
255# x1

Conditioning:
4 rounds (not for time):
25 band high pulls
rest :30
15 ring pushups
rest :30
10 dead hang pullups
rest :30
10 HSPU
rest :30

Rilion Gracie BJJ practice in evening

Strength:
Squat 3-3-3-3-3, then max reps @ 80% 3rm

215# x3
245# x3
275# x3
305# x3
335# x0
245# x10

Conditioning:
AMRAP in 7:00 of:
3 box jumps 24"
3 front squat 115#
6&6
9&9
...

Results:  completed 15&15 + 18 box jumps in 7:00

Strength:
4 rounds:  2 press & 2 push press

Results:  155#, 155#, 135#, 135#

Conditioning:
EMOM for 5:00 of:
---10 OH lunges w/ 45# plate
---5 burpees onto plate
EMOM for 4:00 of:
---10 jumping lunges
---10 butterfly situps
EMOM for 3:00 of:
---15 KBS OH 53#
---5 goblet squats 53#

Conditioning:
CrossFit Open WOD 13.7
AMRAP in 4:00 of:
15 thrusters 100#
15 c2b pullups

Results:  63 reps completed (2 rounds + 3 thrusters) in 4:00

Rilion Gracie BJJ practice in morning

Strength:
5 rounds (w/ 5 dead hang pullups in between rounds)
1 power clean, 1 push press, 2 push jerk

Results:  135# / bodyweight pullups / 155# / bodyweight pullups / 175# / 35# pullups / 195# / 35# pullups / 215#

Conditioning:
3 rounds:
10 push press 115#
20 KBS OH 53#
40 double unders
rest 2:00

Time:  9:29

Cool down:
3 rounds:
max reps bar dips
Results:  35+18+20 = 73

Strength:
Front Squat
3-3-3-3-3, then max reps @ 80% of 3rm

170# x3
200# x3
230# x3
260# x3
290# x1
205# x10

Conditioning:
AMRAP in 8:00 of "CINDY"*
*CINDY = 5 pullups, 10 pushups, 15 squats

Results:  9 rounds + 1 pullup completed in 8:00

Strength:
Bench
6-4-2-5-3-1
195# x6
215# x4
235# x2
215# x5
235# x2
245# x1

10-9-8-7-6-5-4-3-2-1 ring pushups

Conditioning:
30 pullups
run 400m
20 pullups
run 400m
10 pullups

Time:  6:23

Strength:
Squat
3-3-3-3-3, then max reps @ 80% 3rm

175# x3
225# x3
275# x3
325# x3
350# x0
260# x10

Conditioning:
21-15-9
SDHP 115#
HSPU
DU

Time:  13:39

Rilion Gracie BJJ practice in morning

Rilion Gracie BJJ practice in morning

Conditioning:
CROSSFIT OPEN WOD 12.2
AMRAP in 10:00 of:
30 snatch 75#
30 snatch 135#
30 snatch 165#
30 max reps snatch 205#

Results:  51 snatches completed in 10:00 (30 @ 75# & 21 @ 135#)

Strength:
5 rounds (w/ 15 bar dips between rounds x4)
1 press
2 push press
3 push jerk

Results:  95# / 15 dips / 110# / 15 dips / 125# / 15 dips / 140# / 15 reps / 155#

Conditioning:
AMRAP in 8:00 of:
10 burpees
5 pullups

Results:  9 rounds + 5 burpees completed in 8:00

Rilion Gracie BJJ practice in evening

Strength:
Front Squat
3-3-3-3-3
Then max reps @ 80% 3rm

225# x3
245# x3
265# x3
285# x3
300# x1
225# x10

Conditioning:
AMRAP in 7:00 of:
7 t2b
7 hr pushups
7 wall ball 20#

Results:  7 rounds + 7 t2b completed in 7:00

Rilion Gracie BJJ practice in morning

Conditioning:
Whole Life Challenge Official Workout:
11:00 running clock:
Run 800m
75 squats
50 abmat butterfly situps
25 pushups
max reps burpees

Results:  47 burpees = 197 reps total

Strength:
establish 1rm C&J

225# x1
250# x0

Conditioning:
"OPEN WOD 11.3"
Max reps 165# ground to overhead in 5:00 (1 rep for clean, 1 rep for shoulders to overhead)

Results:  18 grounds to overhead = 36 reps

Strength:
Bench:
6-4-2-5-3-1

195# x6
215# x4
235# x2
215# x5
235# x3
255# x1

Conditioning:
AMRAP in 10:00 of:
3 HSPU
5 ring dips
7 KBS OH 70#
Immediately followed by 100 abmat butterfly situps for time

Results:  8 rounds + 8 reps completed in 10:00
100 situps in 3:47

Strength:
Squat:
3-3-3-3-3, then max reps @ 80% of heaviest 3rm

225# x3
255# x3
285# x3
315# x3
335# x1
250# x10

Conditioning:
5 rounds:
5 front squats 135#
7 burpees
9 box jumps 30"

Time:  8:25

Rilion Gracie BJJ practice in morning

Conditioning:
"ANGIE"
100 pullups
100 pushups
100 situps
100 squats

Time:  25:42

Rilion Gracie BJJ practice in morning

Conditioning:
4 rounds:
--AMRAP in 5:00 of:
-----15 t2b
-----12 push press 95#
-----18 box jumps
--rest 2:00

Results:  8 rounds + 8 t2b completed in 20:00

Conditioning:
AMRAP in 8:00 of:
--row 214m
--20 jump squats
--14 mountain climbers
rest 1:00
AMRAP in 8:00 of:
--row 214m
--20 lunges
--14 1/2 burpees (drop to plank, not full pushup)
rest 1:00
AMRAP in 8:00 of:
--row 214m
--20 flutter kicks
--14 butterfly situps

Results:
1st AMRAP:  4 rounds + 108m
2nd AMRAP:  3 rounds
3rd AMRAP:  4 rounds + 20 situps