Wod

[Brandon Pattison]

35 burpees
4.5 mile run
35 burpees

85 degrees sucks!

 

[Jason Snyder]

It's been a good week. I'm wiped....

Sunday - 11 mile trail run
Monday - 10 mile mountain bike ride
Tuesday - Insanity Max Cardio and 4 mile trail run
Wednesday - 15 mile mountain bike race (average HR of 165 for 1:15)
Thursday - 8 mile trail run
Friday - P90X3 pushup/pullup workout

 

[Brandon Pattison]

Modified 300

 

[mohawk32]

30 min AMRAP

3 deadlifts at 275
5 strict pull-ups
7 box jumps- 20 inch box
9 push-ups

Got 8 rounds. Pull-ups are one of my few strength weaknesses.

 

[jmez]

2 min partner medicine ball sit ups 20# ball
2 min plank hold

10 min Amrap
30 double unders
5 handstand pushups
6 lunge walks

6 rounds

6 min Amrap
10 headcutters 53#
5 chest to bar pull ups

4 rounds

Cash out 2 400m sprints

 

[mtbshark]

Walked in the rain with some dude named Travis

 

[Jason Snyder]

Walked in the rain with some dude named Travis

Was it a warm rain?

 

[mtbshark]

Was it a warm rain?

not to bad

 

[Poser]

15 min to establish 1 rep max Bench Press (literally cleaned the dust off the benches to do this)

"Mary"
20 Min, As Many Rounds As Possible

5 Handstand Pushups
10 Pistols (one legged squats)
15 Pull ups

6 rounds + 15

 

[jmez]

5 sets of three split jerk

12 minutes, 4 minutes per exercise no rest between, count reps

Clean and jerk @135lb 24
Row max calories 70
Burpees 45

This was a rough 12 min. Much worse than I thought it was going to be.

Cash out, 50 situps for time. Plank hold for the total time the sit ups took.

 

[justinspicher]

7 min time cap of 60 burpees to chest to bar pullups. I finished with 4 seconds to go.
5x3 on strict press at 70,75, and. 80% 1rm.

Burnout on bench and curls

 

[mtbshark]

Dead lift 5x50/60/65%, 3x75/85%, 1+95%

Then for time 3 rounds
15 70# kettle bell swing
400m run
20 alternating pistols

13.51

 

[Poser]

Tue 5-13

15 min: Hi Hang Snatch

8 min AMRAP
200m Run
20 Pistols (one legged squats)
10 Push Jerk 100/145
--no rest--
3 Min Max Effort
Over the bar, lateral burpees

2 complete rounds + 23 burpees.

 

[mtbshark]

The meat of today was
Cindy:
20 amrap
5 pull ups
10 push ups
15 squats

20+5

Then
2 sets of 8
tabata flutter kicks

 

[justinspicher]

1RFT:
800m run/30x185 DL
600m run/20x185 DL
400m run/10x185 DL

5x3 DL @ 225

Dips-5x20-plank position while partner does his set.

 

[Poser]

15 min to estb 1 rep max Shoulder Press (strict)

For total time:

50 KB swings 24/16 kg
25 hand release push ups
rest 2:00

16:33

 

[Brandon Pattison]

5/13/2014 4K
5/14/2014 100 Burpees

 

[jmez]

Mr. Joshua

5 rounds for time
400m run
30 GHD situps
15 Deadlift @ 250#

32:16

 

[mohawk32]

Today was great.

10 minutes to work up to heavy single snatch grip push press.

10 minutes to work up to heavy single power clean.

10 minutes to work up to heavy 3x back squat.

5x5 close grip bench and kettle bell row.

 

[justinspicher]

Did Kelly today:
5RFT- 400m run, 30 x wall ball, 30 x box jumps
20lb ball to 10' target/24" box

EMOM x 5 minutes of 2 x snatch. Used 75lbs. Conducted sit-ups during the remainder of the minute