Wod

[Cant hit em]

Got my a$$ handed to me at Train to Hunt Oregon yesterday . Two take aways compared to last year , need to do more steady state cardio mixed into the crossfit , need to practice shooting angles and extreme short shots.

Binos will help next time , the scoring rings are not were “kill” shots are


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[mtwarden]

16.5 miles with ~ 4000' of gain- I'm going to feel this tomorrow :4:

 

[541hunter]

Felt pretty good and actually enjoyed myself


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[Jon Boy]

Felt pretty good and actually enjoyed myself


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Solid work

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[Jon Boy]

4 mile run

Circuit on my own today

4 rounds
40 Push up
10 overhead lunges w/ 45 sandbag
5 chest to bars
30 sit ups
30 tricep dips
20 sand bag squats
30 exercise ball crunches

Finished with 24 burpees in 1 min.


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[D_Eightch]

Front Squat- 1RM (110lb chains)

Front Squat - 1RM

Front Squat - 1RM (reverse light bands)

Barbell Reverse Lunges- 3x8

Sled Back Peddle - 5x 30 yards (bands around ankles)

Belt Walk - 5min

Weighted GHD Sit Ups or Weighted T2B - 4x25

Quad Fall Outs- 2min


"For time:
50 Cal Row
-1min rest-
40 Cal Row
-1min rest-
30 Cal Row
-30sec rest-
20 Cal Row
-30sec rest-
10 Cal Row"

 

[TripleJ]

Felt pretty good and actually enjoyed myself


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Good job man! Its a fun venue. I did the full a couple years ago, thinking about doing the half next year.

 

[TripleJ]

Weightlifting
Deadlift
EMOM x 12: alt minutes
- 10 Bulgarian Split Squats (5 each), 35 lb dumbbells
- 3 Deadlifts @ 75-80%


Metcon (Time)
For Time:
250m row
20 alt jumping lunges
20 thrusters 75 lbs
250m run

 

[jmez]

The shedevil

Fran
21-15-9
Thrusters 95#
Pull ups

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[mtwarden]

Fran is in my near future

 

[jmez]

Worst 4 minutes of your life.

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[mtwarden]

or longer

4 miles with Tiny E on the trails; legs are a wee bit sore from yesterday's run

 

[Jon Boy]

60 lb ruck up hogback trail

4 rounds
1 min plank
30 side crunch per side

AMRAP 15 min

5 pull up
10 burpees
15 air squat

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[mtwarden]

surprised myself w/ my squats and bench this evening - in a good way

Wendler week 19: squats 5/3/1+(4)/10@70%, bench 5/3/1+/10@70%, pullups 3x12, dips 3x35, core

 

[TripleJ]

EMOM x 20: Alternating
- 2 Hang Squat Clean and 1 Jerk @ 75-80%
- 60DU or 45 seconds jump rope
- 15 Handstand Push Ups
​​​​​​​- 15 Cal Row/Ski/Bike alternating

 

[JasonWi]

5/2/18 60:00 in/out the door
5 sets x 10 of dumbbell military press
5 sets x 10 of dumbbell lateral shoulder raises
4 sets x 10 of bent over dumbbell flys
5 sets x 10 of triceps
5 sets x 8-10 of dumbbell bicep curls
5 sets x 10 of 20" box steps holding a 55# sandbag

5/1/18 -- 3.0 mile run

 

[TripleJ]

Weightlifting:
3 Front Squat + 2 Push Presses + 1 Push Jerk
Every 2 Minutes x 5 rounds: building to a heavy set/max



Metcon (AMRAP - Rounds and Reps)
12 min AMRAP:
6 bar muscleups
12 dumbbell push presses (6/6) 50 lb
250m run

 

[mtwarden]

3.5 miles on the trails w/ my wife and Tiny E- felt like Spring today

 

[Cant hit em]

Split jerk 1x1 w/ 3 sec pause in catch position then —20% for 2x2

5 min amrap
200m buy in
8 Clean and jerk #95
4 box jump

3 min rest

5 min amrap
200m buy in
6 clean and jerk #135
4 box jump

3 sets bilateral farmer carry 45 sec


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[JasonWi]

2.24 miles jogged
6 sets of dumbbell flat benchpress
3 sets of incline dumbbell benchpress
5 sets of stiff legged dead lifts