Wod

[mtwarden]

a chilly 5 miles on the trails with Tiny Elvis- he hadn't been out since Friday, so he was more than raring to go despite the temps

 

[jmez]

1000m row
100 med ball sit ups 20#
80 wall balls 20#
60 med ball cleans 30#
40 med ball OH lunges 30#
20 med ball thrusters 30#
10 sand bag cleans 150#

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[Cant hit em]

1x1 power clean
-25% for 1xmax reps

Buy in
50 wall ball
100 dubs

Directly into
6-9-12-15
Chest to bar
Handstand pushup
Db squats #50x2

 

[TripleJ]

8 minute EMOM
2 Backs squats @80-85%

10 Minute AMRAP:
20 Alternating Hang Dumbbell Clean & Jerk, 50 lbs
40 Double-unders
20 GHS Sit-ups
40 Double-unders
20 Pull-ups
40 Double-unders

 

[mtwarden]

strength train this morning

deadlifts 5/5/5+, overhead press 5/5/5+ (65/75/85% of 1RM), weighted lunges 3x50 yds, chin-ups 3x12, core

 

[mtwarden]

1.5 hours of shoveling (more chipping than shoveling!) ice/cement packed snow berm that the plow so nicely deposited

after that Tiny E and I got for a tough 6 miles on the trails; littler easier for Tiny E as he can stay atop of the wind blown snow

 

[Ashy Larry]

Pull-ups
Pushups
Chin-ups
Close grip pushups
Shoulder dumbbell press
Deadlift - squat - sumo squat

 

[jmez]

Bench press 5x3
5 strict pull ups between sets

Partner WOD
Each partner completes a full round while other rests. Rotate between ski, bike, row.
20 min AMRAP
20 cal bike, row, ski erg
10 wall balls 20#
10 toes 2 bar
10 over box burpees

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[mtwarden]

waiting for it to warm a little, in the meantime

"Cindy" as many rounds in 20 minutes of:

15 air squats
10 pushups
5 pull-ups

18 rounds- don't think I could do much better than that

 

[jmez]

1x1 power clean
-25% for 1xmax reps

Buy in
50 wall ball
100 dubs

Directly into
6-9-12-15
Chest to bar
Handstand pushup
Db squats #50x2

Did this.

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[mtwarden]

well it didn't warm very much, not exactly a surprise- 5 miles with Tiny E on the trails, found a better packed trail this time

 

[Cant hit em]

Extra before class
1 mile run
1000m row

3 rounds
200m run
3 pullups
6 push up
9 kb swings
12 air squat
15 ab mat sit ups

Directly into

3 rounds @ 40% of snatch
30 dubs
3 hang power cleans+ 3 f. Squat+3 push press
30 dubs
3 hang power snatch+3 B.squats+3 snatch

 

[TripleJ]

Open workout 19.1

15 minute AMRAP:
19 Wall Balls 20#/10'
19 Calorie Row

Leg Destroyer

 

[jmez]

19.1

7 rounds

 

[mtwarden]

brisk 5 miles on the trails with Tiny Elvis, while cold- at least the trails were well packed

 

[Cant hit em]

19.1 = 255 reps
I only do this BS once

 

[Cedarsavage]

19.1 = 255 reps
I only do this BS once

Castro is a very sick man. lol. If I was healthy I'd try and follow along, cool how they're posting all that stuff.

 

[mtwarden]

5 miles on deep, snowy trails with Tiny Elvis- sadly the last day for 3-4 days, we go back into the freezer with forecast highs at 0

 

[slowelk]

I wondered if there were any roksliders doing the open. I lurk here often, to see what xfit stuff comes up.

9 rounds, 344 reps for me on 19.1. Lips were blue, face was tingling at the end.

 

[Cant hit em]

I wondered if there were any roksliders doing the open. I lurk here often, to see what xfit stuff comes up.

9 rounds, 344 reps for me on 19.1. Lips were blue, face was tingling at the end.

Crushed it !!!