Wod

[Hooverfb]

Swam today. 2 laps, then 20 minutes sprints, then 4 minutes laps.

 

[Cant hit em]

Partner workout
Switch each round (1 work 1 rest )

10 rds
10 hang dumbell clean and jerk #50
14 box jump over
18 cal row

10 min emom on echo bike
1 min : max cal
1 min : rest
Repeat

 

[Hooverfb]

Overhead tricep press (basically just the last third of the ohp) superset with zercher goodmorning
115x6&145x8, 120x6&155x6 x2
Zercher squats
175x5,180x4
Decline tricep extensions superset barbell curls & decline situps +half rep
75x12&75x8& 45lb plate x10
x3

 

[mtwarden]

Got back from a great (but tough) snowshoe trip- day one was 14 miles and close to 6000' gain, just bivied up in meadow under a couple of big Doug Fir's; day two was 18 miles and about 4000' of gain. Saw quite a few deer (surprisingly given the snow), including a bachelor herd of six bucks. Saw a couple of bull elk bedded on an opposite ridge- wolf tracks and lion tracks sprinkled here and there.

We were supposed to do one more night at a Forest Service cabin, but by the time we hit the second trailhead we were close to four -five hours behind and near dark, so we hoofed it back down the road to the original trailhead and called it good- hit the York bar for burgers and beer a couple hours after dark

 

[Cant hit em]

Earned your beers Warden , awesome pics

 

[JasonWi]

That looked like a wonderful time (if a person likes hard work, suffering and cold weather ) seeing these pictures makes me excited for my next trip.

Did little E go with you?

 

[mtwarden]

Thanks gents

I knew going in this would be a bit much more for Tiny Elvis, so he was left to guard my wife and house

 

[Hooverfb]

1-6 loading
Front squats
185-155, 190-165
Pause front squats
135x12
Barbell lunges
135x4 each leg.

 

[TripleJ]

Every 0:45 for 12 rounds, alternating between
-2 Front Squats with 2 second pause in the bottom, 225 lbs
-15 KB Swings 53 lbs
-0:45 Plank

10 Minute AMRAP:
200m row
10 pull-ups
7 deadlifts @ 185 lbs
4 hang power cleans @ 185 lbs

 

[JasonWi]

6 sets of bench press 135 -265
6 sets of # 176 tire flips
5 sets of farmers carries #120
2 set of waiters #20/suitcase #60
5 sets of battle ropes
5 sets of walking lunges #40 sandbag

 

[mtwarden]

4 miles on the trails with Tiny E- I've found getting out after a hard trip is the very best medicine to help with inflammation and soreness

 

[Cant hit em]

Bench press superset with barbell row
3x10

“Nancy”
5 rounds for time
400m run
15 overhead squats #95

18 minute cap

 

[MTForester]

24 mile overnighter on the XC skis this weekend. Tough trail breaking going in/up on Saturday. Only took about 4 hours to come back out yesterday though.

 

[gburk]

Sunday was a r&r day after ass kicking by Lt murph.
Today was cutting up an oak tree that fell over in an old lady’s front yard. Mostly a forearm workout running chainsaw but with a few log to truck deadlifts mixed in.

 

[TripleJ]

Every 2 Minutes for 12 Rounds
Rounds 1-6
-12 Cal Bike/Ski Erg alternate each round
-8 KB Swings 70 lbs
-8 Toes to Bar
Rounds 7-12
-12 Cal Row/Assault Runner alternate each round
-8 Thrusters 95 lbs
-8 Toes to Bar

 

[hunting1]

Did my first Crossfit throw down Saturday, sore!

Today back at it,
"Speed Limit"
Buy-In: 100/80 Calorie Assault Bike

Max Rounds:
8 Burpees Box Jumps
8 Chest to Bar Pull-ups

 

[JasonWi]

5 sets of narrow grip pulldowns 120-200#
4 sets high cable rows 40-80#
4 sets wide grip rows 80-110#
8 sets of lawnmower rows 40-100#
4 sets of military press 35-60#
3 sets front shoulder raises 15,25,25

 

[gburk]

what is time limit for Max Rounds? is that a standard thing (since you don't mention it)? thanks.

Did my first Crossfit throw down Saturday, sore!

Today back at it,
"Speed Limit"
Buy-In: 100/80 Calorie Assault Bike

Max Rounds:
8 Burpees Box Jumps
8 Chest to Bar Pull-ups

 

[Hooverfb]

4x 40 yd tire flips for time.
3x 2 minutes 50# sandbag ground to shoulder, overhead carry lunge, put down, repeat. (This beat me up)
2x 2minute 225lb trap bar carry
3x 90lbs sled sprint 20 yds

 

[jmez]

3 rounds
55 double unders
35 wall balls 20#
15 push press 95#


500m row max effort