Wod

[Dr Evil]

CrossFit Open workout 23.1

14 minute cap
60 cal row
50 toes to bar
40 wall balls 20#/10'
30 power cleans 135#
20 ring MU

185 reps

That's awesome !

I did the same workout today. Got 174 reps RX, which made me feel pretty good for the 50-54y old class. I knew I couldn't do the Muscle Ups I just went slow and steady and made sure not to hear "no rep"

 

[TripleJ]

That's awesome !

I did the same workout today. Got 174 reps RX, which made me feel pretty good for the 50-54y old class. I knew I couldn't do the Muscle Ups I just went slow and steady and made sure not to hear "no rep"

Nice work!!!

 

[sargent]

4 miles today.

 

[thinhorn_AK]

-easy snowshoe with the dogs (3-4 miles)
-easy 5k on the c2 rower (21:02)
-3x10min box steps w/40lbs
-worked my pull-ups/chin ups for a while.

 

[mtwarden]

7 miles (1400') with Tiny Elvis this morning

strength train this afternoon; 5 sets (60 second rest between sets)

deadlifts x 5 @ 75%
overhead press x 5 @ 75%
chin-ups 13

really quick workout- a little over 20 minutes, but gets the heart up a bit

 

[InkedElkSlayer]

Snowshoed 3.5mi looking for the match to the paddle my youngest found a few weeks ago. My wife, oldest and I drove the truck and snowshoed up from below. My youngest had to coach a tournament then he took the UTV to the top a couple hours later. We met up on the ridge and did a walk through. I found the match about 200yds from the UTV. Very pleased. Last year my oldest and I found this bull. This year my youngest and I matched him up. 1 little set and this set so far in 23.

 

[sargent]

^ Nice!

10 minutes HICT step ups 85#
1 mile with a 35# pack today.

 

[MichigAndy]

3.5 mile beach jog

 

[mtwarden]

3 miles with Tiny Elvis and close to 0' of ascent; visiting relatives in Missoula so just a city hike

 

[InkedElkSlayer]

After finding the 2 moose sets, we started over from ground zero. My wife, the youngest and I had a pretty full day.
6.5mi and 1600vert in some tougher conditions. Hiked the first and last 1.5mi in about 6in of crusty snow. Snowshoed over a huge brush field filled with downfall and unstable snow. Didn’t find anything and this storm they’re calling for is definitely blowing in. Pretty good day though. Damn good lunch fire that cooked the Elk smokies under a rimrock cliff out of the wind.

 

[sargent]

6x
5 pullups
10 pushups
3 miles with a 35# pack today.

It felt good to stretch my legs a bit after 9 hours in the bleachers at a wrestling tournament yesterday.

 

[MichigAndy]

3.25 mile beach jog

 

[TripleJ]

6 minute AMRAP/2 minute rest x 3 rounds

1) 8 squat clean & jerk @ 55%
8 chest to bar pull ups + 8 pull ups

--2 minute rest--

2) 4 squat clean & jerk @ 65%
12 wall balls

--2 minute rest--

2) 2 squat clean & jerk @ 75%
8 bar MU

 

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 4545/50/55 x 12/12/10/10

Bench- 205/215/225/235/245 x 2, no rest other than adding weight

Bench Drop Set- 225/205/185 x 6/5/6

2 sets, no rest
DB Incline Bench- 75s x 12/7
Preacher Curl- 55 x 12

2 sets, no rest
Push Ups- x 50/25
Farmer’s Carry with 85s x 45sec
Followed 2nd set with 1min Deadhang

Finished with 1mi at 12% incline

 

[mtwarden]

4 miles (800') w/ my wife, youngest daughter and Tiny Elvis

 

[sargent]

10 minutes HICT step ups 85#
3 miles with a 35# pack today.

 

[MichigAndy]

4 mile beach jog

 

[InkedElkSlayer]

Circuits straight through. No rest other than switching weights. 50min of work. Been fighting off a head cold the last couple days. This got me sucking wind.

4 sets
Dead/Shrug- 45/95/135/185/185 x 12ea
DB Arnold Press- 20/25/30/35s x 12
Hanging Toes 2 Bar- x 12
90sec treadmill run- 12.0% at 6.0

4 sets
DB Dead/Shrug- 85s x 6ea
OH Press- 95 x 12
TRX knees 2 chest- x 12
Pull Up- x16
90sec treadmill run- 12.0% at 6.0… 44min

Then straight to 12% hike for the remainder of the 50min

 

[MichigAndy]

This got me sucking wind.

I’d reckon that would.

 

[mtwarden]

4 miles (700') on the trails, with Tiny Elvis- sadly looks like the next 2-3 days on the dreadmill, hopefully our last Arctic blast!