Wod

[TripleJ]

10 minute EMOM:
-1 power snatch + 1 full squat snatch
Build to a heavy set


For time:
30 cal echo bike
20 alternating DB snatches 50#
60 double unders
20 alternating DB snatches 50#
30 cal row

 

[sargent]

2 miles with a 35# pack today.

 

[TripleJ]

24 minute alternating EMOM (4 total rounds)
Minute 1: 15 cal row
Minute 2: 15 goblet squats 53# KB
Minute 3: 15 toes to bar
Minute 4: 15 Dual KB deadlifts 53# KB's
Minute 5 & 6: 8 x 75' shuttle runs with 70# sandbag on shoulder

 

[mtwarden]

4 miles on the dreadmill, tomorrow is possibly worse than today

 

[InkedElkSlayer]

Legs this a.m. 4 warm up sets
Squats/Calf Raise-45/95/135/185 x 20/20/20/10
Plyos- x 5ea

2 sets plyos, 5ea
36in box jump
35lbs snatch to scissor lunge
25lbs front jump squats

Squats- 3 rep sets from 225 up to 345

5 sets, no rest
Bench Squats- 275 x 5
Deadhangs- 1min

3 sets, back to back, no rest,
Front Squat- 135/185/205 x 10/10/8
DB Walking Lunges- 35s x 10ea

 

[jmez]

For time:
30 cal echo bike
20 alternating DB snatches 50#
60 double unders
20 alternating DB snatches 50#
30 cal row

I did this. Poor choice after being sick with a respiratory virus for a week.

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[sahunter06]

Wednesday
Legs
25/18/15/15 legs ext
25/18/15/15 leg curls

Sumo deads 20/15/8/8 135-265
single leg Turkish squat TRX 16/15/15/15
Calf press 50/45/45/45

 

[sargent]

6x
5 pullups
10 pushups
4 miles with a 35# pack today. A couple inches of slush made the downhills nice and cushy, but hiking uphill was a little tougher than usual.

 

[MichigAndy]

4 mile jog on the sidewalk today no beach.

 

[InkedElkSlayer]

30min of stretching/mobility/warmup and a short circuit primarily of Farmer’s Carry early this morning.
My oldest and I are heading to AZ this afternoon for a “Senior Trip”. A Javelina hunt with a buddy of mine and maybe some AZ horn hunting if things work out as planned. It’ll be nice hiking and glassing in temps above 0.

 

[mtwarden]

no bueno on the trails today, -30F wind chill, soooo.... 4 miles on the dreadmill
and then strength train

5 sets (60 secs between sets)
squats x 5 @75%
bench x 5 @ 75%
pullups x 10

 

[sargent]

2 miles with a 35# pack today.

 

[MichigAndy]

3.25 mile beach run.

 

[TripleJ]

CrossFit Open

23.2A
Complete as may reps as possible in 15 minutes of:
-5 burpee pull-ups
-10 shuttle runs (25' out and 25' back = 1 rep)
*Add 5 burpee pull-ups after each round

23.2B
Immediately after part A, 5 minutes to establish a 1-rep max thruster from the ground.

 

[mtwarden]

We warmed up, but hard to call it warm at 12 degrees w/ a 8 mph wind, 0 wind chill. Anyways we (Tiny Elvis and I) got out for 5 miles (800')

 

[jmez]

Yesterday
20 min AMRAP
4 sandbag burpees 40#
12 wall balls
4 sandbag burpees 40#
12 box step ups

Today
1000m row
Then
10 rounds
4 KBS 53#
8 push-ups
4 pull ups
8 alt lunges
Then
1000m row

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[sargent]

17 miles with a 35# pack today.

 

[MichigAndy]

Back home. 30 mins on treadmill at 6.0 mph.
Exactly what I’m going for.

 

[mtwarden]

17 miles with a 35# pack today.

that's a good one!!

 

[mtwarden]

6 miles (1300') in some fresh snow w/ Tiny Elvis; lots of elk sign and no man tracks - all to ourselves