Wod

[molliesmaster]

tough run this afternoon- about 11.5 miles, normally a little over two hours; 4-5" of snow made it about three hours

I did see a bobcat though

You, sir, are an animal.

 

[jmez]

Crossfit Baseline for time
500m row
40 air squats
30 ab mat sit ups
20 push ups
10 pull ups

12 min EMOM
Advanced
7 KBS 70lbs
7 burpees

Intermediate
5 KBS 70#
5 Burpees

Novice
5 KBS 53#
5 burpees

 

[mtwarden]

You, sir, are an animal.

Danke kind Sir that run is one of my favorite out and backs, it gives me four good climbs almost equidistant from each other, but also four good descents where I can catch my breath a little. This last time out with the snow made it much more difficult on the ascents (wasn't too bad down).

Sadly looks like the treadmill this evening, we got a foot of snow last night and barely going to break 10 degrees today- doesn't look much better in days to come

 

[PJG]

as far as possible in 10 minutes:

10 power cleans 95/65

15 c2b pull ups

10 power cleans 135/95

15 c2b pull ups

10 power cleans 155/105

15 c2b pull ups

10 power cleans 185/125

15 c2b pull ups

10 power cleans 205/135

15 c2b pull ups

10 power cleans 225/155

15 c2b pull ups



BARBELL ENDURANCE



10 minutes to establish a

1RM squat snatch

then,

EMOM for 20 minutes:

squat snatch+hang squat snatch @ 75%

 

[mtwarden]

5.5 miles (46 minutes) on the treadmill; this arctic isn't going to break until early next week so looks like some time on the treadmill

 

[jmez]

Holleyman
30 rounds
5 wall balls 20#
3 hand stand push ups
1 power clean 225#

 

[mtwarden]

4.5 of "hills" on the treadmill last evening, looking like another treadmill day sadly

when it does finally warm up I'll be breaking out my running snowshoes- we've got a little over a foot of snow

 

[D_Eightch]

"egg nog"
14 minute time cap

5 rounds
7 Deadlifts @ 275#
30 Air Squats
14 Knees to Elbow

Follow it up with a core cashout
4x :30 hollow rock hold
4x :30 superman hold
alternate those 2
finish off with3x10 V-Ups

 

[PJG]

AMRAP in 12 minutes of:

10 hang power snatch 75/55

15 wall balls 30/20

 

[mtwarden]

5.5 (46 minutes) miles on the treadmill yesterday evening- treadmill getting very old

strength train this evening

 

[mtwarden]

Friday evening 15 sets of 20 pushups, 20 situps, 5 pullups

Today (low -24, high -7!) 10.5 miles on the treadmill 1:34:00; more than likely a treadmill session tomorrow too

 

[PJG]

4 rounds of:

12 thrusters

12 c2b pull ups

*scale accordingly to finish as close to 8 minutes as possible

 

[mtwarden]

well I actually got outside yesterday to run- it climbed to 17 which felt like 40 well over a foot of snow, so had to don my running snowshoes; this 5.5 mile loop normally takes me about 50 minutes, with snowshoes and a foot of snow just over two hours- very tough run!

going to strength train this evening

 

[PJG]

AMRAP in 6 minutes of:

8 deadlifts 165/105

8 burpees

rest 1 minute

AMRAP in 4 minutes of:

8 deadlifts 225/155

8 burpees

rest 1 minute

AMRAP in 2 minutes of:

8 deadlifts 275/185

8 burpees

 

[mtwarden]

strength trained yesterday evening

warmup
squats 5/5/5
bench 5/5/5
overhead press 5/5/5
chins 3x10
dips 3x25
situps 3x30

going to break the running snowshoes out this evening

 

[mtwarden]

5.5 miles on snowshoes Tuesday evening with a little blizzard thrown in for good measure

4.5 miles on microspikes this evening, many of the trails are getting packed down enough I don't snowshoes anymore

 

[D_Eightch]

Been slacking on posting workouts!!

Today was a 22 Minute Partner AMRAP
2 Rope Climb
12 KB Swing (70#)
22 Calorie Bike.

Partner A starts on rope, b swing, a bike. Alternate each movement.

 

[PJG]

Warm-up:

5 rounds

Row 250 m

9 EB High Hang Power Snatch

Strength: 5 x 1 min. Max rep Power Snatch @ 75% 1RM

*Rest 2 min. b/t rounds
XTRA:

a.)5 RFT

Row 300 m

15 Toes-to-bar

b.)10 x 10 Kipping HSPU

*each set must be UB

Happy to be home for the holidays.

 

[jmez]

10 min every two minutes
Back squat
6
4
2
2
1
Start around 70% 1 rep max and increase load every set

16.4
13 min AMRAP
55 Deadlift 225#
55 Wall balls 20#
55 cal row
55 hand stand push ups

 

[mtwarden]

a crisp 4.5 mile run yesterday evening- as soon as the sun starts down, the temps really plummet- run started in the high teens, in under an hour the temp dropped almost ten degrees

strength training planned for this evening