Wod

[justinspicher]

I took last week off so here is today's gig:

0700-5 RDS of 5 pull-ups, 10 dips, 20 KB swings once finished I did four rounds of 25/25 of crunches and heel touches.

1130-13 mile bike ride, took about an hour I think.

1730-5k trail run, finished in. 23:30

 

[Poser]

Thur 4-17:

15 min practice of 3 position Snatch (apparently, we are about to start a 8 week cycle of Sntaches)

3 rounds for time:
Run 400 m
21 Pull ups
12 deadlifts 275/185

18:07

 

[justinspicher]

EMOM push-up ladder:
1 min=10 push-ups
2 min=20 push-ups
Etc.
I got to 6 minutes and hit 55 before time ran out on me. Then I did 100 crunches. I swam this afternoon. 20 minutes of 50yd kickboard, 100yds freestyle. 10 minutes of freestyle at a moderate pace, completed 450 yards.

 

[Poser]

Fri 4-18:
7x1 3 Position Snatch

for time:
50 kettlebell swings 32/24 kg
30 Shoulder touches (hand stand, feet against the wall)
15 Toes to Bar
10 shoulder touches
15 Toes to bar
25 KB swings

10:29

 

[Poser]

15 min to establish 1 rep max Power Clean

3 rounds for time:
50 calories worth of rowing
15 handstand pushups
50 double unders

25:30

-rode my bike to the gym and back. 7 miles round trip.

 

[justinspicher]

I ran this morning, five trips up a .5 hill with two 65% sprints up the hill to approximately the 150m mark. I am going to do some upper body work tonight.

 

[mohawk32]

"30 Minutes In Heaven"

30 minute AMRAP of:

3 weighted pull-ups(20 pounds)
5 deadlift (185)
7 jump squats (45)
9 push-ups
200 meter run.

Pretty fun. I was a run shy of 7 rounds.

 

[Jason Snyder]

I took my third day off in a row. Feels awesome. Might go for a fourth tomorrow and then hit the trails hard this week.

 

[Brandon Pattison]

4/16
30 burpees
3 mile run
30 burpees

4/18
Stairs like the videos. Only one set.

 

[Poser]

4-21

15 min Snatch technique

"Amana"
9-7-3
Muscle Ups (rings)
Snatch 135/95

10:39

Rode my back to and from which is 7.5 miles round trip.

 

[justinspicher]

Ran a slow mile this morning with my two girls in tow on their bikes.

This afternoon:
21-15-9 of power cleans, pullups and kettle bell swings

21 PC @ 135, 21 pullups, 21 KB swings @ 35
15 PC @ 155, 15 pullups, 15 KB swings @ 40
9 PC @ 185, 9 pullups, 9 KB swings @ 53

3 x 10 of
Tricep extension, tricep pull down, reverse tricep extension

6 x 10 of
dips/push ups

 

[mohawk32]

CrossFit total today. That was FUN. Missed a back squat PR. PRed my overhead press and deadlift. We're going into a strength cycle again so it'll be interesting to see where I'm at after this.

Current total is 820 pounds.

 

[Jason Snyder]

8.5 mile trail run, max HR of 162.

 

[Brandon Pattison]

40 pullups
40 dips
40 clean n jerks
120 abs
24 bent over row double
24 bent over row single
24 curls
24 shrugs

 

[justinspicher]

Rode for 12 miles upon getting home tonight. I need to adjust my seat and aero bars.

 

[Brandon Pattison]

Rode for 12 miles upon getting home tonight. I need to adjust my seat and aero bars.

Taint issues?

 

[William Hanson (live2hunt)]

Taint issues?

I saw this comment on tapatalk and thought " no that can't be what he is talking about I'll have to read the context", but I was wrong it is what you're talking about. Lmao

 

[Poser]

Tue 4-22:

15 min to establish 1 rep max Front Squat

4 rounds for total reps:

2 min Max Effort KB swings 24/16 kg
1 min rest
1 Min Max Effort wall walks
1 min rest

169 reps

Rode my bike to and from the box. 7.5 miles roundtrip.

 

[justinspicher]

No, no taint issues yet......

My seat was pointed too far down so I was slipping off of it constantly and then the aero bars were to far forward. I was always adjusting on the bike so it probably looked like I was doing some hideous dance with no music.

 

[jmez]

5 sets three reps push press

27 box jumps
20 burpees
11 squat cleans @ 145

4 rounds. 24:19