Wod

[sargent]

6 miles today.

 

[state637]

Strength
Take 20-24 minutes to build to today’s 1-RM Clean
*Make at least 5 working reps after warm up

Conditioning
“2008 CrossFit Games Finale”
For time:
30 Squat Clean to Overhead (155/105)

 

[TripleJ]

Every 2 minutes for 12 rounds (alternating, 3x through)
-30 cal row or ski erg
-10 pull-ups + 8 chest to bar pull-ups + 4 bar MU
-Max reps strict handstand pushups
-Rest

 

[mtwarden]

4 miles (400') with my wife and Tiny Elvis on a bluebird December day—sun shining and mid 40's

 

[sargent]

Wendler week 3 deadlifts
dips
DB incline bench

 

[InkedElkSlayer]

8 sets, no rest
Ran the rack on DB Dead & Shrugs- 10s up to 50s x 10

DB Clean & Press- 30s x 21

DB Thrusters- 30s x 21

20min on the treadmill alternating between walking on incline and running

 

[InkedElkSlayer]

Needed to be quick today

5 set circuit
DB Arnold Press
DB Curl
DB Tri Extension
Abs

15min on treadmill

 

[state637]

Twisted Aerobic Conditioning
Move for 40 minutes, BUT start adding other movements into your Aerobic Conditioning.

5 minutes of Rowing, Biking or running with 2 or 3 minutes of
box jumps, jump rope, wallballs, burpees - keeping your HR between 24-26 beats per 10 sec while doing these movements. You will really have to test out the pace of movement to make sure you don't exceed 24-26 beats.

 

[mtwarden]

5 miles (600') with Tiny Elvis this afternoon

 

[sargent]

10 miles yesterday

 

[TripleJ]

8 minute EMOM:
2 push press w/ 5 second overhead hold on 2nd rep (75-80%)


15 minute AMRAP:
-8 cal row
-6 double DB squat cleans (40# DB's)
-6 double DB push press
-6 burpees over the DB's

 

[mtwarden]

5 miles (700') with Tiny Elvis; even though we've had a bit of a warmup—the ice on most of the trails doesn't seem to be budging. Spikes for the win!

 

[sargent]

3 miles today.

 

[mtwarden]

4 miles (400’) with Tiny Elvis

 

[mtwarden]

strength train this afternoon

deadlifts 5/5/5+/amrap @65/75/85/65%
overhead press 5/5/5+/amrap @65/75/85/65%
chin-ups 25-25-25
core

 

[Squirrel Master]

I'm still staying with it, just been pretty busy. Hunting a lot, and then last Thursday was my last day as Chief of Police at the school where I work. One of my best friends retired from Parks & Wildlife after 20 plus years as a Game Warden, ran for Sheriff, and won. I'll be going back to the Sheriff's Office where I first started back in 2003 on January 1st as his Chief Deputy. Hope everyone had a Happy Thanksgiving!!

 

[mtwarden]

^ congrats on the retirement and the new job

 

[sargent]

Wendler week 4 (deload week)
overhead press
squats
pullups/chinups

 

[mtwarden]

4 miles (500’) with Tiny Elvis

 

[Brady R]

15 Min EMOM
-DB Bench x20
-Bent Over DB Row x12
-Rest

15 Min EMOM
- Wide Grip Lat Pull Down x15
- Push Up x15
- Rest

8 Min EMOM
-Chin Up Grip Lat Pulldown x15
-Tricep Push Down x15-20

8 Min EMOM
-DB Curl x10-15
-DB Lateral Raise x10-15

Post Gym Run - 6.64 Miles Zone 2