Wod

[TripleJ]

Strength

Shoulder press 3 rds x 5 reps working towards 5 rep max

Push press 3 rds x 3 reps working towards 3 rep max

Split jerk, 3 rds x 1 rep working towards 1 rep max



WOD

10 Min AMRAP

10 American KB Swings, 70 lbs

30 Double Unders

8 Burpees

 

[mtwarden]

it was a little warmish today, well just plain hot; but Tiny Elvis managed to get a 5-ish mile hike/jog in- little cooler with some elevation gain and some tree cover mixed in

 

[Ashy Larry]

5 mile hike with 40lb pack in some steep ass country scouting some public land.

 

[PJG]

AMRAP in 15 minutes of:

20 DB snatch alternating arms 50/35

20 steps walking lunge w/DB in front rack

50 double unders

Barbell Endurance

5 sets of:

2 squat clean+2 jerks

3 sets of: power clean+hang squat clean+jerk

then,

EMOM for 8 minutes of:

2 squat cleans+1 jerk

rest 1 minute

then,

EMOM for 8 minutes of:

squat clean+jerk

 

[TripleJ]

"Jackie"

For Time...

1000 M Row

50 Thrusters, 45 lbs

30 pullups




One of my favorites

 

[Ashy Larry]

27 holes of golf. My favorite workout.

 

[mtwarden]

I got in nice 6-ish miles in this evening. I went back to where TE and I went yesterday and did a little more recce and was able to add 3 miles of new trail. No one has used this faint trail in some time, but it takes you up to a top of ridge with a big meadow- now full of lupine, monkey flower, arnica and a dozen other wild flowers in bloom. Life is good

 

[mtwarden]

4.5 miles on our new "secret" trail with my wife and Tiny E- it has a good climb (1300') to get to the top of the loop

 

[Ashy Larry]

Heavy today

4x5 bench
4x6 dumbbell rows
3x8 dips
4x8 wide grip pulldowns
3x6 chest flys
3x8 inverted hand cable rows
3x6 shoulder press
3x6 shoulder raises

 

[jmez]

5k day

Row
Run
Assult bike
Ski erg

You pick. I ran it

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[Ashy Larry]

195 lbs

Heavy leg day
6x6 squats
6x6 deadlift
2x8 single leg curls
2x6 single leg extensions

1.7 mile brisk walk with the wife to cooldown

 

[TripleJ]

Strength & Conditioning

6 rounds for time of:
6 Strict Handstand Push-ups
8 Ring Dips (Ring dips performed after a muscle up)
10 Push-ups




Cash-out: Assault Bike Challenge

As many reps in 45 secs as you can of:
Assault Bike Calories

 

[mtwarden]

I was greatly torn today- temps were a pleasant 70 degrees and wanted to run, but haven't been in the gym all week and don't want to turn into a pu$$y

so...

warmup
squats 3x5
bench 3x5
deads 3x5
dips 3x20
pullups 3x10

 

[Jason Snyder]

Man, I haven't been in the actual gym in weeks. I did a 9 mile loop on my mountain bike that has about 4k feet of vertical change in it.

 

[mtwarden]

you're going to turn into a pu$$y if you're not careful

 

[PJG]

0-7 minutes
Grace

9-14 minutes
AMRAP
15 cal row
30 double unders
2 muscle ups

15-20 minutes
AMRAP
15 T2B
100 m run
5 front squats 135

 

[Jason Snyder]

you're going to turn into a pu$$y if you're not careful

I might, but my dog won't fit in my fanny pack either


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[jmez]

Deadlift 10 min EMOM
Start at 50% 1 rep max and increase 5% every round
3,3,3, 2,2,2,2,1,1,1

Partner wod, 3 people
100 calories assault bike
100 burpee pullups
100 cal row
9 60m sled push 140# on sled

Two work, one rests. Cant start sled push untill the three other exercises are completed.
First three exercises can be done in any order or rep scheme.

We broke it up as follows: 10 cal assault bike, another doing burpee pullups, another resting. Move from the bike to the pullups, from pullups to rest and from rest to the bike. We cycled through that unitl the bike was done then did the same thing with the row. I was last on rower and finished just as the burpee pull ups got finished.

 

[PJG]

"Murph"

1 mile run

100 pull ups

200 push ups

300 air squats

1 mile run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

 

[mtwarden]

I don't do a lot of crossfit workouts, but have done that one (albeit w/o a vest)- it's a tough workout; makes you feel very good those guys are on our side

got a nice 12 mile run in this morning- it's a pretty tough out and backs w/ 2600' gain (divided into 4 climbs) w/ some technical rocky stuff thrown in for good measure; not the quickest I've run this route, but far from the slowest- pretty satisfied with the pace (just over 11 minute miles)