Wod

[sahunter06]

No rest
Incline barbell smith 4x12; 1x15
Machine decline 4x12
Seated upright flys 4x20
Cable preached iso pushdown 4x15
Single arm cable nose breaker 4x15

 

[sargent]

6 miles today.

 

[Cant hit em]

Got some trail miles in with the pup yesterday
Today:
20 min e2mom
2 power cleans

40 min emom
Min 1 - 6 deadlifts
Min 2 - 10 burpee
Min 3 - 12 hang db snatch
Min 4 - Max box jumps
Min 5-Rest

 

[InkedElkSlayer]

Quick Chest/Bis/Cardio circuit
8 sets, no rest
Incline DB- 20/30/40/50/60/65/70/75
DB Curl- 15/20/25/30/35/40/40/40
1min treadmill 7.0 first few, then 8.0

 

[sargent]

3 miles today.

 

[Bigwilly556]

Murph ( modified ) w/#23 plate carrier

1 mile run

5 pullups
10 pushups x 20 rounds
15 squats

1 mile run

Time 46:33

20 minute 185* sauna followed by a cold shower. Gonna feel it tomorrow.

 

[Legend]

Murph ( modified ) w/#23 plate carrier

1 mile run

5 pullups
10 pushups x 20 rounds
15 squats

1 mile run

Time 46:33

20 minute 185* sauna followed by a cold shower. Gonna feel it tomorrow.

I just did my first Murph....67 minutes

 

[FlyGuy]

I’m 48 and I’ve been doing CrossFit for 5 years now. I had a heart stent put in late April 2021 (over 95% blockage in the LAD/“Widow maker” artery), so I missed doing Murph last year. It’s been a long road of recovery and I’ve been fighting my way back all year. I was in about the best shape of my adult life when this happened. I’m not back to where I was yet, but I’m still improving and regaining skills and endurance I lost.

In 2020 I was at 1:06 and change RX. This year I went body weight and was hoping for under 50 minutes but didn’t really have any expectations. Things started out great and I was pacing at sub 40 min and feeling great. Then, around the 7-8 round of Cindy I stood up from a set of push-ups and was REALLY dizzy and lightheaded. I’m in Houston and it was HOT! At 8am Heat index of 89° with 83% humidity, And I was trapped in a dead air space where the fans don’t really reach. Around the 12th round I started getting worried. All thoughts of a PR were completely out the window. This had turned into a survival event. Today has to have been the closest I’ve ever come to heat stroke. I finally shuffled across the finish at 1:03:21. My God I’m so glad that’s over!


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[Cant hit em]

No Murph for me today was garage grind

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[TripleJ]

Murph

I’ve done it a quite a few times over the last 10 years. I usually do 20 rounds of Cindy with or without a vest. Today was the first time I did it as written, straight through unpartitioned with a vest. Took a while…56:56.

 

[sahunter06]

No Murph just straight resistance today too

Chest/delt/tris quick one
Incline smith 155/205/225/225/205/155 18/12/8/8/12/18 or failure
Flat machine close grip 4x18/12/12/15
Dips 4x15 or failure 3 sec concentric
Incline reverse Arnold press 4x15
db lateral raises 3x15
db static lateral hold 3x1:00 each arm
Cable neutral grip pushdown 4x20/15/15/12
Single arm cable nose breaker 4x15-20
Suicides 8x 240 yds 15 sec rest

 

[ccc9092]

Power cleans 3x1 went heavy but kept it easy because of squat PR attempt.
Squat 5/3/1 and hit a new PR of 275 x3!!! Not much for some but I was really happy.

Did half Murph with no vest. 36:05.


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[jofes]

350 step ups, 45 lbl pack. Took me 20 min. 18" step.

 

[InkedElkSlayer]

Shoulders/Traps/Abs
9 sets. No break.
DB Arnold Press- 15/20/25/30/35/40/45/50/55 x 10
DB Shrug- same
Fisio Sit Up- x 12

4 sets
DB Dead & Shrug- 60/65/70/75 x 5ea

DB Clean&Press (floor 2 OH)-35s x 30

 

[Hardly_Hangin]

Had an amazing wedding saturday and now honeymooning in the keys (activity/food suggestions welcome), woke up before the wife and hit the hotel gym

Tuesday
5 min abs
3 rounds man maker variation
5x Pushup to row to clean and thruster to 5x single arm press Alternating from top
5x alternating from bottom ohp
5x cleans
5x rows
5x pushups
50ft rack carry
50ft farmers walk

3 supersets of curls x21, band scarecrows x10, tricep extensions x15

7.5 miles on bike (this was cool, did the 7 mile bridge stretch in marathon to pidgeon key and cruised down the block a ways and back)

 

[mtwarden]

well we made it out last night at about 8:30- 79 miles, 9700' of gain, on snow 40+ of the miles, lots of swift fords to contend with, lots of blowdown, lots of cold, rained all (all!) of Monday, but yeah we had fun

 

[TripleJ]

8 Minute Alternating EMOM:
-Max Alternating DB Hang Snatches, 50#
-12 cal row or bike

2 Minute Rest

8 Minute Alternating EMOM:
-Max Double DB Power Cleans, 50#
-12 cal row or bike

2 Minute Rest

8 Minute Alternating EMOM:
-Max Deadlifts 185#
-12 cal row or bike

 

[jmez]

4 rounds
5 squat clean 135#
10 bar facing burpees
5 deadlift 225#
10 ass bike cals
5 sandbag over shoulder 100#
10 row cals

 

[sargent]

2 miles today. I tagged a last day jake to finish out my turkey season for the year. Time to get ready for elk hunting!

 

[sargent]

3 miles with a 25# pack. 3 sets with the pack 10 squats, 10 lunges, 20 calf raises, 20 pushups.