Wod

[FlyGuy]

Snatch Progression:
(High Hang Power Snatch + Hang Power Snatch + Power Snatch) = 1 rep
- 3 @ 65%
- 2 @ 75%
- 1 @ 85%
- 1 @ 90%

WOD

Part 1 - EMOM8:
- 6x DL @ 225/155#
- DU for reps w/remaining time

Part 2 - AMRAP8:
- Bike for Calories (12/10)
- 12 Slam balls (20/15#)

(160 RX)
It’s been a LONG time since I’ve gone RX 5/5, been a good week. Feeling so much better each week. Man it’s been a long year of recovery. I suck at DU, lost them during the recovery period. But working hard to get them back.


Then 15 arrows at 52 yds


Then 8 x 12 second “hill” sprints. Sprint up/walk down. I’m pretty close to sea level, so My hill was more of an “incline”.


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[mtwarden]

5 miles with the whole gang this morning- wife, grandkids and Tiny Elvis

 

[InkedElkSlayer]

Friday- Tris/Back/Abs
Warm up Hanging Pull up ladder to 10

5 sets
Close Grip Bench-45/95/135/185/205 x 20 down to 8
Dead-45/95/135/185/205 x 12
TRX Inverted Rows-10, 22 pull ups on last set
Hanging toes 2 bar-12

2 sets, no rest
1-arm Barbell Deadlift-135 x 5ea arm
Kettle Bell Swing- 20 x 30
Dip-Body x 30

Farmer’s Carry-60s x 120yds

 

[sargent]

10 miles with a 30# pack.

 

[jofes]

Ruck this AM with 40 lbls before the heat, notice the insane elevation gain, gotta love Kansas.

 

[FlyGuy]

Today was my CrossFit Gym’s 10th anniversary. To celebrate the occasion they tried to kill all of us.

“A WOD for the Decade”

10 (TEN!!!) Rounds for Time:
- 10x Pull-ups
- 10x Hang Power Cleans (115/75#)
- 10x Burpees
- 10x Jumping Lunges
- 10x Wall Balls (20/14#)
- 10x Hang Power Snatches
- 10x HSPU
- 10x Russian KB Swings (52/34#)
- 10x Cal Row
- 10x Front Squats

I did 400 reps RX in 60 minutes (out of 1000). Way too hot. Hands are torn apart. I’m Going to be worthless for the rest of the day. But I went 6/6 RX this week. Best week I’ve had in a really long time!


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[mtwarden]

8 miles and 2000' with my grandson and Tiny Elvis - gorgeous day, sunny with highs in the upper 60's; sadly that's goin to end in a couple of days and we're going to get a blast of 90's

 

[Cant hit em]

Partner Wod 34 minute cap

8rds
9 burpee over db
18’ oh lunge #35
20 situps
18’ oh lunge
6 ground to oh #95

One partner work the other run 200m -switch and pick up in the wod wherever you were at.

With remaining time establish a heavy
Snatch
Clean and jerk

 

[sahunter06]

Friday
Russian deadlifts 5x20/15/15/15/10 135-185
Single leg db squats 3x12 50#
Compound set single leg exts/leg curls 3x20 failure
Calf press 3x25-30

1 mile ruck 65# pack

It was a lovely 92 degrees at 7:30 last night

 

[mtwarden]

4 miles on the trails with my grandkids and Tiny Elvis this mornong

strength train this afternoon

deadlifts 5/5/5+/amrap @ 65/75/85/65% of 1RM
overhead press 5/5/5+/amrap @ 65/75/85/65% of 1RM
mtn lunges 3x10
chin-ups 25-22-20
core

 

[JasonWi]

65 KB swings @ 50#
40 KB swings @ 40#
30 KB swings @ 30#
9 pull ups
4 x 15 seated cable rows
4 x 8-12 wide grip lat pulldowns
4 x 20 single arm cable rows
4 sets 0:30 battle ropes
5 sets of wood chops both cable and medicine ball

Shot 30 arrows this morning 35-54 yards

Yesterday morning left at 4 am drove 4.5 hours —hung two tree stands for elk season then drove the 4.5 hours back home.

 

[sahunter06]

Hypertrophy
Dips 4x15/failure ( 3 sec eccentric )
Single arm standing barbell press 4x15/12/10/10/15 55/65/75
Incline press 4x15/10/10/15 135-185
Cable flys 2x20
db lateral raises 4x20
db skull crushers 4x15/20
Standing cable skull crush 4x15-20
Single arm cable angled pushdown 3x15

 

[InkedElkSlayer]

Warmed up good with hip flexor, counterbalance squats, side step ups, etc.

4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185
Kettle Bell Swing- 20 x 15
Decline Sit Up- 15

Squats- 3 rep sets from 225 up to 385

Bench Squats- 225 x 51 for time… 3:15

Gonna do an evening PT hike with the wife around 1.5mi after dinner when it cools off.

 

[sargent]

4 miles with a 30# pack today.

 

[InkedElkSlayer]

Chest/Bis
4 sets
Bench-45/95/135/185
Barbell Curl-45/45/55/65
Push Up-15
DB Curl-20/25/30/35

2 sets Plyo Push Ups/Plyos Barbell Curls

Bench- singles from 205 up to 255

2 sets
Bench- 225 x 6, drop set 225/205/185 5x5x5
Reverse Curl- 65 x 12

Drop set Incline BD Bench-75s x 15/60s x 8
Preacher Curl-65 x 21
Farmer’s Carry- 75s

3mi. over and back hill run, 500vert

 

[JasonWi]

4 sets of walking lunges 20 yards back and forth 55# sandbag
4x12 20” box step ups 35-55# sandbag
3 sets of DB incline bench press 35-60
5 sets of decline barbell bench press 155-275
6 sets of various abdomen exercises
32 chin-ups
4x20 cable flys

 

[mtwarden]

7 miles, 1300' with Tiny Elvis this morning- beating the heat that's coming

 

[FlyGuy]

EMOM5 - Strict Pull-ups:
- 10/8/6/4/2

BenchPress
- 2 x 1 @ 95%
- 2 x 1 @ 100% (maxing out next week)

WOD - For time:
- 50/40 Cal Row
- 40 Air Squats
- 30 KB sumo DL high pulls (62/44)
- 20 Box Jump-Overs (24/20”)
- 10 Clean & Jerk (175/125#)
- 20 Box Jump-Overs (24/20”)
- 30 KB sumo DL high pulls (62/44)
- 40 Air Squats
- 50/40 Cal Row

(21:58 RX). Went for it. That C&J is 90% of my current max. Took me a while but got all 10 reps in!


Then 15 arrows at 53 yards


Then at Home:
- DB bench press 3x10@50#, 1x6@65#
- 15 Min DU & Handstand Practice


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[jofes]

60 lbls of sand was quit abit slower than with 40...

 

[Hardly_Hangin]

Starting strength week 4 day 10
My squat weight progression has normalized. I was making 20 pound jumps until i hit 305. Bench is steadily increasing, but not at the rate i anticipated (2020 fall i got 315 1rm). Deadlift is a grind every single workout, the weights feel so heavy now.

Squat 3x5 @ 325
Bench 3x5 @ 230
Deadlift 1x5 @ 360

Read my other post and feel free to give feedback there

Why Strength Train

Assuming you're not a bodybuilder or competitive athlete, why is it important to train strength? Research indicates that strength is directly correlated to health and longevity, and naturally the muscle growth required for strength is visually appealing. But to what end? Where is the line of...

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