Wod

[CRJR45]

Gym day , wasn't feeling it today , only 104 floors

Bicep curls 3x15@100
Lat pulls 3x15@130
Seated rows 3x15@130
Tricep extensions 3x15@130
Bicep extensions 3x15@130
Hammer crunches 3x15 @ 150
Ab crunches 3x15 @ 100

 

[InkedElkSlayer]

30min of step ups with 55lbs.
Stretched and rolled out a lot pre and post.

 

[FlyGuy]

Dropped into a CrossFit gym in Shreveport, LA this morning. Here for just one night for work.


EMOM 10:
- 1 Squat Clean/min at 75% of max. (I did 165# for 5 reps, then bumped up to 85%, 185# for 5)

AMRAP 18
- 500m Row
- 25 T2B
- 250m Row
- 25 V-ups

Completed 2 rounds, RX. Veeeery slow. My hands were destroyed from yesterday’s Murph prep so I had to do all the T2B as singles. Took forever. But still a good workout. Every time I get my ass out of bed while traveling and hit a local gym I consider it a win no matter what.


Sent from my iPhone using Tapatalk Pro

 

[JD Jones]

4.5 run 9:22 pace 136 bpm

 

[state637]

Strength
Four sets of:
20-30 second Support Hold
immediately followed by…
Max Reps of Strict Tempo Dips @ 1111
Rest 30 seconds
Long Lunge Hold x 45 seconds each
Rest 60 seconds

Conditioning
Every 2 minutes, for 16 minutes (8 sets) for max reps of:
40 Double-Unders
12 Dumbbell Push Presses on each side (60#)
Max Reps of Wall Walks
This was tough!

 

[TripleJ]

4.48 mile (728') trail run this morning.

 

[mtwarden]

5 miles (600') with my wife and Tiny Elvis this morning; got a little earlier start and the temps were much better. Now we're getting crazy smoke rolling in from Alberta, BC and Saskatchewan

 

[mtwarden]

strength train this afternoon

squats- 4 x5 @ 70%, 1 x amrap @ 70%
bench- 4 x5 @ 70%, 1 x amrap @ 70%
pullups 4x10, 1 x amrap

core

 

[sahunter06]

Tuesday
Pull
Barbell bent over row 18/10/10/8/15 105/185/205/225/135
Rev grip from pull-down 18/10/10/10/15 100/115/130/145/85
Good mornings 18/15/15/12 135/175/185/205
Cable incline pullovers 20/15/15/10
Core
Suicides between each set 6x40yds

 

[sahunter06]

Legs
Deadlift 10/8/3/3 205/275/345/345

Compound sets
Quad leg press 15/15/12/12 325/375/425/475
Leg exts single leg 4x18 failure

Bench body leaning leg curls 15/15/12/12
Calf press 60/60/40

 

[Split toe]

Time to throw it on the pack and ruck.

 

[sargent]

2 miles today.

 

[InkedElkSlayer]

Short on time, did Legs quick

4 sets, no rest
Squats/Calf Raise-45/95/135/185 x 10
Hack Squat- Same
Farmer’s Carry- 45/50/65/70

5 sets of 5 reps, no rest
Squats- 225 x 5
Hack Squats- 205 x 5
Farmer’s Carry- 75s

 

[mtwarden]

4 miles (800') with Tiny Elvis this morning; temps nice (low 50's), but still a lot of smoke from the Canada fires

 

[TripleJ]

2X through:
4 rounds tabata at each station (0:20 on/0:10 rest)
-lateral wall ball toss to wall (2R/2L)
-bent over single arm DB row (2R/2L)
-single arm DB floor press (2R/2L)
-assault runner sprint
-double KB front rack hold

 

[state637]

Ran 1+ miles to local HS track then did this:

"Track Workout"
2 Rounds
Run 200m
Walk 200m for Recovery
2 Rounds
Run 400m
Walk 400m for Recovery
2 Rounds
Run 800m
Walk 800m for Recovery
2 Rounds
Run 400m
Walk 400m for Recovery
2 Rounds
Run 200m
Walk 200m for Recovery

Cool down 1+ miles home

 

[JD Jones]

Deads/pull-ups/shrugs and 4.5 mile hike

 

[sahunter06]

Push
Suicides bt each set 6x40yds
Incline db press 15/10/10/10 75/80/80/80
Med ball single arm barrel press 18/15/12/12 55/65
Seated flys 16/12/12
Plate lateral raises 18/18/15/15 25s
Shrugs 30/25/25 45s
Close grip press 25/15/10/10 105/185/195/195
Cable skull crushers 20/15/15/15

 

[CRJR45]

Gym day , slowed it down , only 97 floors
Bicep curls 3x15@80
Lat pulls 3x15@120
Seated rows 3x15@120
Tricep extensions 3x15@120
Tricep press 3x15@120
Hammer crunches 3x15 @ 150
Ab crunches 3x15 @ 100
Back extensions 3x15@180

 

[TripleJ]

5 minute EMOM:
5 strict pull ups
10 pushups
15 air squats

5 minute EMOM:
2 split jerks @ 75%
rep1: 2 second pause in the dip
rep 2: 2 second pause in the catch

4 minute EMOM:
1 split jerk @ 80%
2 second pause in the dip, 2 second pause in the catch

2 rounds for time:
400m run
25 handstand pushups
25 dual DB hang squat cleans (35# DBs)
50 duble unders


1 mile run