Wod

[state637]

Strength
Every minute, on the minute, for 12 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 6 reps
Station 2 – Tall Box Jumps x 5 reps
Station 3 – Plank Hold x 45 Seconds
Station 4 – DB Tricep Extensions x 20-25 reps

Conditioning
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Deadlift @225
20 Double-Unders
2 Deadlift
30 Double-Unders
3 Deadlift
…and so on, following the pattern for 10 minutes.

 

[TripleJ]

4.1 miles (700') with a 50# pack

 

[sahunter06]

Wednesday Legs

Thursday push day

 

[sargent]

3 miles (600') with a 85# pack today.

 

[InkedElkSlayer]

Easy 5 set circuit straight through after a lengthy stretch out.

Bench- 45/95/135/185/205 x 10
Barbell Curl- 45/45/55/65/75 x 12
Push Up- x 15
1/4mi run

Getting back on cycle after less than 10hrs of sleep since Friday.

 

[state637]

6 mile trail run

 

[FlyGuy]

CrossFit 5 days this week and a 6.5 mi Ruck today. Rucking is my least favorite, it takes so long and it’s incredibly Hot and muggy down here (high is 107 today! Ridiculous!). That last mile I was so hot that I really wanted to take my pants off. But I made the mistake last year of skipping rucking altogether and I’ll never do that again. My shoulders and hips just weren’t conditioned to the weight and the pressure from the straps, and the first 4-5 days of that hunt were extremely uncomfortable.

4 weeks until I hit the mountain!

 

[sargent]

3 miles with a 45# pack today.

 

[TripleJ]

Partner workout
18 minute AMRAP
Partner A:
150m farmer carry, 2x53 KB
Partner B:
AMRAP of
3 deadlifts @ 50%
6 burpees over the bar
9 cal row

Partners switch places after farmers carry is complete

 

[sargent]

2 miles today.

 

[CRJR45]

I'm back after being AWOL , work , grandkids , I have a ton of excuses , LOL
Gym day
35 minutes=110 floors on the Stepper
Rotary Torso 3x20@180
Leg lifts 3x15
Knee lifts 3x15
Arm curls 3x15@80
Tricep extensions 3x15@130
Lat pulls 3x15@130
Seated rows 3x15@130
Back extensions 2x15@180

 

[rharbaugh]

4 miles 50lb pack 300’


Sent from my iPhone using Tapatalk

 

[TripleJ]

4 rounds for time:
-6 strict pull-ups
-12 push-ups
-24 alternating lunges
-36 cal C2 bike

3 rounds:
-10R/10L side plank w/ rotation
-10R/10L kneeling pallof press with hold

 

[InkedElkSlayer]

Short on time. Ran the rack twice.

DB Thruster- 9 sets of 5 reps, from 8s to 45s

DB Dead and Shrug- 8 sets of 5ea, from 40s up to 95s

 

[RSather528]

8 miles this weekend. Started digging and setting fence posts, a different type of workout.

 

[sahunter06]

Push day
Suicides b/t each set 4/40yd

Incline db press 12/10/7/10 70/80/90/70s

Compound sets
Barbell shoulder raise 15/11/8 45/50/55
Dips to failure 3 sets


Compound
db shrugs 15/12/9 80/80/90s
Barbell hang curl 16/14/10/8 45/65/75/90

db skull crush 12/10/8/11 80/80/90/65
Stand cable curl to failure 4sets

 

[state637]

Conditioning
3 RFT 1:1 work to rest
Assault bike 50 cal

Strength
Three sets of:
Bulgarian Split Squats x 8 reps each leg tempo @ 3111
Rest 1 minute
Single-Arm Dumbbell Row x 8 reps each arm tempo @ 2111
Rest 1 minute

 

[dtrkyman]

11 miles 2400 ft, 3.5 mph average, no pack.

 

[sargent]

3 miles with a 45# pack today.

 

[rkcdvm]

40/20/70 , 30/15/40, 20/10/30
Bike , deadlift, doubleunders
Had to do dead lifts at 88lb kettle bel because shoulder issues . Whole thing took just under 20 minutes . I never realized how much you use your back and shoulders with an assault bike until I had to do it one handed today. The jump rope felt fine though