Wod

[JD Jones]

Phase 2 PUSH #2
Friday, Mar 06, 2026 at 4:22pm

Lateral Raise (Dumbbell)
Set 1: 25 lbs x 20
Set 2: 25 lbs x 20
Set 3: 30 lbs x 15
Set 4: 30 lbs x 15

Incline Chest Press (Machine)
Set 1: 270 lbs x 18
Set 2: 320 lbs x 10
Set 3: 320 lbs x 10
Set 4: 320 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 140 lbs x 17
Set 2: 180 lbs x 10
Set 3: 180 lbs x 10
Set 4: 180 lbs x 10

Overhead Triceps Extension (Cable)
Set 1: 120 lbs x 10
Set 2: 130 lbs x 9
Set 3: 130 lbs x 9

Incline Chest Fly (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 12
Set 3: 45 lbs x 13

Treadmill 45

 

[mtwarden]

4 miles (400’) with my wife and Tiny Elvis

 

[mtwarden]

4 miles (400') with Tiny Elvis; a little freshening of snow in the Elkhorns

 

[JD Jones]

Phase 2 PULL #2
Saturday, Mar 07, 2026 at 2:01pm

Bent Over Row (Barbell)
Set 1: 155 lbs x 15
Set 2: 155 lbs x 12
Set 3: 155 lbs x 12
Set 4: 165 lbs x 10
Set 5: 165 lbs x 6

Lat Pulldown (Cable)
Set 1: 160 lbs x 13
Set 2: 160 lbs x 14
Set 3: 160 lbs x 14
Set 4: 160 lbs x 14

Single Arm Cable Row
Set 1: 65 lbs x 14
Set 2: 65 lbs x 14
Set 3: 65 lbs x 14
Set 4: 65 lbs x 13

Preacher Curl (Machine)
"Drop sets"
Set 1: 60 lbs x 18
Set 2: 100 lbs x 8
Set 3: 100 lbs x 8

Chest Supported Reverse Fly (Dumbbell)
Set 1: 25 lbs x 10
Set 2: 25 lbs x 12
Set 3: 25 lbs x 12

Shrug (Machine)
Set 1: 180 lbs x 14
Set 2: 180 lbs x 15
Set 3: 180 lbs x 15

Toes to Bar
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps

Treadmill 45

 

[sargent]

This morning
Wendler week 1 deadlift
incline bench
tricep extensions
curls
dips

2 miles this afternoon.

 

[mtwarden]

4 miles (400')—have had lots nicer hikes—30 mph winds w/ 50 mph gusts

 

[Rusty Shackelford]

Yesterday: 4 mile urban ruck (500’) with 25# plate in my pack

Today - starting a new program, less CrossFit and more strength focused.
10 min muscle group focused warmup
Bench
1x5@45%
1x5@55%
1x max reps at 65%
1x max reps at 45%

Strict press
5x10@55%

KB Seal Row
4x8/8

3 sets of ea
15-20 KB tricep extension
15-20 DB curls

Metcon for time
40 burpees
200m farmer carry
20 burpees
200m farmer carry

 

[sargent]

8 miles today.

 

[JD Jones]

Work has picked up significantly over the last 3 weeks but still out here getting the reps!

Phase 2 ARMS and CARDIO #2
Sunday, Mar 08, 2026 at 12:12pm

Hammer Curl (Dumbbell)
Set 1: 25 lbs x 25
Set 2: 35 lbs x 15
Set 3: 35 lbs x 16
Set 4: 35 lbs x 17

Triceps Extension (Barbell)
Set 1: 90 lbs x 16
Set 2: 90 lbs x 16
Set 3: 90 lbs x 16
Set 4: 90 lbs x 14

Preacher Curl (Machine)
Set 1: 99 lbs x 8
Set 2: 99 lbs x 8
Set 3: 99 lbs x 8
Set 4: 99 lbs x 8

Triceps Pushdown
Set 1: 190 lbs x 10
Set 2: 190 lbs x 12
Set 3: 190 lbs x 12
Set 4: 190 lbs x 9

Cable Crunch
Set 1: 190 lbs x 16
Set 2: 190 lbs x 16
Set 3: 190 lbs x 16

Triceps Extension (Machine)
Set 1: 70 lbs x 10
Set 2: 70 lbs x 9
Set 3: 70 lbs x 10

Treadmill 45

 

[Rusty Shackelford]

30min RowErg this morning

 

[state637]

Strength
Back Squat for load:

#1: 15 reps

#2: 12 reps

#3: 9 reps

#4: 6 reps

#5: 3 reps

 

[Jbark60]

Friday
100 floor press
100 back squat no rack
100 dead lift
all with 135#
20:33

Sunday
2 min work 1 min rest 30 air squats then max cals/burpees until 300 cals/burpees complete
1. Echo bike
2. Assault bike
3. Row
4. Burpees

 

[mtwarden]

4 miles w/ my wife and TE; strength train this afternoon

Keep up the good work Gents; I'll be in Arizona for a 11 day backpacking trip—see you in a bit

 

[brca005]

15 rounds:
KB thrusters
KB swings
KB deads

short and simple today