Wod

[trailblazer75]

1 min row sprint warm up x2 w/30 seconds rest between

3x3 50# devil press
10 lat pull down
10 goblet squat 50#

Mountain work
1 minute row sprint
10 ab wheels
10 spider crunch
10 toes to bar

2 minute row sprint
15 ab wheels
15 spider crunch
15 toes to bar

3 minute row sprint
20 ab wheels
20 spider crunch
20 toes to bar

2 minute row sprint
15 ab wheels
15 spider crunch
15 toes to bar

1 minute row sprint
10 ab wheels
10 spider crunch
10 toes to bar

150x150 walking lunges to finish up.

 

[TripleJ]

6 sets - 3 minute clock:
-60 double-unders
-12 push press @ 50%
-Max Cals C2 machine (row/bike/ski, alternate machines each round)
-1:30 rest between rounds

 

[Plainsman79]

7.5 miles with 35# pack in 2Hrs 22 minutes
2,112’ gain
Max 163 BPM
Ave 130 BPM.

 

[mtwarden]

7 miles (1100') w/ Tiny Elvis

 

[state637]

Strength
Four sets of:
DB Strict Press x 8-10 reps each arm
(go as heavy as you can; if you get 10 reps go up in weight)
Rest 60 seconds

Conditioning
12 min AMRAP:
3 DB Man-Makers (2-50’s)
6 Sit Ups
9 Burpees
*Man-Makers = Push Up, Row Left, Row Right, Squat Clean to Overhead

 

[brca005]

5 rounds:
Goblet clean/goblet squat x3
Goblet clean x5
Goblet squat x5
SA KB OHP x5
SA KB row x5

2 mile walk with 40# pack

 

[TripleJ]

10 Minute alternating EMOM:
-5R/5L Bulgarian Split Squats
-6 Tempo toes to rig


For time:
-10 burpees
-10 alt DB snatches 40#
-5 Sandbag cleans 100#
-20 burpees
-20 alt DB snatches 40#
-10 Sandbag cleans 100#
-30 burpees
-30 alt DB snatches 40#
-15 Sandbag cleans 100#
then...
200m Sandbag bear hug carry 100#

 

[mtwarden]

strength train

squats 3/3/3+/amrap
bench 3/4/3+/amrap
pull-ups 25-25-23
dips 2 x 30
core

Very windy here so jumped on the treadmill for 4 miles

 

[Marty]

Haven't posted in a while due to *excuses, more excuses, etc*...

Finished up the JAN through MAR re-baseline strength and been working now into more conditions and endurance work (with strength maintenance programmed in).

Today, 60 minutes on the treadmill, speed 2.5mph at 10%, 128 HR, with 65lb ruck (K4 loaded up). Besides the aerobic work, I tested two boot sizes (44 and 44.5) to see which I want to keep. I did 30 min making observations on how they fit, paused the treadmill, then changes boots and made additional observations with another 30 minutes.

While the treadmill is a bit lame, I wanted to retain the ability to return the both sets of boots if needed for a full refund.

 

[trailblazer75]

Strength work

1 min assault bike sprint x2 rounds

Block 1
3 rounds for time
10 goblet squat
10 kettle bell swing

10 kettle bell halos
(60# bell)

Block 2
4 rounds for time
6 dumbbell pull overs
12 pull ups
6x6 Bulgarian split squats (50#)

Finisher
15 minute emom
Ski erg
150 meters for 15 minutes, every minute on the minute.

 

[Marbles]

0.92 mile flat ground walk with 118 lbs ruck and raw hand carried 60 lbs KB.

Sucked, I did not make the mile I was shooting for.

 

[state637]

Strength
DB Bench Press or Floor Press
Build up in weight through 5 sets of 5 reps

Conditioning
Five rounds of:
1 Round of DB DT
3 Rounds of Cindy

1 Round of DB DT is:
12 DB Sumo Deadlifts
18 Hang DB Power Clean Alternating Arms
12 Push Jerks (6 on right and then 6 on left)

1 Round of Cindy is:
5 Pull Ups or Bent Over DB Rows each side
10 Push Ups
15 Air Squats

 

[Marty]

0.92 mile flat ground walk with 118 lbs ruck and raw hand carried 60 lbs KB.

Sucked, I did not make the mile I was shooting for.

Damn dude, save some for the rest of us.

 

[Jbark60]

2011 CrossFit regionals event 4
Team of 4
250 Chest to bar pull ups
250 kettle bell swings 53/35
250 double unders
250 overhead squats 95/65
27:18

 

[mtwarden]

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

 

[trailblazer75]

With body armor

30 minute AMRAP
10 plyo-step ups
15 kettlebell swings (35#)
10 sandbag thrusters (50#)
200 meter run with sandbag on the shoulder

I got 8 rounds plus the step ups for round 9.

5 sets of 15 kettlebell curls
5 sets of 15 push ups
5 sets of 8 hammer curls (35#)
5 sets of 8 overhead extension (35#)

15 minute emom
50 meter sprint, 50 meter jog to return.

1.5 mile walk with my dog goose.

 

[brca005]

1 mile walk with Chuck

Mowed my yard (1/4 acre lot) with 80# pack

5 rounds:
KB dead x10
KB swing x10
Push up x10
Ring Row x10

 

[Plainsman79]

1,100 (16”) box steps in 55 min
Max 165 BPM
Ave 130 BPM

1.5 miles at incline
Max 151 BPM
Ave 117 BPM

2,000’ of gain.

 

[TripleJ]

For time:
8000m C2 bike
*every 4 minutes, stop and do…
-5 unbroken strict chest to bar pull-ups
-3 deadlifts @ 75%

 

[Marbles]

4 mile run, Z1.