Wod

[PJG]

5 rounds of:

30 double unders

20 air squats

10 c2b pull ups ( 5 bar muscle ups if you can )

 

[jmez]

4 rounds
500m row
15 toes 2 bar
9 front squats 155#

 

[bozeman]

Started cross fit today, left the YMCA working out alone and I will not be able to walk tomorrow.

3x5 squats
4 rounds
60 jump rope
10x jerk lift
10x ab-seat situs

 

[mtwarden]

strength train this evening

warmup
squats 3x5
bench 3x5
deadlift 3x5
dips 3x25
pullups 3x10
core

 

[PJG]

tabata barbell

20 seconds of work followed

by 10 seconds of rest for 8 intervals

rest one minute between exercises



deadlift 185/125

hang power clean 135/96

front squat 95/65

push press 65/45

score is total reps

 

[mtwarden]

5.5 tough miles on the mountain- stiff wind which deposited snow helter skelter- varied between 3-10", which makes running a wee hard

 

[PJG]

11 minute clock

complete:

75 wall balls 20/14

50 t2b

row as many calories as possible in

time remaining

BARBELL ENDURANCE

3 sets of:

clean pull+hang clean pull+ 2 hang squat cleans

5 sets of:

clean pull+2 hang clean pulls squat clean+jerk

7 sets of:

clean pull+hang clean pull+2 hang squat cleans+jerk

 

[D_Eightch]

"Tune Up"
4 Rounds
:90 on/:30 off
8 Deadlifts (185/135)
8 Toe To Bar
AMRAP Calorie Bike in time remaining

Rest 2 minutes

4 Rounds
:90 on/:30 off
8 Wallballs + 8 C2B Pullups
AMRAP Calorie Row in time remaining

*Score is total Calories of Bike & Row combined

 

[jmez]

Re did 17.1 today

Got two burpees out of the last 15 so about the same as before. That's a hell of a workout.

 

[mtwarden]

well with 35 mph winds, gusts to 45 mph- I decided to run on the treadmill

cranked the treadmill up to 15 degrees "run" for .2 miles, back to 0 for .2 miles and repeat 10 times, ends up close to 1500' gain and about 5 miles with a warmup/cool down

 

[mtwarden]

nice 6 mile run in the snow, temps near 40 and I was in shirt sleeves w/ my windshirt tied around my waist- love it!

 

[mtwarden]

strength training this evening

warmup
squats 3x5
bench 3x5
overhead presses 3x5
dips 3x25
chins 3x11

 

[PJG]

17.2

114

 

[D_Eightch]

17.2....if the glutes are good to go i am retesting monday

 

[jmez]

17.2
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge 50#dumbbells
16 toes-to-bars
8 power cleans 50# dumbbells
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


95

 

[mtwarden]

6.5 miles, 1000' of gain, snow, ice, slush and mud and with a 40 lb pack; pretty good workout

 

[D_Eightch]

Just re did 17.2

87 REPS.

 

[mtwarden]

my legs were pretty fatigued by yesterday's push with a 40# pack, but bucked up and got a nice 12 miles in today- felt good once it was all done, less good while doing it

 

[PJG]

7 sets of:

power clean+2 front squats+jerk

 

[TripleJ]

17.2

116 reps

That was a glute killer