Wod

[jmez]

12 min EMOM
3 1/4 front squats

For time
25 hang cleans 135#
50 box jumps
25 hang cleans

Sent from my moto z3 using Tapatalk

 

[mtwarden]

TripleJ -congrats!

 

[Cant hit em]

Did a local Crossfit team comp Saturday. No master division so we RX’d against the young punks. Finished about half pack but had super fun time with a good partner who started hunting with me this season.

 

[mtwarden]

3 chilly miles on the trails with Tiny E

 

[TripleJ]

Every 3 minutes for 6 rounds

15 calorie row
15 T2B/15 Pull-ups, alternating
2 Full/Squat Snatches @80% 1RM

 

[mtwarden]

^ good luck!

strength train after work

deadlifts 5/5/5+, overhead press 5/5/5+, lunges 3x50 yds, chin-ups 3x11, core

 

[jmez]

Pullups, 3 sets max reps

3 rounds
Ski erg Cal's
Double push up burpees
Pull ups
Assault bike Cal's

1 min each then 30 sec rest between
Can also do with partner and go 2 mins each with 30 sec rest between.

Sent from my moto z3 using Tapatalk

 

[molliesmaster]

Mtwarden, I'm gonna move out west and just follow you around everyday.

All of you guys are getting it done! I need to get back on the wagon. Our first baby was born in October and I've been easing back into it the last week or two.

 

[mtwarden]

Mtwarden, I'm gonna move out west and just follow you around everyday.

All of you guys are getting it done! I need to get back on the wagon. Our first baby was born in October and I've been easing back into it the last week or two.

come on out anytime

 

[TripleJ]

8 Minute Alternating EMOM:
10 Deadlifts @ 55-60%
10 Ring Dips + 30 Double-unders

For Time:
40 Calorie Assault Bike
30 (15R/15L) Single Arm Dumbbell Overhead Squat
20 Burpees onto a plate
10 D-Ball Squats (100 lbs)
100 feet D-Ball Carry (100 lbs)

yuck...

 

[mtwarden]

I can see the yuck in that workout

 

[mtwarden]

a buddy was in town for meetings and got together for a nice 6-ish mile run (Tiny E came too)

 

[jmez]

Partners 90 cal row, while one is rowing other is in 90 degree squat position. Switch off when you can no longer hold the squat. Can only row when partner is at 90 degrees.

Push press 5x2 or split jerk 5x2

For time
90 cal row
60 wall balls 20#
30 shoulder to OH 135#

 

[Smash]

5 min rounds all done with 50# sand bag

Round 1
Step ups (used back of ambulance)

Round 2
20 lunges
10curls
10bent over rows
10tricep extensions
10squats

Round3
Bear complex as many as possible

Good burn while at work before dinner





Sent from my iPhone using Tapatalk

 

[jmez]

Warm up
3 Rounds
10 cal assault bike
10 abmat sit ups
10 push ups
10 pull ups

18-15-12-9-6-3
Thrusters 75#
Alternating 1 arm DB snatch 35#
Toes 2 bar

Or

3 rounds 2 min break between rounds
3x
3 power snatch
6 thrusters
9 toes 2 bar

round 1 115#
round 2 135#
round 3 155#

 

[mtwarden]

3 very crisp miles with Tiny E- supposed to warm up a little by the weekend

 

[bozeman]

5 Min EMOM
6 Toe 2 Bar
5 Cleans #75
4 Bar Facing Burpees
Rest 5 Min
X3 Rounds............

 

[Cant hit em]

Snatch - 1x2 hang power snatch every 90 sec for 9 min

7 min amrap
3 -6-9-12.....
Deadlift
Hang power clean
Push jerk
#115

50 cal row

Bench press 3x5

 

[Cant hit em]

Back squats 3x5 @70% 1x5@75%

1-2-3-4-5-6-7-8-9-10
Devil press
10-9-8-7-6-5-4-3-2-1
Toes 2bar

 

[TripleJ]

10 Minute EMOM:
1 x Squat Clean + 1 Thruster + 1 Push Jerk
Work to a heavy set

10 Minute AMRAP:
50 Double-unders
25 Push Press, 75 lbs
7 Bar MU