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Entries

  1. FIT
    great 8th day 01:00

    warmup, lifting, metcon

    5 rds
    10 calories on assault bike
    10 burpee box jumps at 24 inches
    10 deadlifts @ 225lbs

    assault bike/pullup

  2. FIT
    good Home 00:30

    Chest/shoulders

  3. FIT
    good 8th day open gym 01:00

    Warm up (assault bike, back squats, and pull-up/t2b/kip work)

    Metcon #1: 5 Rounds

    2x back squats @ 315lbs
    10x alternating db snatches @ 50lbs
    200m run

    Short rest and bench warmup

    Metc... read more

  4. FIT
    good Home gym 01:00

    Upper and core

  5. FIT
    good 8th day 01:00

    Warm-up & Stretching with movements

    Some clean and jerks

    Then "Cycle & Triple 10" a workout for time, with a 20 minute time cap.

    5 Rounds of:
    .25km on the airdyne
    10 burpee box... read more

  6. FIT
    alright 8th day: amrap 00:30

    30 minute amrap of: [7 rds, plus 8 ski erg @ 70%ish]

    10 calories on ski erg
    5 toes-to-bar
    3 strict pull-ups
    10 wall balls w/ 20lb medball
    5 deadlifts @ 225lbs
    3 floorpress @ 225lbs

  7. FIT
    alright 8th day squats 5x5 00:30

    Feeling sore from Tuesday! 300lbs 5x5.

  8. FIT
    great Hauling wood 02:00

    Helping the old man clean up two trees that came down in his yard.

  9. FIT
    great 8th day 00:30

    Warm-up

    "Leftovers"

    11 minute amrap (6rds+8 reps)
    12 reverse db lunges 50lbs(2)
    20 hurdle hops
    8 floorpress @ 115lbs

    Completed workout, and then continued movements for rest of time.

  10. FIT
    great 5x5 00:30

    5x5
    295lbs back squats
    215 bench press
    195 bent over row

  11. FIT
    great Oly lifting 00:30

    Snatching

  12. FIT
    great 8th day 01:00

    Warm up

    Metcon #1
    5 Rounds for time [9:38]
    10 calories on the assault bike
    10x deadlifts at 115lbs
    5x hang cleans at 115lbs
    3x push jerks at 115lbs

    Stretch, get out additional equipment

    Metcon #... read more

    • Team D.
      Team D.

      Nice work! You had the longest duration workout today.

      13 days ago Like

  13. FIT
    great 8th day FFF 01:00

    "THE Z" Partner Workout
    2 Rounds:
    7 min AMRAP
    Buy in: 500m Run (Around the block) 6 C2B
    3 OHS
    5 min REST
    Men: 95/135 Rx/185 Rx+ Women: 65/95 Rx/125 Rx+
    Both athletes run buy in together. ... read more

    • Team D.
      Team D.

      Nice work! You had the longest duration workout today.

      16 days ago Like

  14. FIT
    good 8th day 01:00

    Warm up

    Metcon - 21-15-9 (for time) [9:48]
    Deadlifts @ 185lbs
    Burpees
    Box Jumps @ 24inch.

    Stretch

    Metcon - 5 Rounds
    5x C&J @ 115lbs
    8x DB Bench Press @ 70lbs(x2)

    Assault Bike I... read more