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What's your WOD (workout of the day) : Swingers Discussion 21340810151
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TOPIC: What's your WOD (workout of the day)
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We run every other day. Between 7 and 10 miles each time. As long as it adds up to 25 plus miles for the week. Sandra line dances on the cross training. I lift

Sparta TN
 
 
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Done on Saturday. "Murph" In honor of Navy Lt Michael Murphy, Medal of Honor, KIA in Afghanistan. 1 mile run, 100 pull ups 200 push ups 300 air squats 1 mile run (break up the middle movements any way you want, I do 20 rds of 5-10-15) 8:14 for first mile, 26:03 in the middle, 9:46 last mile (walked about 400m in the middle). Just 2 seconds off my best. Actually pretty good after recent time off. And pushups were Hand Release!

Las Vegas NV
 
 
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"DT" 5 rounds for time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks.

Rx for women is 105 lb. On a recovery phase so only did 85 lb today. 11:19 (slowest time ever for 85 lb, oh well).

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. www . iraqwarheroes . com / davistp . htm

Las Vegas NV
 
 
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Yesterday we participated in a Scavenger Blitz around the LV Strip. South to Mandalay Bay, East to Hard Rock, North to Mirage. All told about 7 miles jogging around solving clues, taking pictures, finding objects to bring back. Took about 2:45 and we came in 2nd.

Today: Front Squat: 5 @ 70% 1RM = 105 lb, 5 @ 75% = 110 lb, 3 x 5 @ 85% = 125 lb. 2 rounds for time of: 25 Pull-ups 50 Kettlebell Swing (Russian)s, 44 lbs 75 Double Unders Farmers Carry, 25 lb bumper plates (pinch grip), 100 m

mrs svc

Las Vegas NV
 
 
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4 miles of pace runs 2 miles - 17 min 1 mile - 8 min 0.5 mile - 4 min 0.5 mile - 4 min

grease the groove 100 pushups 100 situps

pray for death

Powell WY
 
 
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<blush> thanks.

Crossfit Games 13.5 4 min AMRAP 15 thrusters 65 lb, 15 chest-to-bar pullups.

Got 53 reps. Fatigue on the pullups are my limiting factor (second round took me a full minute just to get 8).

Will know Sunday night where I ended up in the competition.

mrs svc

Las Vegas NV
 
 
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1st day back to lifting after reintroducing carbs, great lifts. squats-215x5x3 bench-165x5x3 dead lifts-245x5x3 weighted chins- +10x5x3 regular push ups-60 wide push ups-60 diamond push ups-60 sit ups-180

Wow Mrs. Svc, you my dear are a stud!

Powell WY
 
 
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Crossfit Games WOD 13.4 7 min AMRAP 3-6-9-12, etc ladder of Clean & Jerks (95 lb) & toes-to-bar.

Finished round of 12 and got 2 more C&J for a score of 62 reps.

Will by retrying this on Saturday, aiming for >67 reps.

mrs svc

Las Vegas NV
 
 
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Friday: 12 min time cap for 150 wall balls (14 lb to 9' target), 90 double unders (got through 61 before time ran out).

Sunday: repeat of Friday - shaved 12 sec off my wall balls but kept messing up on my double unders so only got 38.

Monday: power sets front squat 4-4-4-4-4 & strict shoulder press 2-2-2-2-2. Went 65-75-85-90-95 lb (only got one unassisted press at 95 lb which is my current 1RM). Then 12-9-6-3 thruster 65 lb with 24-18-12-6 box jumps 20". Thigh burner (especially after all those wallballs) in 5:30

Tuesday: 3 rds for time of 800m run, 30 hand-release pushups, 15 power cleans 95 lb @ 25:21

mrs svc

Las Vegas NV
 
 
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Body Beast Bulk Chest. Always a fun one, but the decline push-ups at the end are a killer.

West Sacramento CA
 
 
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TOPIC: What's your WOD (workout of the day)