Run in Mud Obstacle Race Training-2/6/17

Here's what I did in CrossFit. 

Do the following or something similar 5 x. Feel free to substitute with water can carries, dumbbells, sand bags, whatever:

Deficit deadlift x 1

Weighted ring dip x 5 (26#)

Then,

8 x squat clean thrusters

8 reps of shuttle runs 20' out and back

Then,

Run 4.4 miles

Run in Mud Obstacle Race Training-2/5/17

Run 4.3 miles with hills (mine had 611 feet). 
 During the last 1.5 miles, do 5 burpees per 1/4 mile.

Run in Mud Obstacle Race Training-2/4/17

Fun day at the gym. Had a great time warming up with a game of tag before getting into some really serious stuff.

How about this for obstacle practice, the following is a team event, but scaled for an individual:

Do as many as possible for 25 minutes. It's called the Andretti-

2 rope climbs
100m run with medicine ball or 20# weight
6 shoulder presses
10 dumbbell ground to overhead
15 hip extensions
4 sled pushes (40 feet with 90 pounds for men or 45 for women is one push)

Run in Mud Obstacle Race Training-2/3/17

Run 5.3 miles at an easy pace.

Run In Mud Obstacle Race Training-2/2/17

Run 7.3 miles up a mountain or hill. I'm fortunate enough to have a nearby 611 foot hill. I run this twice to get a good workout. Run at a moderate pace up the mountain and sprint down hill.

Later at the gym, garage or other workout location (I went after work)

Stretch and rotate muscles 

The four rounds of the following for time (I was in last place at 32 minutes after that run, lol)

1 minute of toes to bar (hanging leg lifts)
1 minute of jumping rope. Attempt to do double unders if possible
1 minute of kettle bell swings (american or overhead)
1 minute of squat cleans
1 minute of rest

Have fun

Run In Mud Obstacle Race Training-1/31/16

Run a mountain or hill for a goal of 1000 feet elevation change. I ran this course up and down a mountain 2x and over 6.2 miles, then,

Squat workout with or without weights for 10 minutes

Do the following 7x for time:

15 kettle bell swings

15 cleans

15 box jumps (24")

Run In Mud Obstacle Race Training-1/30/16

Do the following 7 x:

1 Dead lift

3 weighted ring dips

Do the following 3-4 times:

5 chin ups

5 dumbbell should presses

15 wall balls