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Lifting Ourselves and One Another

Monthly Archives: February 2010

Sunday, February 28, 2010

1 round for time:

Row 250 m

30 Jumping Pull Ups

Row 250 m

30 Jumping Pull Ups

Row 250 m

Coach’s notes:  Post time to complete to comments.

Comments: 15

Saturday, February 27, 2010

CFC2 “Do Work” chipper

 

For Time:
100 Squats
80 K2E’s
60 SDLHP
40 Burpees
20 Snatch
40 Pull-ups
60 Shoulder to Overhead
80 Box Jumps
100 situps

 

Coach’s notesGrab a partner or cut the reps in half. Guys use 95 lbs for SDLHP, Snatch and Shoulder to Overhead, gals use 65lbs or scale as required.  Use 24″ for box jumps.  Post time to comments.

Comments: 19

Friday, February 26, 2010

For time:

Run 800 m x 3

Rest 2:00 between sets

OR

For time:

Row 1000 m

Coach’s notes:  Pick the runs or row.  Post time to complete to comments.

Compare 1000 m row to: March 26, 2009

Comments: 7

Thursday, February 25, 2010

(As many rounds in 3 minutes) x 5

10 Power Cleans

25 Double Unders

2:00 Rest

Coach’s notes:  Guys use 135 lbs and gals 95 lbs for the power cleans.  Post number of rounds per set and total reps to comments.

Comments: 12

Wednesday, February 24, 2010

“Filthy Fifties”

1 Round for time:

 

50 Box Jump, 24 inch box

50 Jumping Pull-ups

50 KB Swings, 1 pood

50 Walking Lunges

50 Knees to Elbows

50 Push Press, 45 lbs

50 Back Extensions

50 Wallballs, 20/14 lbs ball

50 Burpees

50 Double Unders

 

Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to August 7, 2009

 

Comments: 29

Tuesday, February 23, 2010

Part 1 – Deadlift  3 reps x 10 sets @ 50% of 1RM on the minute

Rest 3:00

Part 2 – Work upto a 3RM Deadlift in 10 minutes

Coach’s notes:  Work on technique and speed in part 1.  Post 3RM reached in part 2 to comments.

Comments: 22

Monday, February 22, 2010

1 round for time:

15 Strict Pull Ups

10 Push Ups

15 Wallballs (unbroken)

12 Strict Pull Ups

10 Push Ups

15 Unbroken Wallballs

9 Strict Pull Ups

10 Push Ups

15 Unbroken Wallballs

6 Strict Pull Ups

10 Push Ups

15 Unbroken Wallballs

3 Strict Pull Ups

10 Push Ups

15 Unbroken Wallballs

Coach’s notes:  Guys use 20 lbs, gals use 14 lbs for wallballs to 10 ft.  Post time to complete to comments.

Comments: 26

Sunday, February 21, 2010

“Nancy”

5 rounds for time:

400 m Run

15 Overhead Squats

Coach’s notes:  Guys use 95 lbs and gals use 60 lbs for overhead squats, or scale if needed.  Post time to complete to comments.

Compare to August 1, 2009

Comments: 10

Saturday, February 20, 2010

A.  High Bar Back Squat  5, 5, 3, 3, 2, 2, @ 20 x 1, Rest 2:00

B1.  Weighted Back Extension  8-10 reps x 3 sets @ 2011, Rest 90 seconds

B2.  DB High Rise Step Up  8-10 reps/leg x 3 sets @ 30 x 0, Rest 90 seconds

Coach’s notes:  Post loads for all sets to comments.  For the many questions that will arise from this WOD you can look to the OPT blog for answers, or show up for class today.

 

Comments: 17

Friday, February 19, 2010

8 rounds for time:

15 Knees to Elbows (unbroken)

30 Double Unders

Rest 1:00

Coach’s notes:  Post time for each round to comments.

Comments: 17