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Lifting Ourselves and One Another

Monthly Archives: December 2015

Friday, January 1, 2016

Back Squat – 5, 5, 5, 5, 5

Compare to October 27, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Thursday, December 31, 2015

As Many Rounds as Possible(AMRAP) in 25 minutes of:

5 Left Arm Dumbbell Shoulder to Overhead – 90#/60#
10 Burpees
5 Right Arm Dumbbell Shoulder to Overhead
10 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, December 30, 2015

5 Rounds for times and loads:

30 Box Jumps
3 Clean and Jerk
Rest 2:00

Coach’s notes:

Post time per round, load per round and total working time to comments.

WOD Leaderboard
Comments: 20

Tuesday, December 29, 2015

4 Rounds for time of:

50 Wallballs – 20#/14#
75 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 17

Monday, December 28, 2015

1 Round for time:

1000m Row
50 Pull-ups

Coach’s notes:

Post row time and reps and sets to complete the 50 pull-ups in addition to total working time to comments.

WOD Leaderboard
Comments: 13

Sunday, December 27, 2015

“Isabel”
30 snatch for time – 135#/95#

Compare to June 19, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Saturday, December 26, 2015

A1.  Dumbbell Thruster – 10 reps X 6 sets, rest 2:00
A2.  Rope Climbs –  2 reps X 6 sets, rest 2:00

*For rope climbs, perform the most challenging version you a capable of.  At the advanced end, start seated and climb in a L-sit, then lower in an L-sit to the floor without coming off the rope or resting on the floor, then repeat second rep the same.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Friday, December 25, 2015

With a continuously running clock complete two rounds of the following:

2:00 Handstand hold, as long as possible
2:00 Plank, as long as possible
2:00 Push-ups with hand release, AMRAP
2:00 Wall sit, as long as possible
2:00 Switch lunges, AMRAP
2:00 Squat, AMRAP

Coach’s notes:

Post results for all sets to comments. Get all the family involved, Merry Christmas Crew!

WOD Leaderboard
Comments: 4

Thursday, December 24, 2015

2 Rounds for time:

10 Deadlift – 350#/225#
15 Bar Muscle-ups

Compare to December 13, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, December 23, 2015

As Many Rounds As Possible (AMRAP) in 20 minutes of:

12 Cal Row
12 GHD Sit-ups
12 Triple Unders

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13