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Lifting Ourselves and One Another

Yearly Archives: 2016

Sunday, January 1, 2017

21, 15, 9 rep rounds for time of:

D-ball Ground to over Shoulder
Weighted GHD Sit-ups

Coach’s notes:

Choose you D-ball and weight for the sit-ups and post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, December 31, 2016

1 Round for time:

50 Thrusters -135#/95#
75 Wallballs – 20#/16#
100 Sit-ups
200 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Friday, December 30, 2016

Work to your heaviest load in the following complex:

Clean (any)/Hang Squat Clean/Front Squat X 2/Split Jerk X 2

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 5

Thursday, December 29, 2016

As Many Rounds As Possible (AMRAP) in 20 Minutes:

1 Rope Climb (legless) or 1 Peg Board Assent
5 Handstand Push-ups (Strict)
10 Deadlift 225#/150#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, December 28, 2016

Paused Back Squat – 8 reps X 5 sets, rest 2-3:00

For a great example click here.

Coach’s notes:

In today's WOD preferably use the same weight across all 5 sets and post load used to comments. Pause should be around 1-2 seconds.

WOD Leaderboard
Comments: 9

Tuesday, December 27, 2016

1 Round for time:

20 Cal Row
20 Dumbbell Front Squats
20 Dumbbells Push Press
20 Dumbbell Power Cleans
20 Cal Row

Rest 3:00

15 Cal Row
15 DB Front Squats
15 DB Push Press
15 DB Power Clean
15 Cal Row

2:00 Rest

10 Cal Row
10 DB Front Squat
10 DB Push Press
10 DB Power Clean
10 Cal Row

Comments: 9

Monday, December 26, 2016

Work up to your heaviest load in the following complex:

Snatch/Hang Snatch/Snatch Balance/Overhead Squat x 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Sunday, December 25, 2016

10 rounds for reps:

30s Squats
30s Rest

Coach’s notes:

As usual, convince the whole family to play. Post reps per round and total to comments. Merry Christmas all!

WOD Leaderboard
Comments: 1

Saturday, December 24, 2016

12 Days of Christmas (for time):

1 Bar Facing Burpee
2 Power Snatch
3 Knees to Elbows
4 Box Jumps – 24”/20”
5 Power Clean
6 Wallballs – 20#/14#
7 Sumo Deadlift High Pull
8 Pistols
9 Push-ups
10 Deadlift
11 Push Press
12 Chest to Bar Pull-ups

Coach’s notes:

Guys use 115#, gals 75#. Post time to complete to comments.

WOD Leaderboard
Comments: 12

Friday, December 23, 2016

Work to your heaviest load in the following complex:

Thruster X 2 (from floor)/3 Push Jerks

Coach’s notes:

Post load for all working sets to comments.

WOD Leaderboard
Comments: 3