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Lifting Ourselves and One Another

Monthly Archives: August 2016

Thursday, September 1, 2016

3 Rounds for time:

30 Overhead Squats (OHS) – 95#/65#
15 Pull-ups
Run 400m

Compare to November 10, 2007

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 18

Wednesday, August 31, 2016

A. Front Squat – 3, 3, 3, 3, 3, 3
B. Power Clean/Squat Clean – 1/1, 1/1, 1/1, 1/1, 1/1, 1/1

Compare to December 09, 2007

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 13

Tuesday, August 30, 2016

1 round for time:

50 Box Jumps – 24”/20”
50 Sumo Deadlift High Pull – 75#/45#
50 Push Press – 75#/45#
50 Kettlebell (KB) Swings – 1.5/1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Back Extensions
50 Wallballs – 20#/14#
50 Push-up Burpees
50 Double Unders

Compare to September 17, 2007

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Monday, August 29, 2016

1 round for time:

750m row
15 Power Cleans – 95#/55#
500m row
30 Power cleans
250m row
45 Power Cleans

This week I decided to use workouts from our first year in business, all workouts coming from 2007.  The reason for this is I wanted people to understand the potency and hence relevancy of what constitutes CrossFit programming.  Many may argue this point, but nobody had considered training in the way that Greg Glassman introduced to us through CrossFit.  I am not suggesting that people were not doing CrossFit style workouts, but no one was doing consistent, programmed CrossFit workouts with power production driving the methodology, over a long period of time, and certainly not with the ranks of the general public.  CrossFit changed how I as a trainer viewed my own education, training and coaching and fitness, without a doubt.  If something truly works, it stands the test of time.  This is the reason, this week we are re-doing WOD’s from our humble beginnings.  CrossFit, the program, the teachings and the effectiveness have stood the test of time, 10 years now for us, these WODs still develop and train our fitness.  See what you think.  If you were here 10 years ago, see how far you have come.

Compare to December 23, 2007

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 17

Sunday, August 28, 2016

“Diane”

21, 15, 9 rep rounds for time of:
Deadlift – 225#/155#
Handstand Push-ups

Compare to November 25, 2012

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Saturday, August 27, 2016

A1. Dumbbell Power Clean/Front Squat/Thruster – 4/3/2 X 6 sets, rest 0s

A2. Row for time – 25 Calories X 6 sets, rest 3:00

Coach’s notes:

Post loads for A1 and times for A2 to comments.

WOD Leaderboard
Comments: 3

Friday, August 26, 2016

For time and only working on the odd minutes and resting on the even minutes complete:

50 Medicine Ball Cleans – 20#/14#
50 Wallball – 20#/14#
50 Cal Row or Assault
50 Burpees
50 Knee to Elbows

Coach’s notes:

Post time to complete all sets to comments.

WOD Leaderboard
Comments: 12

Thursday, August 25, 2016

5 Rounds for time(s) and loads:

15 Triple Unders
3 Deadlift
Rest 2:30

Coach’s notes:

Post time and load per set plus total working time to comments.

WOD Leaderboard
Comments: 10

Wednesday, August 24, 2016

“Murph”

For time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Compare to July 03, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 24

Tuesday, August 23, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 21