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Lifting Ourselves and One Another

Monthly Archives: April 2017

Monday, May 1, 2017

A.  Handstand walk tech work for 10-15 minutes.

B.  21, 15, 9 rep rounds for time of:
Shoulder to Overhead – 135#/95#
Chest to Bar Pull-ups

Coach’s notes:

Note that part B is WOD # 3 from the 2017 Masters qualifiers workouts. Post time to complete and notes for part A to comments.

WOD Leaderboard
Comments: 10

Sunday, April 30, 2017

Front Squat – 3, 3, 3, 3, 3, 3

Compare to September 23, 2014

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Saturday, April 29, 2017

A.  10 – 60m accelerations (tech) building to approx. 80-85%, rest 30-60s between.

B.  5 Rounds for time:
Run 400m
20 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 2

Friday, April 28, 2017

A.  2 Rounds for time:
40 Cal Row
30 Deadlift – 135#/95#
20 Burpees over Bar
10 Bar Muscle-ups

B.  Alternating hollow rock and superman holds – 30s each X 3 sets, rest 1:00 between

Coach’s notes:

Post time to complete A and results for B to comments.

WOD Leaderboard
Comments: 8

Thursday, April 27, 2017

A.  Snatch – 1, 1, 1, 1, 1, 1, 1

Compare to Saturday, October 15, 2016

B.  “Squat” Randy

75 Squat Snatch for time – 75#/55#

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 16

Wednesday, April 26, 2017

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

20 Alternating Hip Touches

30 Alternating Single Arm Dumbbell Push Jerk – 45#/30#/hand

40 Double Unders

Compare to July 26, 2016

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 5

Tuesday, April 25, 2017

A.  Turkish Get-up (tech) – 12 minutes.

B.  4 Rounds for reps:
1:00 Kettlebell Swings – 1.5/1.0 pood
1:00 Shuttle Run – 20 feet
1:00 Kettlebell Sumo Deadlift High Pull – 1.5/1.0
1:00 Strict Pull-ups

Coach’s notes:

Post comments and results for A and all reps and totals for B to comments.

WOD Leaderboard
Comments: 7

Monday, April 24, 2017

A. Record your max distance broad jump in 10-12 minutes.

B.  5 Rounds for time(s):
10 Box jumps overs
8 Max height/weight wallballs
6 Bench Press

Coach’s notes:

Post distance jumped in A and all results for B to comments.

WOD Leaderboard
Comments: 8

Sunday, April 23, 2017

A.  6, 9, 12, 9, 6 reps rounds for time of:
Burpees over Bar
Front Squats – 185#/120#
Chest to Bar pull-ups

B.  10-15 V-ups/30s side plank (alternate side each set) X 6 sets, rest 30s

Coach’s notes:

This is www.crossfit.com WOD from April 3, 2017. Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, April 22, 2017

1 Round for time:

 

5 Rope Climbs
50 Dumbbell Step-ups – 45#/30#/hand @ 24”/20”
50 Toes to Bar
50 Kettlebell Swings – 1.5/1.0 pood
50 Double Unders
50 Overhead Dumbbell Walking Lunges – 45#/30#/hand
50 DB Deadlift – 45#/30#/hand
50 foot Handstand Walk
5 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2