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Lifting Ourselves and One Another

Monthly Archives: July 2017

Tuesday, August 1, 2017

A.  5 rounds for time(s):
8 Ground to Over Alternating Shoulder – 150#/100# D-ball
16 Cals – Row/Assault/Skierg
24 Alternating Single Leg Squats (Pistols)
REST 2:00

B.  Work to a moderate set of 5 (paused each rep at floor) deadlift.

Coach’s notes:

Post times for A and total working time, plus load worked up to for B to comments.

WOD Leaderboard
Comments: 9

Monday, July 31, 2017

A1.  Dumbbell Turkish Get-up – 5 per arm X 5 sets, rest 90s
Compare to Wednesday, July 5, 2017

A2.  Bench Press – 5 reps X 5 sets, rest 90s
Compare to Wednesday, July 12, 2017

A3.  Peg Board Assent – 2 assents X 5 sets, rest 90s
Note:  Do not come off wall between reps.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 8

Sunday, July 30, 2017

6 Rounds for time of:

Run 400m
17 Pull-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, July 29, 2017

Complete all sets:

A.  Carry an object for 200m for time.

B.  50 Overhead Squats for least number of sets – 135#/95#

C.  10 Rope Climbs for time.

D.  50 Tire Flips for time.

Compare to June 26, 2017

Coach’s notes:

Post order completed and results for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, July 28, 2017

A.   Two foot vertical jump – record highest achieved in 10 minutes.
Compare to Monday, April 10, 2017

B.  Clean/Push Jerk/Front Squat/Split Jerk – work to your heaviest.

Coach’s notes:

Post height achieved in A and load achieved in B to comments.

WOD Leaderboard
Comments: 6

Thursday, July 27, 2017

1 Round for time of:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-ups
10 Double Unders

Coach’s notes:

Post time to complete to comments. Note that this is www.crossfit.com WOD from Tuesday, July 11, 2017.

WOD Leaderboard
Comments: 8

Wednesday, July 26, 2017

A.  3 Rounds for reps:
1:00 Front Rack Dumbbell Walking Lunges – 45#/30#/hand
1:00 Shuttle Run – 20 ft.
1:00 Alternating Dumbbell Snatch – 45#/30#
1:00 Toes to Rings
1:00 REST

B.  Twisting med ball toss to wall 10-15 reps/side alternating with 45 sec side bridge per side X 3 sets.

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 6

Tuesday, July 25, 2017

A.  Push Press – 3, 3, 3, 3, 3
Compare to Sunday, April 16, 2017

B.  Push Jerk – 3, 3, 3, 3, 3
Compare to Wednesday, February 8, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Monday, July 24, 2017

1 Round for time of:

200m run
5 Wallballs – 20#/14#
5 Power Cleans – 135#/95#
200m run
10 Wallballs
10 Power Cleans
200m run
15 Wallballs
15 Power Cleans
200m run
20 Wallballs
20 Power Cleans
200m run
25 Wallballs
25 Power Cleans

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 18

Sunday, July 23, 2017

10 Rounds for time(s):

5 Bar Muscle-ups
10 cal Row/Bike/Skierg
15 Burpees
Rest 90s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8