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Lifting Ourselves and One Another

Monthly Archives: December 2017

Friday, December 22, 2017

A1.  Dumbbell Seated Shoulder Press – 6-8 reps X 5 sets, rest 90s

Compare to Tuesday, October 31, 2017

A2.  Strict Toes to Bar – 8-12 reps X 5 sets, rest 90s

Compare to Wednesday, May 17, 2017

A3.  Lateral Single Leg Hops – 8 per leg X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, December 21, 2017

"Cindy"

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

5 Pull-ups
10 Push-ups
15 Squats

Compare to August 21, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Wednesday, December 20, 2017

A.  25 Vertical jumps for time – 24”/18” above 2 hand reach
Compare to Saturday, September 2, 2017

B.  90s Max Calories – Erg of your choice

C,  Strict Handstand Push-ups – max reps one set.

D.  Max reps, one set unbroken, deadlift – 225#/150#

E.  Clean and Jerk – Max weight, 5 reps, touch and go.

Coach’s notes:

Complete in any order and post results for each set to comments.

WOD Leaderboard
Comments: 5

Tuesday, December 19, 2017

6 Rounds for time(s) and loads of:

1 Peg Board Assent
3 Power Snatch
6 Overhead Squats
9 Bar Muscle-ups
REST 2:00

Coach’s notes:

Post time per round and weight used, plus total working time to comments.

WOD Leaderboard
Comments: 4

Monday, December 18, 2017

Give Heavy WOD 2017

5 Rounds for time of:
50 Double Unders
20 Dumbbell Step-ups – 45#/30#/hand to 24”/20” (10/leg)

5 rep penalty every minute – 85# for all, strict press (men)/push press (women)

Coach’s notes:

Thanks to all who donated to the Calgary Food Bank, we raised 425# of food! In commemoration we are all lifting 425# (85# X 5 reps) shoulder to overhead as a penalty each minute in this WOD. Post ti

WOD Leaderboard
Comments: 9

Sunday, December 17, 2017

A.  6 Rounds for time(s):
Row 500m
Rest 3:00

Compare to Monday, April 3, 2017

B.  Sled push/pull work with time remaining.

Coach’s notes:

Post time per row, total working time and notes for sled work to comments.

WOD Leaderboard
Comments: 4

Saturday, December 16, 2017

A. Handstand walk practise and progressions – 15 minutes.

B.  “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups

Compare to Thursday, October 12, 2017

Coach’s notes:

Post notes for handstand walks and time to complete Fran to comments.

WOD Leaderboard
Comments: 1

Friday, December 15, 2017

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Shoulder Press – 95#/65#
1:00 Toes to Rings
1:00 Shuttle Run
1:00 Rest

 

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Thursday, December 14, 2017

5 Rounds for time of:

15 KB Swings – 2.0/1.5 pood

20 Single Leg Alternating Squats – pistols

Every minute perform 5 burpees.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, December 13, 2017

Work to your heaviest load in the following complex:

1 Power Clean/2 Hang Squat Cleans/3 Front Squats

 

Coach’s notes:

Post loads for all working sets.

WOD Leaderboard
Comments: 12