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Lifting Ourselves and One Another

Yearly Archives: 2018

Sunday, June 17, 2018

TT WOD – Competitive:

As Many Rounds As Possible (AMRAP) in 60 minutes of:

17 Power Cleans – 135#/95#
75 Air Squats

Notes:  At the end of each round, unload the bar and carry it 200m away, retrieve one plate and bring it to the bar, then retrieve the second plate and bring it to the barbell, reload the barbell for the next round.

WOD:

3 rounds for time of:

Run 400m
12 Squat Snatch – 135#/95#
15 Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 16, 2018

TT WOD – Partner:

A.  20-30 on strength of your choice.

B.  Alternating in partners complete As Many Rounds As Possible (AMRAP) in 24 minutes of:

3 Strict Handstand Push-ups
6 Strict Pull-ups
9 Toes to Bar
12 Kettlebell Swings
15 Cal Row

WOD:

Tabata Intervals for reps of:

  1.  Row (Cals)
  2. Double Unders
  3. Wallballs – 20#/14#
  4. V Sit-ups

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away, (2) headstand

A2.  Strict Muscle-ups – 4-6 reps X 5 sets, rest 60-90s

B.  Complete As Many Reps As Possible (AMRAP), ascending by one rep each round for 15 minutes of:

Wall walk
Clap Push-up
Strict Pull-up
Strict Toes to Bar

Coach’s notes:

Post reps per movement, per round and all totals for tabata intervals to comments.

WOD Leaderboard
No Comments

Friday, June 15, 2018

Hang Power Clean – 1, 1, 1, 1, 1, 1, 1, 1

Compare to September 19, 2016

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 12

Thursday, June 14, 2018

WOD:

Every 2:00 for 12 rounds (24 minutes total) complete:

10 Box Jumps
10 Shuttle runs – 20 ft.
10 Alternating Dumbbell Ground to Overhead

TT WOD – Gymnastics:

A1.  Handstand Walk – 50 ft. X 5 sets, rest 90-120s

Notes:  Scales and progressions = partner spotted freestanding holds and walks, if position is maintained, walks into wall, walks with feet on box, progress feet and hips higher.  If 50 feet is in your wheelhouse add obstacle challenges.

A2.  Kipping Bar Muscle-ups/Kipping Chest to Bar Pull-ups/Kipping Chin over Bar Pull-ups – 8-10 reps X 5 sets, rest 90-120s

Notes:  If you do not yet have strict chin over bar pull-ups continue to work on strict (banded) pull-ups.  If you have strict X 3 reps, progress to kipping.

B1.  Seated Reverse Dumbbell Fly – 10-12 reps @ 3011 X 3 sets, rest 60-90s

B2.  Paused Kettlebell Swings – 10-12 reps X 3 sets, rest 60-90s

Notes:  Pause 3s at the top each rep.

Coach’s notes:

Post height jumped and dumbbell weight used per round.

WOD Leaderboard
Comments: 10

Wednesday, June 13, 2018

A.  7 rounds for time of:

7 Toes to Bar
7 Push Jerk – 155#/105#

B.  With any time remaining, play.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, June 12, 2018

WOD:

40 Back Extensions
Row 200m
REST 2:00
30 Back Extensions
Row 400m
REST 2:00
20 Back Extensions
Row 600m
REST 2:00
10 Back Extensions
Row 800

TT WOD – Gymnastics:

A1.  Strict Handstand Push-up – 5-7 reps @ 31X0 X 5 sets, rest 90-120s

Notes:  Scales and progressions = from floor, from low elevation (plates), from box, using bands, from wall, nose facing, free space

A2.  Ring Pull-ups – 6-8 reps @ 3011 X 5 sets, rest 90-120s

Notes:  Scale to ring row, hold false grip.

B1.  Single Arm Dumbbell Row (elbow in) – 8-10 reps @ 3011 X 3 sets, rest 90-120s

B2.  Seated Dumbbell Cuban Press – 10-12 reps X 3 sets, rest 90-120s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Monday, June 11, 2018

5 Rounds for time of:

10 Strict Pull-ups
20 Left arm kettlebell walking lunges (10 steps/leg) – 1.5/1.0 pood
20 Push-ups
20 Right arm kettlebell walking lunges

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Sunday, June 10, 2018

TT WOD – Competitive:

A.  Push Press – 3, 3, 3, 3, 3, 3

B.  1 round for time of:

1 Rope Climb
8 Thrusters – 135#/95#
2 Rope Climbs
12 Thrusters
3 Rope Climbs

WOD:

Front Squat – 3, 3, 3, 3, 3, 3

Compare to Tuesday, November 7, 2017

 

Coach’s notes:

Post loads for all sets and time to complete TT WOD to comments.

WOD Leaderboard
Comments: 9

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5

Friday, June 8, 2018

10 one minute rounds of:

10 Burpees over bar

Max reps power snatch – 155#/105#

REST 2:00

Coach’s notes:

Note this is www.crossfit.com workout for today. Post reps complete each round and total to comments and to .com.

WOD Leaderboard
Comments: 6