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Lifting Ourselves and One Another

Archives: Benchmark

Monday, March 20, 2017

A. 3 Position Snatch – tech work, 10-15 mins, only go up to 60% of 1RM.

B. “Randy”
For time:
75 Snatches – 75#/55#

Compare to Monday, May 18, 2015

Coach’s notes:

Post comments and load for tech work and time to complete Randy to comments.

WOD Leaderboard
Comments: 12

Saturday, February 25, 2017

For time:

Opens 17.1

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Coach’s notes:

Men use 50lb women use 30lb dumbbell and 24"/20" box respectively . Time cap: 20 minutes

WOD Leaderboard
Comments: 15

Friday, February 10, 2017

3 rounds of time:

“Fight Gone Bad”

Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)

*For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.

Compare to December 12, 2014

Coach’s notes:

Add your points and post them to comments.

WOD Leaderboard
Comments: 10

Sunday, February 5, 2017

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

“Cindy”

5 Pull-ups
10 Push-ups
15 Squats

Compare to February 09, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Saturday, February 4, 2017

21, 15, 9 rep rounds for time of:

“Diane”

Deadlift – 225#/155#
Handstand Push-ups

Compare to November 25, 2012

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Tuesday, January 31, 2017

“13.2” – As Many Reps As Possible in 10 minutes of:

5 Shoulder to Overhead – 115#/75#
10 Deadlift – 115#/75#
15 Box Jumps – 24”/20”

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 23

Monday, January 23, 2017

“Barbara”

5 Rounds for time(s):

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00

Compare to August 29, 2015

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 12

Monday, January 16, 2017

“Double Grace”

For time:
60 Clean and Jerk – 135#/95#

Compare to July 16, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Tuesday, October 18, 2016

“Double Grace”

For time:
60 Clean and Jerk – 135#/95#

Compare to July 16, 2015

Comments: 11

Sunday, October 9, 2016

“The Bear”

Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground

*For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.

Compare to January 25, 2015

Coach’s notes:

Post the highest load that you reach for the full 7 sets to comments.

WOD Leaderboard
Comments: 3