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Lifting Ourselves and One Another

Archives: Complex

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, June 15, 2017

A.  Power Snatch – Work to a heavy single in 15 minutes.

B.  Hang Snatch X 3/Overhead Squat X 5 – Work to your heaviest load in the complex.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, May 18, 2017

A.  100 SINGLE unders X 5 sets, rest 10s between sets.

B.  Record your heaviest load achieved in the following complex:

 

1 Snatch/2 Hang Snatch/3 Overhead Squat

Coach’s notes:

Post time to complete A and loads for all sets in B to comments.

WOD Leaderboard
Comments: 7

Thursday, May 4, 2017

A.  Work to your heaviest load in the following complex:

2 Power cleans/2 Front Squats/2 Push Jerk

B.  Alternate 3 sets of 10-15 V-sit-ups with 10-15 slow back extensions.

Coach’s notes:

Post load achieved in complex and notes for B to comments.

WOD Leaderboard
Comments: 9

Wednesday, April 12, 2017

A.  Work to your heaviest in the following complex in 15 minutes:

5 Weighted pull-ups/5 Chest to Bar pull-ups/5 bar muscle-ups

Notes:  Do not come off the bar

B.  2000m row

Compare to Monday, December 15, 2014

Coach’s notes:

Today CrossFit Pyro is "stealing" our workout. Post results for complex in A and time for row to comments on both sites.

WOD Leaderboard
Comments: 5

Sunday, April 2, 2017

A.  Work to your heaviest load in the following complex:

Snatch/Hang Snatch/Overhead Squat X 3

B.  As Many Reps As Possible (AMRAP) in 5 minutes:

Rope Climb

Coach’s notes:

Post load for A and reps for B to comments.

WOD Leaderboard
Comments: 5

Thursday, March 23, 2017

A.  Oly Complex tech work – Power Clean/Hang Power Clean/Front Squat X 2/Push Jerk X 2

B.  Tabata Intervals for reps:

1. Ring Push-ups
2. Strict Pull-ups
3. Kettlebell Swings – 1.5/1.0 pood
4. Toes to Bar

Coach’s notes:

Post loads and comments for complex and reps per exercise and all totals for tabata.

WOD Leaderboard
Comments: 1

Tuesday, March 14, 2017

Record heaviest load achieved in the following complex:

Hang Clean/Clean/Push Jerk/Split Jerk X 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Saturday, January 28, 2017

Post the heaviest load achieved in the following complex:

Hang Power Clean/Hang Squat Clean/Clean/Push Press/Push Jerk X 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Friday, December 30, 2016

Work to your heaviest load in the following complex:

Clean (any)/Hang Squat Clean/Front Squat X 2/Split Jerk X 2

Coach’s notes:

Post load for all sets to comments.

WOD Leaderboard
Comments: 5