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Lifting Ourselves and One Another

Archives: Core

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

Tuesday, May 15, 2018

WOD:

A.  2018 Regional Event 6
Complete for time:
4 Rope Climbs
16 Thrusters – 155#/105#
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters

B1.  Front Plank – 60s X 3 sets, rest 60s

B2.  Superman – 60s X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 6-8 reps @ 31X0 X 5 sets, rest 90-120s

A2.  Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s

B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps @ 3012 X 4 sets, rest 90s

B2.  Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 90s

Coach’s notes:

Post time to complete A and notes for B to comments. For TT WOD post all results to comments.

WOD Leaderboard
Comments: 12

Thursday, May 10, 2018

WOD:

Perform 30s work/30s rest for each movement and complete 5 rounds of:

Left arm dumbbell walking lunge – 50#/35#
Ring dips
Right arm dumbbell walking lunge
Strict pull-ups
V-ups

Coach’s notes:  Post reps complete per movement, per round and all totals to comments.

 

TT WOD – Gymnastics

A1.  Nose to wall Handstand hold/Shoulder taps (10-12)/hip taps (10-12) – 30s X 6 sets, rest 90-120

SCALE = off box

Note:  Goal is to establish proper position first, movement (if any) is secondary.

A2.  Supinated Paused Chest to Bar Pull-ups – 8-10 reps X 6 sets @ 30X1, rest 60-120s

B1.  Sotts Press – 10-12 reps X 3 sets, rest 60s

B2.  Single Arm Bent Over Elbows Out Dumbbell Row – 10-12 reps/arm X 3 sets @ 3011, rest 60s

Coach’s notes:  Post results for all sets to comments.

Comments: 4

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

Coach’s notes:  Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Tuesday, May 1, 2018

WOD

A1.  Box Jump – 1 rep X 6 sets, rest 90-120s
A2.  Peg Board Ascent – 2 reps X 6 sets, rest 90-120s
A3.  Twisting Med Ball Throw – 10-12 reps/side X 6 sets, rest 90-120s

Coach’s notes:  Post results for all sets to comments.

TT WOD – Gymnastics

A1.  Seated Dumbbell Shoulder Press – 8-10 reps @ 31X0 X 5 sets, rest 90-120s
A2.  Ring Rows – 8-12 reps X 5 sets @ 3012, rest 90-120s
B1.  Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps X 4 sets @ 3012, rest 90s
B2.  Dumbbell External Rotation – 12-15 reps/arm X 4 sets @ 3010, rest 90s

Coach’s notes:  Post loads for all sets to comments.

Comments: 17

Friday, March 16, 2018

A1.  Bench Press – 5 reps X 5 sets, rest 2:00

A2.  Legless Rope Climb – 2 reps X 5 sets, rest 2:00

B1.  Twisting Medicine Ball Wall Toss – 10-12 reps/side X 3 sets, rest 60s

B2.  D-ball hold – As Many Seconds As Possible X 3 sets, rest 60s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, February 4, 2018

A.  Back Squat – 15, 9, 3

Compare to Thursday, July 20, 2017

B.  Alternate Superman Holds (45s) with V-Sit-ups (15-20) X 3 sets, rest 60s between.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 5

Friday, January 19, 2018

A.  For time complete:
2, 4, 6, 8, 10, 12, 14 ,16, 18, 20
Ascending ladder of Box jumps – 24”/20”
Alternating with
20, 18, 16, 14, 12 ,10, 8, 6, 4, 2
Descending ladder of Push Press – 95#/65#

B.  Complete front and side plank holds for 60s X 2 each.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Friday, January 12, 2018

A.  Overhead Squat – 3, 3, 3, 3, 3, 3
Compare to Thursday, October 6, 2016

B1.  V-sit-ups – 15-20 reps X 3 sets, rest 60s

B2.  Back Extensions – 15-20 reps X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Monday, January 1, 2018

A.  3 Rounds for time of:
60 Squats
30 Knees to Elbows
30 Ring Push-ups

B.  Twisting medicine ball throws – 3 X 12-15 reps/side, rest 60s between sides.

Coach’s notes:

Note that A is www.crossfit.com WOD from Friday, December 29, 2017. Post time to complete to comments. Happy New Year Crew!

WOD Leaderboard
Comments: 2