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Lifting Ourselves and One Another

Archives: Couplet

Thursday, July 27, 2017

1 Round for time of:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-ups
10 Double Unders

Coach’s notes:

Post time to complete to comments. Note that this is www.crossfit.com WOD from Tuesday, July 11, 2017.

WOD Leaderboard
Comments: 8

Saturday, July 22, 2017

A.  21, 15, 9 rep rounds for time of:
Deadlift – 315#/205#
Box Jumps – 24”/20”

B.  With time remaining play/practice odd objects lifts. For example sandbag thruster, front squat, deadlift or back squat, D-ball deadlift, clean, clean and jerk, thruster, overhead squat or Turkish get-up, axle bar cleans, presses, lunges, etc.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 1

Tuesday, July 18, 2017

A.  Medicine Ball Backwards Overhead Toss for distance – play for 10-15 minutes.

Notes:  The weight of ball that is chosen needs to allow for speed upon release.  In other words do not go too heavy.  Also note, please go outside to grass, so we do not destroy the lights and heaters in the gym.

B.  “Elizabeth”

21, 15, 9 rep rounds for time of:
Clean – 135#/95#
Ring Dips

Compare to Tuesday, October 27, 2015

Coach’s notes:

Post distance and load used in A and time to complete Elizabeth to comments.

WOD Leaderboard
Comments: 7

Tuesday, July 4, 2017

A.  Hero Wod “Tyler”

5 Rounds for time of:
7 Muscle-ups
21 Sumo Deadlift High Pull – 95#/65#

B1.  Med Ball Toss to Wall (10-15 reps/side) alternating with L-Sit hold (as long as possible) X 3 sets.

Coach’s notes:

Post time to complete A and results for B to comments.

WOD Leaderboard
Comments: 7

Friday, June 30, 2017

A.  Work to a heavy single snatch in 15 minutes:

Compare to Saturday, October 15, 2016

B.  2017 CanWest Games qualifier 17.4 .

21, 18, 15, 12, 9, 6, 3, rep rounds for time of:
Overhead Squat (OHS) – 95#/65#
Toes to Bar

Coach’s notes:

Post load achieved in A and time to complete B to comments.

WOD Leaderboard
Comments: 10

Wednesday, June 28, 2017

A.  Work to a 5 rep, unbroken box jump for max height in 10 minutes.

B.  2017 Granite Games Qualifier Workout 2

As Many Reps As Possible (AMRAP) in 6 minutes of:

6 Deadlift – 225#/155#

6 Bar Facing Burpees

Coach’s notes:

Post results for A and B to comments.

WOD Leaderboard
Comments: 13

Monday, June 19, 2017

A. 21, 15, 9 rep rounds for time of:
Strict Handstand Push-ups
Power Snatch – 135#/95#

B.  Practice Triple Unders with time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 11

Tuesday, June 13, 2017

A.  9, 6, 3, rep rounds for time of:
Muscle-ups
Overhead Squat – 205#/135#

B.  Rope Climb Tech work/practice with time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 15

Friday, June 9, 2017

A.  Alternating Dumbbell Turkish Get-Up – 3 per side X 5 sets, rest 2:00

B.  21, 15, 9 rep rounds for time of:
Dumbbell Overhead Squat – 80#/55#
Chest to Bar Pull-ups

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, May 31, 2017

A.  Skipping practice (10 or so minutes) – singles, doubles, triples, forwards, reverse, crossovers, single leg, and combos, etc.

B.  1 Round for time of:
10-1 Descending Ladder of Sumo Deadlift High Pull (SDLHP) – 135#/95#
Alternating with
1-10 Ascending Ladder of Shoulder Press – 135#/95#

Compare to Saturday, January 9, 2016

Coach’s notes:

All sets in the ladder must be unbroken. Post time to complete to comments. Also post notes on your skipping practice.

WOD Leaderboard
Comments: 8