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Lifting Ourselves and One Another

Archives: Dumbbells

Tuesday, January 16, 2018

3 Rounds for reps of:

1:00 Left Arm Dumbbell Overhead Walking Lunge – 45#/30#
1:00 Rope Climbs
1:00 Right Arm Dumbbell Overhead Walking Lunge
1:00 Knees to Elbows
1:00 Row (cals)
1:00 Rest

Coach’s notes:

Post rep per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Saturday, January 13, 2018

10 Rounds for time(s):

20 Dumbbell Overhead Walking Lunges – 45#/30#/hand (10 steps/side)
15 Toes to Bar
10 Burpees
Rest 1:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 1

Tuesday, January 9, 2018

5 Rounds for time of:

20 Alternating Dumbbell Ground to Overhead
15 Knees to Elbows
10 Calorie Erg (of your choice)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Wednesday, December 27, 2017

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

10 Knees to Elbows
20 Dumbbell Front Squats – 45#/30#/hand
30s Accumulated Dumbbell Overhead support – 45#/30#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 7

Friday, December 22, 2017

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

Compare to Tuesday, October 31, 2017

A2.  Strict Toes to Bar – 8-12 reps X 5 sets, rest 90s

Compare to Wednesday, May 17, 2017

A3.  Lateral Single Leg Hops – 8 per leg X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 7

Monday, December 18, 2017

Give Heavy WOD 2017

5 Rounds for time of:
50 Double Unders
20 Dumbbell Step-ups – 45#/30#/hand to 24”/20” (10/leg)

5 rep penalty every minute – 85# for all, strict press (men)/push press (women)

Coach’s notes:

Thanks to all who donated to the Calgary Food Bank, we raised 425# of food! In commemoration we are all lifting 425# (85# X 5 reps) shoulder to overhead as a penalty each minute in this WOD. Post ti

WOD Leaderboard
Comments: 9

Tuesday, December 12, 2017

6 rounds for height, load and time(s):

12 Single Arm Dumbbell Shoulder to Overhead – 6/arm
16 Box Jumps (Unbroken)
20 Cal Row
Rest 2:00

Coach’s notes:

Post load for shoulder to overhead, height for box jumps, time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Friday, December 8, 2017

A.  Dumbbell Turkish Get-up – 5 per arm X 3 sets, rest 1-2 mins between sets.
Compare to Saturday, October 21, 2017

B.  1 Round for time:
30 Cal Erg (your choice)
30 Burpees
30 Box Jump Overs – 24”/20”
30 Strict Pull-ups
300 Double Unders

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Friday, December 1, 2017

A.  Work to your heaviest in the following dumbbell complex.
8 Deadlift/6 Hang Power Clean/4 Thrusters.
B1.  Medicine Ball Twist – 8-12/ side X 3 sets, rest 90s
B2.  Hollow Rock – as long as possible x  3 sets, rest 90s

Coach’s notes:

Post load achieved in complex and notes for B1 and B2 to comments.

WOD Leaderboard
Comments: 7