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Lifting Ourselves and One Another

Archives: Intervals

Monday, August 27, 2018

5 Rounds for load(s) and time(s):

2 Peg board Ascents
5 Bar Pull Overs
14 Single Arm Dumbbell Push Jerk (7/side)
14 Cal Erg – your choice
REST 2:00

Coach’s notes:

Post time per round, dumbbell weightused per round and total working time to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 15, 2018

Working every 2 minutes, then resting for 1 minute, continue until 100 overhead squats is reached

2 Rope Climbs
10 Burpees
AMRAP Overhead Squats – 95#/65#

Coach’s notes:

Post reps per round and total time to complete.

WOD Leaderboard
Comments: 10

Tuesday, August 14, 2018

6 rounds for load(s) and time(s) of:

8 Dumbbell Box Step Overs
12 GHD Sit-ups
16 Shuttle Sprints – 20 feet
Rest 2:00

Coach’s notes:

Post load and height for box step overs, time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Saturday, August 11, 2018

6 Rounds for distance, loads and time(s):

6 Broad Jumps
8 Back Squat
10 Single Arm Dumbbell Push Jerk – (5/arm)
Jerk (5/arm)

Rest 3:00

Coach’s notes:

Post distance jumped, load for squat and push jerk, time per round and total working time to comments.

WOD Leaderboard
Comments: 4

Tuesday, August 7, 2018

As Many Reps As Possible (AMRAP) for 12 (24 mins total) rounds of:

WOD:

30s Work – Row for cals
30s Rest
30s Work – Medicine Ball Cleans – 20#/14#
30s Rest

TT WOD – Off Season:

A1.  Barbell Bicep Curl – 10-12 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 10-12 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 10-12 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 10-12 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 10-12 reps @ 3011 X 3 sets, rest 60s

 

Coach’s notes:

Post reps per exercise and all totals to comments.

WOD Leaderboard
Comments: 7

Sunday, August 5, 2018

10 Rounds for reps of:

In 1 minute:

Sprint 200m,

Then with remaining time, AMRAP Strict Shoulder Press – 95#/65#

Rest 1:00

Coach’s notes:

Post reps per round and total reps to comments.

WOD Leaderboard
Comments: 4

Wednesday, August 1, 2018

5 Rounds for As Many Reps As Possible (AMRAP) of:

1:00 Wallballs
1:00 Row/Bike/Ski – Cals
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 GHD Sit-up
REST 1:00

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Monday, July 23, 2018

10 1-minute rounds of:

25 squats
Max reps of clean and jerks – 155#/105#

Rest 2:00

Coach’s notes:

Post reps per round for clean and jerk and total reps to comments. Note, that this is www.crossfit.com WOD from Saturday

WOD Leaderboard
Comments: 7

Sunday, July 22, 2018

5 rounds for time(s), load(s) and height(s) of:

15/12 Cal Bike/Row/Ski
20 Box Jumps
10 Single Arm Alternating Dumbbell Shoulder Press (5/side)
10 Single Arm Alternating Dumbbell Push Press (5/side)
REST 2:00

Coach’s notes:

Post all results to comments.

WOD Leaderboard
Comments: 1

Tuesday, July 17, 2018

WOD:

Tabata intervals for reps of:

  1. V Sit-ups
  2. Sumo Deadlift High Pull – 95#/65#
  3. Wallball – 20#/14#
  4. Ring Row

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 8-10 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 8-10 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 10- 12 reps @3011 X 3 sets, res 10s

B2.  Bent Over Banded Lat Row – 12-15 reps @ 3011 X 3 sets, rest 10s

B3.  Bent Over Banded Lat Pull – 20 reps @ 10X0 X 3 sets, rest 90s

Coach’s notes:

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

WOD Leaderboard
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