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Lifting Ourselves and One Another

Archives: Oly

Friday, August 17, 2018

WOD:

Work to your heaviest in the following complex.

High Hang Power Clean/Hang Power Clean (above knee)/Hang Power Clean (below knee)

 

TT WOD – Partner (5:00 Pre-BBQ)

In Partners complete:

150 Cal Erg/120 Cal/100 Cal – (your choice)
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
100 Cal Erg/80 Cal/60 Cal
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
50 Cal Erg/40 Cal/20 Cal

Coach’s notes:

Post loads for all sets to comments.  Don’t forget to come for our 5:00pm Member Appreciation Partner WOD, with BBQ to follow. Everyone is welcome and scaling options are listed so all can participate

WOD Leaderboard
Comments: 6

Monday, August 13, 2018

Push Press – 5, 5, 3, 3, 3, 2, 2, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Friday, August 10, 2018

10 Rounds for time of:

5 Chest to Bar Pull ups
40 ft Handstand Walk
10 Power Snatch – 96#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, August 8, 2018

Work to your heaviest load:

Power Clean/ Front Squat/ Hang Squat Clean/ Push Jerk x 2

Coach’s notes:

Post loads to comments,

WOD Leaderboard
Comments: 7

Tuesday, July 31, 2018

WOD:

“Isabel”
For time:
30 Snatch – 135#/95#
*every time you break perform 50 double unders.

TT WOD: Off Season

A1.  Alternating Dumbbell Bicep Curls – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Barbell Tricep Extension – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Standing Dumbbell Lateral Raise – 8-10 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 time number of sets and time to complete to comments.

WOD Leaderboard
Comments: 6

Thursday, July 26, 2018

WOD:

Work to your heaviest load in the following complex:

Snatch/Overhead Squat/Hang Snatch/Overhead Squat

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

Coach’s notes:

Post load achieved to comments.

WOD Leaderboard
Comments: 7

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

Monday, July 16, 2018

15, 9, 6 rep rounds for time of:

Clean and Jerk – 185#/120#
Bar Muscle-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Thursday, July 12, 2018

WOD:

Clean and Jerk – 1, 1, 1, 1, 1, 1, 1, 1

Compare to Sunday, August 2, 2015

TT WOD – Off Season:

Complete all sets for time:

A.  80 Sledge hammer strikes, 40 per side.

B.  D-ball carry – Carry 40 feet, then drop and perform ground to over alternating shoulder X 2, repeating 5 times. 10 total over shoulder and 200 feet total.

C.  200m carry – 35#/25# plate in each hand, pinch grip only.

D.  Kettlebell press – maximum weight for 20 reps.

E.  Medicine ball toss for max distance.

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 4, 2018

Work to your heaviest in the following complex:

4 Push Jerk/6 Hang Squat Cleans/12 Deadlift

Coach’s notes:

Take the bar from the floor, after the hang cleans you can switch to a mixed grip, but the deadlifts must be unbroken with no rest on the floor.

WOD Leaderboard
Comments: 9