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Lifting Ourselves and One Another

Archives: RFT

Wednesday, March 15, 2017

5 Rounds for time:

15 Dumbbell Push Press – 45#/30#/hand
30 Alternating Single Leg Squats (Pistols) – 15/leg
45 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Thursday, March 9, 2017

4 Rounds for time:

30 Pistols (15/leg)
20 Kettlebell Swings – 2.0/1.5 pood
10 Push Jerk – 185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, February 27, 2017

5 Rounds for time:

3 Rope Climbs (or 1 peg board assent)
9 Push Press – 135#/95#
15 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Friday, February 10, 2017

3 rounds of time:

“Fight Gone Bad”

Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)

*For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.

Compare to December 12, 2014

Coach’s notes:

Add your points and post them to comments.

WOD Leaderboard
Comments: 10

Monday, February 6, 2017

5 Rounds for time:

20 Dumbbell Overhead Walking Lunges (10 per leg) – 45#/hand/30#/hand
10 Knee to Elbows
5 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, January 27, 2017

5 Rounds for time:

15 Left Arm Dumbbell Shoulder to Overhead – 70#/45#
15 Right Arm Dumbbell Shoulder to Overhead
25 Kettlebell (KB) Swings – 2.0/1.5 pood
75 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Sunday, October 30, 2016

5 Rounds for time:

60 Double unders
40 Squats
20 GHD Sit-ups
10 Toes to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, October 29, 2016

3 Rounds for time.

20 Wallballs – 20#/14#, 11’ for all.
15 Chest to Bar Pull-ups
20 Dumbbell Overhead Walking Lunges – 45#/30#/hand (10 steps/leg)
15 Power Cleans – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Wednesday, October 5, 2016

3 Rounds for time:

Row 400m
20 Dumbbell Press – 45#/30#
75 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 17