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Lifting Ourselves and One Another

Archives: RFT

Thursday, May 11, 2017

“Kelly”

5 Rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#

Compare to August 07, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 15

Saturday, April 29, 2017

A.  10 – 60m accelerations (tech) building to approx. 80-85%, rest 30-60s between.

B.  5 Rounds for time:
Run 400m
20 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 2

Thursday, April 20, 2017

A. “Nancy”

5 Rounds for time of:
400m run
15 Overhead Squats – 95#/65#

Compare to

Compare to Tuesday, April 5, 2016

B.  Peg board practice with time remaining.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Friday, March 31, 2017

A.  Work to a moderate 5 rep Sumo Deadlift in 15 minutes.

B.  5 Rounds for time of:
Run 400m
15 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

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

WOD Leaderboard
Comments: 16

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: 14