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Lifting Ourselves and One Another

Archives: RFT

Saturday, November 18, 2017

3 Rounds for time:

500 m Row
5 Rope Climbs
21 Push Jerks – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, November 13, 2017

5 Rounds for time of:

10 Knees to Elbows
20 Burpees
30 Switch Lunges – 15/leg
40 Kettlebell Swings – 1.5/1.0 pood
50 Squats

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 24, 2017

5 Rounds for time and reps of:

Run 400m
ARMAP strict press – 95#/65#

Coach’s notes:

Post time to complete and number of reps per round and total reps for press to comments.

WOD Leaderboard
Comments: 10

Tuesday, October 3, 2017

3 Rounds for time of:

Row 500m
5 Rope Climbs
50 Wallballs – 20#/14#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, September 20, 2017

3 Rounds for time:

20 Left arm Kettlebell Snatch – 1.5/1.0 pood
20 Right arm Kettlebell Snatch – 1.5/1.0 pood
20 Calorie Row
20 Alternating Hip Touches (10/side)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, September 18, 2017

5 Rounds for time:

Run 400 m
21 Dumbbell Thrusters – 45#/30#/hand
12 Strict Pull ups

Comments: 8

Thursday, September 7, 2017

A. Work up to a moderate triple Sumo Deadlift

B. 3 Rounds for time:
12 Sumo Deadlift High Pull – 95/65
12 Hang Power Clean
12 Push Jerk
12 Front Squat

Coach’s notes:

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

WOD Leaderboard
Comments: 13

Tuesday, September 5, 2017

3 Rounds for time of:

#HelenforHouston
Run 400m
21 Kettlebell Swings – 1.5/1.0 pood
12 Pull-ups

Coach’s notes:

Post time to complete to comments and donate to show your support.

WOD Leaderboard
Comments: 7

Wednesday, August 16, 2017

A.  Work to a moderate triple deadlift in 15 minutes.

B.  5 Rounds for time of:
10 Box Jumps – 30”/24”
10 Deadlift – 275#/185#
10 Burpees

Coach’s notes:

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

WOD Leaderboard
Comments: 13

Thursday, August 10, 2017

5 Rounds for time of:

20 Toes to Bar
10 Left Arm Dumbbell Walking Lunge – 45#/30#
20 Deadlift – 135#
10 Right Arm Dumbbell Walking Lunge
200m Dumbbell Carry – 45#/30#/(only one DB)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11