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Lifting Ourselves and One Another

Archives: Strict

Wednesday, November 15, 2017

1:00 Alternating Dumbbell Ground to Overhead, rest 30s X 5 sets – 70#/40#
1:00 on Erg of your choice (bike/ski/row) for cals, 30s rest X 5 sets
1:00 Strict Press, 30s rest X 5 sets – 95#/65#

Coach’s notes:

Post reps per set for all exercises and totals to comments. Start in any order.

WOD Leaderboard
Comments: 7

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

Thursday, October 5, 2017

Tabata Intervals for reps:

  1. Handstand walk
  2. Dumbbell step-ups – 45#/30#/hand to 24”/20”
  3. Strict pull-ups
  4. Medicine ball cleans – 20#/14#

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Monday, September 18, 2017

5 Rounds for time:

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

Comments: 8

Saturday, September 16, 2017

As Many Rounds As Possible in 20 minutes of:

10 Strict Handstand Push-ups
20 Single Leg Alternating Squats (Pistols)
30 Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Thursday, August 31, 2017

A.  As Many Rounds As Possible (AMRAP) in 12 minutes of:
1 Strict Muscle-up
5 Medicine Ball Cleans – 20#/14#
2 Strict Muscle-ups
10 Medicine Ball Cleans – 20#/14#
3 Strict Muscle-ups
15 Medicine Ball Cleans – 20#/14#
4 Strict Muscle-ups
20 Medicine Ball Cleans – 20#/14#
5 Strict Muscle-ups
25 Medicine Ball Cleans – 20#/14#
Continue adding 1 muscle-up and 5 med ball cleans each round.

B.  Practice double unders, triple unders, and other skipping skills.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 9

Monday, August 14, 2017

1 Round for time of:

Row 500m
50 Handstand Push-ups (Strict)
50 Ring Dips
50 Push-ups
Row 500m

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Friday, August 4, 2017

2 Rounds for time of:

50 Foot Handstand Walk (unbroken)
40 Med Ball Cleans – 20#/14#
30 Knees to Elbows
20 Strict Handstand Push-ups
10 Power Cleans – 205#/135#

Compare to March 30, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Thursday, July 27, 2017

1 Round for time of:

5 Strict Muscle-ups
50 Double Unders
4 Strict Muscle-ups
40 Double Unders
3 Strict Muscle-ups
30 Double Unders
2 Strict Muscle-ups
20 Double Unders
1 Strict Muscle-ups
10 Double Unders

Coach’s notes:

Post time to complete to comments. Note that this is www.crossfit.com WOD from Tuesday, July 11, 2017.

WOD Leaderboard
Comments: 8

Friday, July 14, 2017

A1.  Skin the cat – 5 reps X 5 sets, rest 60-90s

Notes:  Control your movement throughout, i.e. no kipping

A2.  Strict Chest to Bar – 5 reps X 5 sets, rest 60-90s

Notes:  Add weight if needed.

B.  Squat “Grace”

30 Squat Clean and Jerk – 135#/95#

Coach’s notes:

Post notes for A1 and A2 and time to complete B to comments.

WOD Leaderboard
Comments: 5