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Lifting Ourselves and One Another

Archives: Triplet

Saturday, June 9, 2018

TT WOD – Partner

A.  Choose a lift and work on it for 25 minutes.

In Partners complete:

5 rounds for time of:
Row 400m
12 Deadlift – 225#/155#
20 Box Jumps – 24”/20”
REST 4:00, then complete,

5 rounds for time of:
20 Box Jumps
12 Deadlift
400m Row

WOD:

A. 2 rounds for time of:
400m Row|
12 Deadlift – 225#/155#
20 Box jumps

REST 4:00, then

2 rounds for time of:

20 Box Jumps
12 Deadlift
Row 400m

B1.  V Sit-ups – 12-15 reps X 3 sets, rest 60s

B2.  Twisting Medicine Ball Twist – 10-12 reps/side X 3 sets, rest 60s

TT WOD – Gymnastics

A1.  For As Long As Possible – Free standing handstand holds (3 attempts) X 5 sets, rest 60-90s

Scale = (1) Kick to wall, then pull feet away from wall (free standing), (2) headstand.

A2.  Strict Muscle-ups – 3-5 reps X 5 sets, rest 60-90s

Scale = (1) seated banded muscle-up (rings low), (2) feet on ground assisted muscle-up.

B1.  10 V-sit-ups X 4 sets, rest 30-60s

B2.  30-45s Superman Hold X 4 sets, rest 30-60s

 

 

Coach’s notes:

Post time for both triplets in A and total working time to comments, plus notes for B1 and B2.

WOD Leaderboard
Comments: 5

Sunday, May 6, 2018

TT WOD – Competitive

A.  1 Mile run, then

3 rounds of:
15 GHD Sit-ups
15 Overhead Squats – 135#/95#
15 Toes to Bar, then

Run 1 Mile.

B.  As Many Rounds As Possible (AMRAP) in 8 minutes of:

30s Max. Triple Unders
10 Alternating Single Arm Dumbbell Ground to Overhead (5 per/side) – 80#/50#

Coach’s notes:  Post time to complete A and reps for triple unders and rounds and reps complete for B to comments.

WOD:

3 Rounds for time of:
10 Strict Handstand Push-ups
20 Power Clean – 135#/95#
40 Sit-ups

REST 3:00

3 Rounds for time of:
40 Double Unders
20 Deadlift – 135#/95#
10 Bar Facing Burpees

Coach’s notes:  Post time to complete both triplets and total working time to comments.

Comments: 6

Thursday, April 26, 2018

4 rounds for time of:

25 Wallballs – 20#/14#
50 Double unders

REST 4:00, then

4 rounds for time of:

10 Deadlift – 135#/95#
10 Toes to Rings
10 Box Jumps – 24”/20”

Coach’s notes:

Post time to complete each to comments.

WOD Leaderboard
Comments: 12

Thursday, March 29, 2018

“Chelsea”

Every Minute On the Minute (EMOM) for 30 Minutes complete:

5 Pull-ups
10 Push-ups
15 Squats

*If you make it to 30 minutes add 1 rep per movement each minute until you can no longer complete in the minute.  If you do not reach 30 minutes, record the last round complete and then continue with Cindy until you reach 30 minutes.

Coach’s notes:

Record results to comments.

WOD Leaderboard
Comments: 12

Saturday, February 24, 2018

CrossFit Open 18.1

Complete as many rounds as possible in 20 minutes of:

8 toes-to-bars
10 dumbbell hang clean and jerks – 50#/35#
Row for calories – 14/12

Coach’s notes:

Post rounds and reps completed to comments then come out at noon to cheer on your Crew mates competing in the 2018 CrossFit Open!

WOD Leaderboard
Comments: 10

Tuesday, January 9, 2018

5 Rounds for time of:

20 Alternating Dumbbell Ground to Overhead
15 Knees to Elbows
10 Calorie Erg (of your choice)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

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

Saturday, November 4, 2017

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Power Snatch – 95#/65#
Toes to Bar
Wallballs – 20#/14#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Sunday, April 23, 2017

A.  6, 9, 12, 9, 6 reps rounds for time of:
Burpees over Bar
Front Squats – 185#/120#
Chest to Bar pull-ups

B.  10-15 V-ups/30s side plank (alternate side each set) X 6 sets, rest 30s

Coach’s notes:

This is www.crossfit.com WOD from April 3, 2017. Post time to complete to comments.

WOD Leaderboard
Comments: 4

Sunday, February 5, 2017

As Many Rounds As Possible (AMRAP) in 20 minutes of:

“Cindy”

5 Pull-ups
10 Push-ups
15 Squats

Compare to February 09, 2016

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7