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Lifting Ourselves and One Another

Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Wednesday, October 18, 2017

A1.  Shoulder Press – 5 reps X 5 sets, rest 2:00-3:00

Compare to Wednesday, May 17, 2017

A2.  Weighted Pull-up – 3 reps X 5 sets, rest 2:00-3:00

Compare to Saturday, January 7, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, October 17, 2017

5 Rounds for time(s) of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallballs – 20#/14#
Rest 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Tuesday, October 16, 2017

1 round for time of:

30 Cal Bike/Row/Ski
30 GHD Sit-ups
30 Front Squat – 135#/95#
30 Push Press – 135#/95#
30 Overhead Squats – 135#/95#
30 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, October 15, 2017

Hang Snatch – 2, 2, 2, 1, 1, 1, 1, 1, 1

Compare to Monday, February 20, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, October 14, 2017

A1.  Bench Press – As Many Reps As Possible (AMRAP) X 5 Sets @ 135#/95#, rest 2-3:00

A2.  Broad Jumps – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Friday, August 25, 2017

B.  With time remaining practice handstand walks.

Coach’s notes:

Post reps for A1 and total reps, and distance for all sets in A2 to comments.

WOD Leaderboard
Comments: 1

Friday, October 13, 2017

A.  Back Squat – 6, 6, 6, 6, 6

B.  Alternate strict ring inverts (5-8) with superman holds (45s) X 3 each, rest 60s between.

 

Coach’s notes:

Post loads for all sets in A and notes for B to comments.

WOD Leaderboard
Comments: 8

Thursday, October 12, 2017

A.  Thruster – 3, 3, 3, 3, 3, 3
Compare to Tuesday, October 11, 2016

B.  ‘Fran”
21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups
Compare to Wednesday, October 14, 2015

Coach’s notes:

Post loads for all sets in A and time to complete B to comments. Happy Birthday Coach Brett!

WOD Leaderboard
Comments: 10

Wednesday, October 11, 2017

6 rounds of alternating Every Minute on the Minute (EMOM) for 18 minutes of:

Double Unders
Toes to Bar
Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 5

Tuesday, October 10, 2017

5 rounds for time of:

20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

Coach’s notes:

Post time to comments.

WOD Leaderboard
Comments: 10

Monday, October 9, 2017

“Isabel”

30 snatch for time – 135#/95#

Compare to December 27, 2015

Comments: 2