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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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Thursday, August 24, 2017

1 Round for time of:

Run 1 mile, then
27, 21, 15, 9 rep round of:
Deadift – 135#/95#
Wallballs – 20#/14#
Run 1 mile

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Wednesday, August 23, 2017

A.  Alternate Every Minute on the Minute (EMOM) for 20 minutes:
7 Power Snatch – 135#/95#
15/12 Cal Row

B.  L-sit Hold and handstand hold practice with time remaining.

Coach’s notes:

Post results for all to comments.

WOD Leaderboard
Comments: 8

Tuesday, August 22, 2017

5 Rounds for load(s) and time(s) of:

20 Overhead Dumbbell Walking Lunges (one DB in each hand)
Run 400m
Rest 3:00

Coach’s notes:

Post load and time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Monday, August 21, 2017

A.  “Cindy”
As Many Rounds As Possible (AMRAP) in 20 minutes of:

5 Pull-ups
10 Push-ups
15 Squats

Compare to Sunday, February 5, 2017

B1.  10-15 GHD Sit-ups X 3 sets, rest 90s

B2.  Superman Hold – 60s X 3 sets, rest 90s

Compare to Wednesday, August 2, 2017

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Sunday, August 20, 2017

Overhead Squat – 1, 1, 1, 1, 1, 1, 1

Compare to November 19, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, August 19, 2017

Tabata Intervals for reps of:

1.  Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20#
2.  Double Unders
3.  Push-ups with hand release
4. Dumbbell Power Clean – 45#/30#/hand

Compare to Sunday, March 12, 2017

B.  Peg board or strict pull-up practice – 15 minutes.

Coach’s notes:

Post reps per exercise, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Friday, August 17, 2017

A.  Record your heaviest load in the following complex:

2 Hang Cleans/2 Front Squats/2 Push Jerks

B.  Handstand walking practice with time remaining.

Coach’s notes:

Post load for A and notes for B to comments.

WOD Leaderboard
Comments: 4

Thursday, August 17, 2017

A.  5 X 400m run, pace to keep each set the same, rest 2X work interval.
Compare to Wednesday, June 7, 2017

B.  75 Wallballs for time. – 30#/24# to 10 feet.
Compare to Monday, July 3, 2017

Coach’s notes:

Post times for your runs in A and time to complete B to comments.

WOD Leaderboard
Comments: 3

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

Tuesday, August 15, 2017

Working for 2 minutes and resting for one, complete:

Games Event  – 2223 Intervals
2 Rope Climbs
10/7 cals (Skierg, row, assault)
Max Reps Overhead Squats, until 75 are complete. – 155#/105#

Coach’s notes:

Post rounds required to complete to comments.

WOD Leaderboard
Comments: 9