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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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Sunday, October 14, 2019

Overhead Squat – 1, 1, 1, 1, 1, 1, 1, 1

Compare to February 02, 2018

Coach’s notes:

Post loads for all set to comments.

WOD Leaderboard
No Comments

Sunday, October 13, 2019

A1.  Standing Shoulder Press – 5 reps @31X1 X 5 sets, rest approx. 90s

A2.  Ring Row – 10-12 reps @ 3011 X 5 sets, rest approx. 90s

A3.  Hanging L-sit hold – As Many Seconds As Possible (AMSAP) X 5 sets, rest approx. 90s

Notes:  The actual desired position is a “V”.  Ensure toes are above obviously above hip or scale as needed.

A4.  Back Extension – 10- 12 reps @ 3131 X 5 sets, rest approx. 90s

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 1

Saturday, October 12, 2019

TT WOD – Partner

In partners complete for time:

2500m row alternating at 250m each
100 push-ups alternating at 10 each
75 Synchronized Box Jumps – 24”/20”
50 Synchronized V-ups
25 Rope Climbs
50 Synchronized Kettlebell Swings – 1.5/1.0 mood
75 – Wallballs – 20#/14#
100 Deadlift – 135#/95#
2500m row alternating at 250m each

WOD

3 rounds for reps of:

1:00 Left Hand Dumbbell Overhead Walking Lunges – 50#/35#
1:00 Muscle-ups
1:00 Double Unders
1:00 Right Hand Dumbbell Overhead Walking Lunges
1:00 REST

Coach’s notes:

Post time to complete Partner WOD and reps per movement, per round and all totals for WOD to comments.

WOD Leaderboard
Comments: 1

Friday, October 11, 2019

20.1

10 rounds for time of:
8 ground-to-overheads, 95#65#
10 bar-facing burpees

Time cap: 15 minutes

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 12

Thursday, October 10, 2019

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

7 Knees to Elbows
14 Medicine Ball Cleans – 20#/14#
28 ft. Handstand Walk

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 3

Wednesday, October 9, 2019

Clean and Jerk – 7, 3, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, October 8, 2019

WOD:

Working every odd minute only complete for time 10 rounds of:

1 Legless Rope Climb
5 Power Cleans – 185#/115#
11 Box Jumps – 24”/20”

TT WOD – Opens Prep:

15.3 – Complete As Many Rounds As Possible (AMRAP) in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

Coach’s notes:

Post time to complete WOD and rounds and reps for TT WOD to comments

WOD Leaderboard
Comments: 13

Monday, October 7, 2019

5 rounds for time of:

Run 400m
10 Dumbbell Front Squats – 50#/35#/hand
35 Double Unders

Coach’s notes:

Post time to complete to comments

WOD Leaderboard
Comments: 16

Sunday, October 6, 2019

“Barbara”

5 rounds for time(s) of:

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
REST 3:00

Compare to June 07, 2015

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, October 5, 2019

We are closed today and tomorrow for a CrossFit Kids seminar so get outside and go for a run! FUN!

10 Km Run

Coach’s notes:

Post time to complete to comments. If you can’t run 10km complete 40-60 minutes of continuous monostructural aerobic activity, swim, bike, etc.

WOD Leaderboard
No Comments