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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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Monday, May 29, 2017

A.  Power Snatch tech work – work up to a moderate triple in 10-12 minutes:

B.  5 Rope Climbs, then
21, 15, 9 reps rounds for time of
Overhead Squat – 135#/95#
Handstand Push-ups (strict), then
5 Rope Climbs

Coach’s notes:

Post notes and loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 2

Sunday, May 28, 2017

A.  3 rounds for As Many Reps As Possible (AMRAP) of:
1:00 Burpees
1:00 Back Squats – 135#/95#
1:00 Knees to Elbows
1:00 Power Cleans – 135#/95#
Rest 3:00

Compare to Wednesday, April 5, 2017

B.  Alternate 30s superman and 30s hollow rock holds X 3, rest 60s between.

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Saturday, May 27, 2017

Sumo Deadlift – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Friday, May 26, 2017

All sets for time:

A.  200m carry – pick up something heavy and take it with you.

B.  30 cals on your choice – (assault, row or skierg)

C.  400m sprint.

D.  50 Barbell Shoulder Press – 95#/65#

E.  50 Chest to Bar Pull-ups

Coach’s notes:

Complete in any order. Post order completed and results for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, May 25, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

40 Foot Handstand Walk
30 Box Jumps – 24”/20”
20 Triple Unders
10 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, May 24, 2017

A1.  Dumbbell Turkish Get-ups – 6 reps (alternating 3 per side) X 5 sets, rest 90s

Compare to Tuesday, May 9, 2017

A2.  Dumbbell Split Squats – 8-12 reps/leg X 5 sets, rest 90s

Compare to Tuesday, May 2, 2017

B.  Front Plank/Side Plank (left and right side) – 30s each (90s total) X 3 sets, rest 60s between.

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, May 23, 2017

A.  6 Rounds for times and loads of:
Run 200m
5 Back Squat
Rest 2:00

B.  Play with short, fast sled pushes with time remaining.

Coach’s notes:

Post times and loads for all sets, plus total working time to comments.

WOD Leaderboard
Comments: 7

Monday, May 22, 2017

1 round for time of:

100-ft. dumbbell overhead walking lunge – 80#/55#
100 double-unders
50 wall-ball shots – 30#/20#
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Coach’s notes:

This is the 2017 Regional Event 3 workout. Their time cap is 16 minutes, post your time to complete to comments.

WOD Leaderboard
Comments: 3

Sunday, May 21, 2017

Thruster – 1, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, May 20, 2017

A.  2 Consecutive Broad Jumps – record furthest distance achieved.

B.  Row 30s for max calories X 2, rest as needed between sets.

C.  10 rep box jump for max height (unbroken)

D.  25 Tire flips for time.

F.  200m sprint for time.

Coach’s notes:

Complete in any order and post results for all sets to comments.

WOD Leaderboard
Comments: 2