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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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Friday, September 15, 2017

A1. Dumbbell Turkish Get Up – 5 per arm x 5 sets, Rest 90-120 seconds
Compare to Monday, July 31, 2017

A2. 20 Wallballs x 5 sets, rest 90-120 seconds
Note: 30#/20# to 10 ft

A3. L-sit Hold – 10-20 seconds x 5 sets, rest 90-120 seconds

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 4

Thursday, September 14, 2017

A. 2 Rounds for time:
10 Deadlift – 350#/225#
10 Bar Muscle Up

Compare to Thursday, December 24, 2015

B. Practice your skipping skills, singles, doubles, triples, crossovers, single leg. high knees, complexes, etc.

 

Coach’s notes:

Post time to complete complete to comments and notes for skipping practice.

WOD Leaderboard
Comments: 11

Wednesday, September 13, 2017

Tabata Intervals for reps of:

1. Push Ups
2. Box Jumps – 24″/20″
3. Knees to Elbows
4. Shuttle Run – 20 ft

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Tuesday, September 12, 2017

7 Rounds for meters and load

30 second Row
3 Hang Power Clean
Rest 2:00

Coach’s notes:

Post meters for row and load for hang power clean for all sets.

WOD Leaderboard
Comments: 16

Monday, September 11, 2017

1 round for time of:

27 Overhead Squats (OHS) – 135#/95#
27 Push Jerks – 135#/95#
5 Rope Climbs
21 OHS
21 Push Jerks
4 Rope Climbs
15 OHS
15 Push Jerks
3 Rope Climbs
9 OHS
9 Push Jerks
2 Rope Climbs
3 OHS
3 Push Jerks
1 Rope Climb

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Sunday, September 10, 2017

Back Squat – 1, 1, 1, 1, 1, 1, 1

Compare to November 13, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Saturday, August 9, 2017

3 Rounds for reps of:

1:00 Left Arm Overhead Kettlebell Walk – 1.5 pood
1:00 Dumbell Step-Up – 35#/20#/hand @ 24”/20”
1:00 Right Arm Overhead Kettlebell Walk
1:00 Burpee Over Box – 24”/20”
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Friday, September 8, 2017

A1.  Weighted Pull-ups – 5 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

A2.  Triple Unders  – 10-20 reps X 6 sets, rest 2-3:00
Compare to Sunday, May 22, 2016

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, September 7, 2017

A. Work up to a moderate triple Sumo Deadlift

B. 3 Rounds for time:
12 Sumo Deadlift High Pull – 95/65
12 Hang Power Clean
12 Push Jerk
12 Front Squat

Coach’s notes:

Post load for A and time to complete B to comments.

WOD Leaderboard
Comments: 13

Wednesday, September 6, 2017

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

200 m Run
40 Double Unders
20 Wallballs – 20#/14# to 10 feet for all
10 Toes to Bar

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12