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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, February 17, 2017

1:00 AMRAP Bench Press – 135#/85#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 185#/115#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 225#/145#
1:00 AMRAP Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 185#/115#
1:00 Push-ups
2:00 Rest
1:00 AMRAP Bench Press – 135#/85#
1:00 Push-ups

Coach’s notes:

Post reps per set and totals to comments.

WOD Leaderboard
Comments: 8

Thursday, February 16, 2017

As Many Reps As Possible (AMRAP) in 12 minutes:

7 Toes to Bar
7 Pull-ups
7 shuttle runs – 20 feet/run

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8

Wednesday, February 15, 2017

1 round for time:

1:00 AMRAP Back Squats – 225#/150#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 AMRAP Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 325#/220#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 275#/185#
1:00 Air Squats
Rest 2:00
1:00 AMRAP Back Squats – 225#/150#
1:00 Air Squats

Coach’s notes:

Post reps per set to comments.

WOD Leaderboard
Comments: 11

Tuesday, February 14, 2017

In partners complete one round for time:

100 Cal row (total) while partner holds deadlift – 225#/150#
150 Wallballs (total) while partner holds dumbbells overhead – 45#/30#
200 Double unders EACH while partner holds handstand

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, February 13, 2017

1 round for time:

15 Burpees over Box – 24”/20”
30 Chest to Bar Pull-ups
15 Burpees over Box
30 Thrusters – 95#/65#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Sunday, February 12, 2017

1 round for time:

15 Deadlift – 155#/105#
12 Hang Power Clean – 155#/105#
9 Push Jerk  – #/105#
12 Deadlift – 185#/125#
9 Hang Power Clean – 185#/125#
6 Push Jerk  – 185#/125#
9 Deadlift – 225 #/155#
6 Hang Power Clean – 225 #/155#
3 Push Jerk – 225 #/155#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, February 11, 2017

6 Rounds for loads, height and times:

20 Dumbbell Step-ups (10/leg)
3 Snatch
Rest 2:30

Compare to November 25, 2016

Coach’s notes:

Post load and height for step-ups, load for snatch and time per round plus total working time to comments.

WOD Leaderboard
Comments: 5

Friday, February 10, 2017

3 rounds of time:

“Fight Gone Bad”

Wallballs
Sumo Deadlift High Pull
Box Jumps
Push Press
Row (calories)

*For FGB move from each of five stations after a minute.  The clock does not reset or stop between exercises.  This is a five minute round from which a one minute break is allowed before repeating.  On call of  “rotate”, the athletes move to the next station immediately for best score.  One point is given for each rep, except on the rower where each calorie is one point.  Guys use 20 lbs and gals use 14 lbs for the wallballs, 75 lbs and 55 lbs for the SDLHP and push press.  Box jumps are 20″ for all.

Compare to December 12, 2014

Coach’s notes:

Add your points and post them to comments.

WOD Leaderboard
Comments: 10

Thursday, February 9, 2017

As Many Rounds As Possible (AMRAP) in 15 minutes of:

5 Strict Chest to Bar
10 Triple Unders
15 Burpees

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 16

Wednesday, February 8, 2017

A.  Dumbbell Thrusters – 6 reps X 5 sets, rest 2-3:00
B.  Push Jerk – 3 Reps X 5 sets, rest 2-3:00

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 15