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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, November 9, 2017

5 Rounds for Load(s) and Time(s):

20 Cals (row, bike or ski)
10 Power Clean
50 Double Unders
Rest 3:00

Coach’s notes:

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

WOD Leaderboard
Comments: 11

Wednesday, November 8, 2017

3 Rounds for Reps:

1:00 Handstand Walk
1:00 Dumbbell Walking Lunges – 45#/30#/hand
1:00 Medicine Ball Cleans – 20#/14#
1:00 Shuttle Run – 20ft.
1:00 Dumbbell Thrusters – 45#/30#/hand
2:00 REST

Coach’s notes:

Post reps for each set to comments.

WOD Leaderboard
Comments: 3

Tuesday, November 7, 2017

Monday, November 6, 2017

Tabata intervals for reps of:

Ring support
Sumo Deadlift High Pull – 95#/65#
Sit-ups
Push Press – 95#/65#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Sunday, November 5, 2017

A.  1000m row
Compare to Sunday, March 5, 2017

B.  Handstand walk practice and progressions.

Coach’s notes:

Post time for row and notes regarding handstand walks to comments.

WOD Leaderboard
Comments: 3

Saturday, November 4, 2017

21, 18, 15, 12, 9, 6, 3 rep rounds for time of:

Power Snatch – 95#/65#
Toes to Bar
Wallballs – 20#/14#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Friday, November 3, 2017

A.  Split Jerk – 1, 1, 1, 1, 1, 1, 1

B.  Hollow rocks – hold as long as possible X 5 sets, rest 30-60s between.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Thursday, November 2, 2017

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

15 Kettlebell Swings – 1.5/1.0 pood
1 Rope Climb – legless
15 Dumbbell Push Jerk – 45#/30#/hand
1 Rope Climb – legless

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Wednesday, November 1, 2017

21, 15, 9 rep rounds for time of:

Squat clean and jerk – 155#/105#
Burpees

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, October 31, 2017

A1.  Deadlift – 5 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

A2.  Seated Dumbbell Shoulder Press – 6-8 reps X 5 sets, rest 2:00

Compare to Friday, June 16, 2017

 

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9