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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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Saturday, January 6, 2018

A.  Power Snatch – 3, 3, 3, 3, 3, 3, rest 2:00 between sets

B.  “Squat” Randy
75 Squat Snatch for time – 75#/55#

Compare to Thursday, April 27, 2017

Coach’s notes:

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

WOD Leaderboard
Comments: 5

Friday, January 5, 2018

A. Dumbbell Turkish Get-up – 10 reps per side X 3 sets, rest 60s between sides.

B1.  Box Jumps – 5 reps (unbroken) X 5 sets, rest 2:00

B2.  Ring Muscle-ups – 6 reps (unbroken) X 5 sets, rest 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 3

Thursday, January 4, 2018

10 Rounds for time(s) of:

Row 400m
Rest 2:00

 

Coach’s notes:

Post time per row, damper setting and stroke rate to comments.

WOD Leaderboard
Comments: 9

Wednesday, January 3, 2018

A1.  Barbell Front Rack Walking Lunges – 10 steps (5/leg) X 5 sets, rest 2-3:00
Compare to Wednesday, August 30, 2017

A2.  Weighted Pull-up – 5 reps X 5 sets, rest 2-3:00
Compare to Friday, September 8, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, January 2, 2018

3 Rounds for reps of:

1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Push Jerk – 95#/65#
1:00 Shuttle Run – 20 ft.
1:00 Toes to Rings
1:00 REST

 

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Monday, January 1, 2018

A.  3 Rounds for time of:
60 Squats
30 Knees to Elbows
30 Ring Push-ups

B.  Twisting medicine ball throws – 3 X 12-15 reps/side, rest 60s between sides.

Coach’s notes:

Note that A is www.crossfit.com WOD from Friday, December 29, 2017. Post time to complete to comments. Happy New Year Crew!

WOD Leaderboard
Comments: 2

Sunday, December 31, 2017

A.  1 round for time of:
30 Cal Assault bike
30 Burpees
30 Chest to Bar Pull-ups
30 Box Jumps – 30”/24”

B.  Spend time skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, December 30, 2017

A.  Shoulder Press – 3, 3, 3, 3, 3, 3
Compare to Monday, June 5, 2017

B.  Push Press – 2, 2, 2, 2, 2, 2
Compare to Monday, June 5, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Friday, December 29, 2017

Open WOD 17.5

10 rounds for time of:
9 Thrusters – 95#/65#
35 Double-unders

Compare to March 25, 2017

Coach’s notes:

This is the Reebok CrossFit Games Open WOD 17.5. 4o minute time cap. Post time to complete to comments.

WOD Leaderboard
Comments: 10

Thursday, December 28, 2017

5 Rounds for time(s) and loads of:

Row 400m
21 Box Jumps – 24”/20”
12 Deadlift
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 10