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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, March 18, 2017

17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225lb /155lb
55 wall-ball shots, 20lb/14lb. ball to 10ft/9ft. target
55-calorie row
55 handstand push-ups

Coach’s notes:

Post rounds and reps completed to comments.

WOD Leaderboard
Comments: 4

Friday, March 17, 2017

  1.  Push Press – 3, 3, 3, 3, 3
    Compare to Saturday, November 6, 2016
  1. Push Jerk – 2, 2, 2, 2, 2
    Compare to Friday, June 10, 2016
  1. Handstand Push-ups – technical sets of 2-10 reps

Coach’s notes:

Post loads and comments for all sets.

WOD Leaderboard
Comments: 3

Thursday, March 16, 2017

6 Rounds for time(s) and load(s) of:

Row 400m
15 Ring Dips
20 Deadlift
Rest 2:30

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Wednesday, March 15, 2017

5 Rounds for time:

15 Dumbbell Push Press – 45#/30#/hand
30 Alternating Single Leg Squats (Pistols) – 15/leg
45 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Tuesday, March 14, 2017

Record heaviest load achieved in the following complex:

Hang Clean/Clean/Push Jerk/Split Jerk X 2

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Monday, March 13, 2017

As Many Rounds As Possible in 21 Minutes of:

15 Wallballs – 20#/14#
12 Box Jumps – 24”/20”
9 Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Sunday, March 12, 2017

Tabata Intervals for reps of:

  1. Dumbbell Box Step-ups – 45#/hand@24”/30#/hand@20”
  2. Double Unders
  3. Push-ups with hand release
  4. Dumbbell Power Clean – 45#/30#

Coach’s notes:

Post reps per round for each movement and all totals to comments.

WOD Leaderboard
Comments: 1

Saturday, March 11, 2017

CrossFit Open 17.3

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65/95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95/135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135/185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155/225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175/245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 185/265 lb.

*If all reps are completed, time cap extends by 4 minutes.

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 5

Friday, March 10, 2017

Snatch – 3, 3, 3, 3, 3, 3

Compare to September 23, 2011

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 2

Thursday, March 9, 2017

4 Rounds for time:

30 Pistols (15/leg)
20 Kettlebell Swings – 2.0/1.5 pood
10 Push Jerk – 185#/120#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7