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Lifting Ourselves and One Another

Monthly Archives: September 2018

Monday, October 1, 2018

Back Squat – 5, 5, 5, 5, 5

Compare to September 21, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Sunday, September 30, 2018

3 Rounds for reps of:

1:00 Row (Cals)
1:00 Ring Dips
1:00 Double Unders
1:00 Sumo Deadlift High Pull – 95#/65#
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 1

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2

Friday, September 28, 2018

In partners complete:

75 Cal Erg (one person working at a time, erg of your choice)
50 Synchro Knees to Elbows
75 Synchro Squats
50 Dumbbell Over Box – 24”/20” @ 50#/35#/hand (one person working at a time)
75 Synchro Sit-ups
50 Synchro Knees to Elbows
75 Cal Erg

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Thursday, September 27, 2018

WOD:

Tabata intervals for time and reps of:

  1. Dumbbell farmer’s carry – 50#/35#/hand
  2. Box Jumps – 24”/20”
  3. Dumbbell push press – 50#/35#/hand
  4. Dumbbell front rack support (hold) – 50#/35#/hand

TT WOD – Strength:

A.  Dumbbell Flat Bench Press – 4-6 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Handstand Push-ups – 6-8 reps @ 31X1 X 4 sets, rest 90-120s

Note:  Scale is Push up off box to parallettes and/or lower only.  Scale up is increasing deficit.

B2.  Bent Over Reverse Dumbbell Fly – 6-8 reps @ 3011 X 4 sets, rest 90-120s

 

 

 

Coach’s notes:

Post reps and time for carry and hold for all sets to comments.

WOD Leaderboard
Comments: 5

Wednesday, September 26, 2018

Clean and Jerk – 3, 3, 3, 3, 3, 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Tuesday, September 25, 2018

WOD:

Team Series Event 3

21-15-9 reps for time of:
Pull-ups
Deadlifts – 225#/155#

Back Squat – 2 reps @ 32X0 X 9 sets, rest 2-3:00

 TT WOD – Strength:

B1. Back Extension (weighted) – 8-10 reps @ 3011 X 4 sets, rest 90-120s

Note:  Add weight if possible.

B2. Dumbbell Bulgarian Split Squat – 6-8 reps/leg X 4 sets, rest 90-120s

Note:  Increase load if you reach 8.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, September 24, 2018

A.  2018 CrossFit Team Series Event 1

Complete as many reps as possible in 7 minutes of:

Bar-facing burpees

B.  Practice handstand walks, holds, presses, progressions, etc. with time remaining.

Coach’s notes:

Post reps completed to comments and to www.crossfit.com

WOD Leaderboard
Comments: 11

Sunday, September 24, 2018

A.  Work to a moderate double power clean in 15 minutes.

B.  Attollo Cup 2018 Event 2

In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 2:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#
Rest 1:00
In 2:00 complete:
10 Toes to Bar
10 KB Swings – 2.0/1.5 pood
AMRAP Hang Power Cleans – 115#/75#

*During Hang Power Cleans the bar cannot be set down.  If you drop or lower the bar to the floor, complete 3 penalty burpees.

 

Coach’s notes:

Post loads for power clean in A and reps complete in B to comments.

WOD Leaderboard
Comments: 1

Saturday, September 23, 2018