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Archives: Ascending

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Tuesday, August 13, 2019

WOD:

CrossFit Games 2019 – 4 Rounds for time of:

400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#

TT WOD – Opens Prep:

13.4 – Complete As Many Reps As Possible in 7 minutes of:

3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.

Compare to Saturday, March 30, 2013

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 11

Monday, August 12, 2019

A.  CrossFit Workout “Give” – 12 minute AMRAP of:

3, 6, 9, 12……..

Toes To Bar
Thrusters – 95#/65#
Box Jumps – 24”/20”

B.  Practice reverse burpees with anytime remaining.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 10

Monday, July 29, 2019

A.  3 times through with a continuously running clock, do one pull-up in the first minute, two in the second, three in the third, and so on as long as you are able. Begin with strict chest to bar.  Once you fail, start over with Strict chin over bar.  Once you fail, start over with kipping chest to bar.

B.  Spend time working on your core with any time remaining. Examples include, planks, L-holds, superman’s and hollow rocks, candle sticks, strict toes to bar/knees to elbows, GHD sit-ups, etc.

Coach’s notes:

Post rounds and reps complete for A to comments. Note, today’s WOD is compliments of www.crossfit.com from Thursday, July 25, 2019. Post notes for core work in B to comments.

WOD Leaderboard
Comments: 11

Monday, July 8, 2019

2, 4, 6, 8, 10 rep rounds for time of:

Strict pull-ups
Squat Snatch – 135#/95#
REST 2:00

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

Dumbbell Push Press – 50#/35#/hand
Dumbbell Box Step Overs – 50#/35#
REST 2:00

AMRAP Burpees in 2:00

NO REST

AMRAP ROW (Cals) in 2:00

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Saturday, July 6, 2019

TT WOD – Partner:

In partners complete:

50 Synchronized Dumbbell Devil’s Press – 40#/25#/hand
50 Synchronized Knees to Elbows
50 Synchronized Wallballs – 20#/14#
50 Synchronized Deadlift – 135#/95#
50 Synchronized Burpees
50 Synchronized Side Shuffle – 20 ft.
50 Synchronized Ring Rows

WOD:

1 round for time of:

50 Sit-ups
50 Double Unders
40 Sit-ups
75 Double Unders
30 Sit-ups
100 Double Unders
20 Sit-ups
125 Double Unders
10 Sit-ups
150 Double Unders

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Wednesday, May 15, 2019

2019 Age Group Qualifier Workout 3:

For time complete 5 rounds of:

4 Muscle-ups
13 Shoulder to Overhead – 135#/95#

Then complete 5 rounds of:

4 Muscle-ups
7 Shoulder to Overhead – 185#/125#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 10

Sunday, May 12, 2019

3 rounds for time of:

8 Strict Pull-ups

8 Squat Snatch – 135#/85#

REST 3:00

3 rounds for time of:

6 Strict Pull-ups

6 Squat Snatch – 165#/105#

REST 3:00

3 rounds for time of:

4 Strict Pull-ups

4 Squat Snatch – 185#/120

Coach’s notes:

Post time to complete each couplet and total working time to comments.

WOD Leaderboard
Comments: 2

Wednesday, April 10, 2019

Complete As Many Rounds As Possible (AMRAP) in 25 minutes of:

2 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead – 50#/35#
15 Push-ups
4 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups
6 Toes to Bar
5 Box Jumps – 30”/24”
10 Alternating Dumbbell Ground to Overhead
15 Push-ups

Etc., increasing by 2 Toes to Bar each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 13

Thursday, March 28, 2019

As Many Rounds As Possible (AMRAP) in 20 minutes of:

1 Rope Climb
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
2 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings
3 Rope Climbs
5 Clean and Jerk – 185#/115#
10 Box Jumps – 30”/24”
15 Toes to Rings ………..continue adding 1 rope climb each round.

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 8