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Archives: Ascending

Monday, May 4, 2020

At Home WOD:

From 0:00-6:00

In every odd minute complete 12 Milk Jug Thrusters

In every even minute complete 12 Bear Crawl – 20 ft.

From 6:01-12:00

In every odd minute complete 15 Milk Jug Thrusters

In every even minute complete 15 Bear Crawl – 20 ft.

From 12:01-18:00

In every odd minute complete 18 Milk Jug Thrusters

In every even minute complete 18 Bear Crawl – 20 ft.

WOD:

Thruster and Bear Crawl Ladder

In the first minute complete:

1 Thruster – 95#

1 Bear Crawl – 10 ft.

In the second minute complete:

2 Thruster – 95#

2 Bear Crawl – 10 ft.

In the third minute complete:

3 Thruster – 95#

3 Bear Crawl – 10 ft.

Continue adding one rep for both minutes each minute until you are unable to complete in the minute.

Coach’s notes:

Post reps complete for either WOD to comments.

WOD Leaderboard
Comments: 2

Friday, April 24, 2020

At Home WOD:

Complete 1 round for time of:

Run 800m
15 Milk Jug Clean and Jerk
Run 800m
30 Milk Jug Clean and Jerk
Run 800m
45 Milk Jug Clean and Jerk

WOD:

Complete 1 round for time of:

Run 800m
10 Clean and Jerk – 95#/65#
Run 800m
20 Clean and Jerk
Run 800m
30 Clean and Jerk

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Friday, January 17, 2020

WOD

A.  Work to a challenging triple deadlift in 12 minutes.

B. Complete As Many Rounds As Possible in 12 minutes of:

3 Burpee Box Jump Overs – 24”/20”
3 Deadlift – 225#/155#
6 Burpee Box Jump Overs – 24”/20”
6 Deadlift – 225#/155#
9 Burpee Box Jump Overs – 24”/20”
9 Deadlift – 225#/155#

Etc.

Coach’s notes:

Post load reached for deadlift and rounds and reps complete for AMRAP to comments. HAPPY BDAY COACH DEREK M!

WOD Leaderboard
Comments: 11

Wednesday, January 1, 2020

A. Work to a moderate 5 rep sumo deadlift in approximately 12 minutes.

B. Adding one rep each round complete As Many Reps As Possible in 12 minutes of:

Sumo deadlift High Pull – 95#/65#
Burpees over Bar

Coach’s notes:

Post load for SDL and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 3

Saturday, September 28, 2019

TT WOD – Partner:

In partners for time complete:

50 Synchronized Kettlebell Swings – 1.5/1.0 pood
3:00 Synchronized L-sit hold
* For each break in your set, perform 15 Synchronized KB Sumo Deadlift High Pulls
50 Synchronized KB Box Step Overs (waterfall style over single box, choose box height)
3:00 Synchronized KB Overhead hold
* For each break in your set, perform 15 synchronized push-ups
50 Synchronized Medicine Ball Squat Clean and Shoulder to Overhead – 20#/14#
3:00 Synchronized Medicine Ball Wall Sit
* For each break in your set, perform 15 synchronized medicine ball switch lunges
50 Wallball Partner Tosses Over the Rig
3:00 Synchronized Handstand Hold
* For each break in your set perform 15 synchronized ring rows

WOD:

Alternating Every Minute on the Minute (EMOM) complete:

5 Clean and Jerk – 135#/95#
5 Bar Muscle-ups, after 6:00 add one rep to each
6 Clean and Jerk
6 Bar Muscle-ups, after 12:00 add one rep to each
7 Clean and Jerk
7 Bar Muscle-ups, after 18:00 add one rep to each set, etc……..

 

Coach’s notes:

Post time to complete partner WOD plus notes and penalties and rounds and reps complete for WOD to comments.

WOD Leaderboard
Comments: 2

Tuesday, September 24, 2019

WOD:

Complete As Many Rounds As Possible (AMRAP) in 35 minutes of:

Run 200m (alternate run and wallball carry)
Toes to Bar
8 Pistols
10 Wallballs – 20#/14#

TT WOD – Opens Prep

12.2 – Complete As Many Reps As Possible (AMRAP) in 10 minutes of:

30 Snatch – 75#/45#
30 Snatch – 135#/75#
30 Snatch – 165#/100#
AMRAP Snatch – 210#/120#

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

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