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Archives: Ascending

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

Thursday, February 14, 2019

WOD:

Back Squat – 10, 10, 10, 10

TT WOD – Opens:

15.4 – Complete as many reps as possible in 8 minutes of:

3 Handstand push-ups
3 Cleans – 185#/125#
6 Handstand push-ups
3 Cleans – 185#/125#9
9 Handstand push-ups
3 Cleans – 185#/125
12 Handstand push-ups
6 Cleans – 185#/125#
15 Handstand push-ups
6 Cleans – 185#/125#
18 Handstand push-ups
6 Cleans – 185#/125#

Etc., adding 3 reps to the handstand push-up each round and 3 reps to the clean every 3 rounds. each movement per round

 

Coach’s notes:

Post loads for each set of WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 14

Monday, July 24, 2017

1 Round for time of:

200m run
5 Wallballs – 20#/14#
5 Power Cleans – 135#/95#
200m run
10 Wallballs
10 Power Cleans
200m run
15 Wallballs
15 Power Cleans
200m run
20 Wallballs
20 Power Cleans
200m run
25 Wallballs
25 Power Cleans

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 18

Thursday, July 13, 2017

As Many Reps As Possible (AMRAP) in 35 minutes of:

1 Legless Rope Climb
Run 200m
2 Power Snatch – 95#/65#
1 Legless Rope Climb
Run 200m
4 Power Snatch
1 Legless Rope Climb
Run 200m
6 Power Snatch………continue in this fashion adding 2 power snatch each round

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 15

Sunday, October 2, 2016

25, 20, 15, 10, 5 rep rounds for time of:

Wallballs – 20#/14#
Pistols (single leg alternating)
Knees to Elbows
Rest 2:00

Then

5, 10, 15, 20, 25 rep rounds for time of
Box Jumps – 24”/20”
Push ups
Sit-ups

Coach’s notes:

Post time to complete each set to comments.

WOD Leaderboard
Comments: 7