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Lifting Ourselves and One Another

Archives: Chipper

Tuesday, March 24, 2020

 

At Home WOD:

Complete as you see fit for time:

25 Wall Walks
50 Door Towel Pull-ups
75 Burpee Over Bar (dowel)
100 Switch Lunges
150 Double Milk Jug Ground to Overhead

WOD:

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds – 215#/135#
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of power cleans, rest 10 seconds – 125#/85#
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds – 75#/55#
20 seconds of sit-ups, rest 10 seconds

Coach’s notes:

Post order, scheme and time to complete At Home WOD to comments. Post reps per movement, per set and all totals for WOD to comments.

WOD Leaderboard
Comments: 10

Thursday, March 19, 2020

WOD:

Complete as you see fit for time:

50 Hip and Back Extensions
50 Two Foot Vertical Jumps – 24”/18”
50 Twisting Medicine Ball Tosses (25/side) – 12#/8#
50 Cal Row
50 Lateral Hand on Box Jump Overs – 24”/20”
300 Reverse Unders

At Home WOD:

1 round for time of:

100 Push-ups with hand release
150 Sit-ups
200 Milk Jug Bent Over Rows
250 Single Arm Overhead Milk Jug Squats (125/arm)

*Of course partition and scale reps and movements as needed, especially for those family members that are younger and/or are not regular CrossFitters!!!!  Most importantly, get together with your family and have fun.  

Coach’s notes:

Post rep scheme and time to complete to comments for WOD. For At Home WOD the ex’d version is unpartitioned.

WOD Leaderboard
Comments: 10

Monday, March 16, 2020

WOD:

Complete as you see fit for time:

75 V-ups
75 Hip Extensions
75 Power Snatch – 75#/45#
75 Shoulder Press – 75#/45#
75 Ring Rows

At Home WOD

5 rounds for time of:

20 V-ups
20 Hip Bridges (from floor) – 10 single leg each if you can
20 Switch Lunges – step back to scale
20 Push-ups with hand release

Coach’s notes:

Post rep scheme chosen and time to complete to comments. If you do our at home WOD post time to complete as well.

WOD Leaderboard
Comments: 21

Wednesday, February 5, 2020

Complete for time:

50 Strict Pull-ups
For every break perform 5 thrusters – 95#/65#
50 Ring Push-ups
For every break perform 5 Sumo Deadlift High Pull – 95#/65#
200 Double Unders
For every break perform 10 Knees to Elbows
100 Switch Lunges
For every break perform 10 V-ups
1000m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Thursday, January 30, 2020

WOD:

Partition as you see fit for time:

100 Pull-ups
100 Burpees
100 Clean and Jerk – Bodyweight

TT WOD – Gymnastics

A1.  L-sit holds – 5s hold X 3-4/set X 3 sets, rest 60-90s

Notes:  Elbow to shoulder width, external rotation of shoulder, drive shoulders down, start with a short level (knees bent), drive hips and knees up and forward, which drives shoulders back, should not feel front of shoulder, extend lever after 5s hold achieved, 1st one leg (alternating), then both legs.

A2.  Lat activation push back with hollow body – 4-6 reps with pause at top X 3 sets, rest 60-90s

A3.  Prone straight arm shoulder extension with plate – 8-12 reps @ 2022 X 3 sets, rest 60-90s

Notes:  Wrists neutral, keep arms close to body and body active in hollow.

B1.  Headstand pike raises – 4-6 reps @ 5050 X 3 sets, rest 60-90s

B2.  Ring Invert – 4-6 reps @ controlled tempo X 3 sets, rest 60-90s

B3.  Reverse plank (superman) hold – 30-60s X 3 sets, rest 60-90s

Notes:  knees bent as scale, rower with parallettes as progression.

 

Coach’s notes:

Post time to complete WOD and results for all sets in gymnastics to comments.

WOD Leaderboard
Comments: 27

Tuesday, January 21, 2020

WOD

“Filthy Fifties” – 1 round for time of:

50 Box Jumps – 24”
50 Jumping Pull-ups
50 Kettlebell Swings – 1.0 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press – 45#
50 Back Extensions
50 Wallballs – 20#/14# to 10’
50 Burpees
50 Double Unders

Compare to Monday, November 19, 2018

TT WOD – Gymnastics:

A1.  Straight Arm Supine Hip to Bar (with swing) on Med Ball – 8-12 reps X 3-4 sets, rest approx. 60s

A2.  Hollow Body Handstand Pike to Wall with Med Ball – 6-10 reps with 3s hold X 3-4 sets, rest approx. 60s

A3.  Strict False Grip Ring Pull-up – 5-6 reps X 3-4 sets, rest approx. 60s

B1.  Prone Overhead Dowel Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

B2.  Banded Lat Pull Down in Standing Hollow (compression) – 60s @ 3011 X 3 sets, rest approx. 60s

B3.  Prone Banded Abduction Overhead Raises – 8-10 reps with 2s hold X 3 sets, rest approx. 60s

 

Coach’s notes:

Post time to complete Filthy Fifties and results for all TT Gymnastics to comments.

WOD Leaderboard
Comments: 23

Wednesday, December 25, 2019

Working as a family complete for time:

500 Squats
400 Single Leg Hops (220 left/200 right)
300 Sit-ups
200 Push-ups
100 Mountain Climbers (each!)

Coach’s notes:

Post how many members you coerced and time to complete to comments. Have a very Merry Christmas all!

WOD Leaderboard
Comments: 3

Tuesday, December 24, 2019

WOD:

Like the song “12 Days of Christmas”, complete for time each exercise in ascending order, then work back down, adding one exercise per round of:

1 Deadlift – 225#/155#
2 Burpees
3 Pull-ups
4 Push-ups
5 Toes to Bar
6 Pistols
7 Push Press – 95#/65#
8 Box Jumps – 24″/20”
9 Ring Rows
10 Kettlebell Swings – 1.5/1.0 pood
11 Clean and Jerk – 95#/65#
12 Front Squat – 95#/65#

 

TT WOD – Snatch

A.  Snatch Push Press (BTN)/Snatch Drop – 2/2 X 5-7 sets, rest 90-120s

B.  3 Position Hang Squat Snatch (above knee/below knee/floor) – 1/1/1 X 5-7 sets, rest 90-120s

Coach’s notes:

Post time to complete WOD and loads for all sets in TT Snatch to comments.

WOD Leaderboard
Comments: 7

Friday, November 15, 2019

For time, partition in any way:

95 Walking Lunges
80 Cal Row
65 Toes to Bar
50 Handstand Push-ups
35 Dumbbell Ground to Overhead – 50#/35#
20 Bar Muscle-ups
5 Peg Board Ascents

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Sunday, September 15, 2019

1 round for time of:

5 Rope Climbs
10 Clean and Jerk – 225#/150#
20 Strict Handstand Push-ups
30 Box Jumps – 30”/24”
40 GHD Sit-ups
50 Deadlift – 225#/150#
100 Double Unders

“The best way to find yourself is to lose yourself in the service of others.” — Mahatma Gandhi

Thank you to all Granite Games volunteers. We are better today because of you.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4