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Archives: Couplet

Friday, May 29, 2020

At Home WOD:

5 rounds for time of:

Run 400m
20 Double Milk Jug Overhead Squats

WOD – “Nancy”

5 rounds for time of:

Run 400m
15 Overhead Squats – 95#/65#

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Thursday, May 21, 2020

At Home WOD

AMRAP in 6 minutes of:

10 Milk Jug Thrusters
10 Hamstring Curls

REST 1:00

AMRAP in 6 minutes of:

10 Push-ups
10 Milk Jug Lateral Raises

REST 1:00

AMRAP in 6 minutes of:

5 Inverted Burpees
10 Prone Back Extensions

 WOD

AMRAP in 6 minutes of:

10 Cal Row
10 Push Jerk – 135#/95#

REST 1:00

AMRAP in 6 minutes of:

10 Toes to Bar
1 Legless Rope Climb

REST 1:00

AMRAP in 6 minutes of:

5 Inverted Burpees
10 Hip Extensions

Coach’s notes:

Post rounds and reps complete for each couplet.

WOD Leaderboard
Comments: 5

Friday, May 15, 2020

At Home WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Dowel Power Clean – 15 reps X 3 sets, rest 30s

A3.  Dowel Front Squat – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Milk Jug Thrusters
15 Supine Rows
30 Milk Jug Thrusters
30 Supine Rows
15 Milk Jug Thrusters
45 Supine Rows

WOD

A1.  Dowel Clean Grip Elbow Rotations – 15 reps X 3 sets, rest 30s

A2.  Power Clean (empty bar) – 15 reps X 3 sets, rest 30s

A3.  Front Squat (empty bar) – 15 reps X 3 sets, rest 30s

B. Complete for time:

45 Thrusters – 35#/20#/hand

15 Ring Rows
30 Thrusters
30 Ring Rows
15 Thrusters
45 Ring Rows

Coach’s notes:

Post time to complete B to comments.

WOD Leaderboard
Comments: 3

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

Wednesday, April 29, 2020

At Home WOD:

A1.  Split Squat Jump – 8-12 reps/side X 5 sets, rest 60-90s

A2.  Double Milk Jug Sliding Side Lunge to Squat – 8-12 reps/side X 5 sets, rest 60-90s

A3.  Alternating Elbow to Knee Crunch – 8-12 reps/side X 5 sets, rest 60-90s

A4.  GHD Raise – 6-8 reps X 5 sets, rest 60-90s

WOD:

27, 21, 12, 9, 6, 3 reps for time of:

Wallballs – 20#/14#
Knees to Elbows

 

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
No Comments

Wednesday, April 22, 2020

At Home WOD:

Complete 1 round as you see fit for time:

100 Milk Jug (bilateral) Bicep curls
100 Burpees with Milk Jugs
100 Milk Jug (bilateral) Tricep Extensions
100 Bent Over Milk Jug Rows

WOD:

A. 21,15, 9 rep rounds for time of:

Box Jumps – 30”/24”
Chest to Bar Pull-ups

B.  Row 1000m easy

Coach’s notes:

Post rep scheme and time to complete At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 8

Tuesday, April 14, 2020

At Home WOD

A1.  Front Squat/Hip Squat from Toes/Squat Cleans/Split Jerk (non-dominant)/Split Jerk (dominant) – 7 reps/movement X 6 sets, rest approx. 90s

A2.  Alternate Between Front and Back Scales on both Left and Right sides between each set.

WOD

Complete 1 round for time of:
21 STRICT Handstand Push-ups
3 Rope Climbs
15 STRICT Handstand Push-ups
6 Rope Climbs
9 STRICT Handstand Push-ups
9 Rope Climbs

 

Coach’s notes:

Post all notes on movement effectiveness for At Home WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Monday, April 13, 2020

Support Your Local Box Fundraiser Workout # 2

For time complete:

100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees

Time cap:  15 Minutes

WOD

Sumo Deadlift – 3, 3, 3, 3, 3, 3, 3

Compare to Friday, November 29, 2020

Coach’s notes:

Post time to complete CrossFit’s Support Your Local Box Fundraiser workout # 2 and loads for all sets of WOD to comments.

WOD Leaderboard
Comments: 16

Saturday, April 11, 2020

At Home WOD

Complete As Many Reps As Possible (AMRAP) in each set for 3 rounds:

1:00 Dowel Squat Clean
30s REST
1:00 Milk Jug Bicep Curls
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Dowel Sotts Press
30s REST
1:00 Crab Walk
30s REST

WOD

A. As Many Reps As Possible (AMRAP) in 11 minutes of:

12 Box Jumps – 24”/20”
6 Push Jerk – 135#/95#

B.  Spend 30 minutes on SLIPS.

Coach’s notes:

Post reps per set, per round and all totals to comments for At Home WOD and rounds and reps complete for couplet in WOD to comments.

WOD Leaderboard
No Comments

Friday, March 27, 2020

At Home WOD:

6 rounds for time under tension of:

Milk Jug Bicep Curls
Milk Jug Front Squats
Milk Jug Shoulder Press
Hamstring Curls

*Rounds 1 & 2, work for 1:00 at each movement, then rest for 1:00 once all 4 movements are complete in each round.  Rounds 3 & 4 work for :45 at each movement and then rest for :45 once all 4 movements are complete.  Rounds 5 & 6, work for :30s resting only :30s after each round.

WOD:

50, 40, 30, 20, 10 reps rounds for time of:

Assault Bike – (Cals)
Pull-ups

 

Coach’s notes:

For At Home WOD post time under tension and/or note breaks for each set in all rounds and post to comments. For WOD post time to complete to comments and how you broke up pull-up sets.

WOD Leaderboard
Comments: 6