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Archives: Couplet

Tuesday, February 13, 2018

Complete As Many Rounds As Possible (AMRAP) in 5 minutes of:
50 Double Unders
9 Burpees

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

40 Squats
12 Handstand Push-ups

NO REST, then complete As Many Rounds As Possible (AMRAP) in 5 minutes of:

30 Box Jumps – 24”/20”
15 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post rounds and reps complete for each couplet to comments.

WOD Leaderboard
Comments: 8

Saturday, January 27, 2018

A.  Work on your handstand walking, holds, presses for 15-20 minutes.

B.  12, 9, 6, 3 rep rounds for time of:
Sumo Deadlift – 315#/205#
Strict Deficit Handstand Push-up – 6”/3”

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Wednesday, January 24, 2018

A.  Every Minute On the Minute (EMOM) for 10 minutes:
5 Power Snatch (touch and go)

B.  “2018 Open’s WOD 18.0
21, 15, 9 rep rounds for time of:
Dumbbell Snatch – 50#/35#
Burpee over Dumbbell

Coach’s notes:

Post load used for power snatch and time to complete 18.0 to comments.

WOD Leaderboard
Comments: 17

Friday, January 19, 2018

A.  For time complete:
2, 4, 6, 8, 10, 12, 14 ,16, 18, 20
Ascending ladder of Box jumps – 24”/20”
Alternating with
20, 18, 16, 14, 12 ,10, 8, 6, 4, 2
Descending ladder of Push Press – 95#/65#

B.  Complete front and side plank holds for 60s X 2 each.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Monday, January 15, 2018

As Many Reps As Possible (AMRAP)in 18 minutes of:

40 Burpees
30 Hang Squat Clean – 75#/45#
30 Burpees
30 Hang Squat Clean – 135#/95#
20 Burpees
30 Hang Squat Clean – 185#/135#
10 Burpees
AMRAP Hang Squat Clean – 225#/150#

Coach’s notes:

Post reps completed to comments.

WOD Leaderboard
Comments: 17

Sunday, January 14, 2018

21, 15, 9 rep rounds for time of:

Power Snatch -135#/95#
Strict Handstand Push-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, December 29, 2017

Open WOD 17.5

10 rounds for time of:
9 Thrusters – 95#/65#
35 Double-unders

Compare to March 25, 2017

Coach’s notes:

This is the Reebok CrossFit Games Open WOD 17.5. 4o minute time cap. Post time to complete to comments.

WOD Leaderboard
Comments: 10

Sunday, December 24, 2017

21, 15, 9 rep rounds for time of:

Clean and Jerk – 95#/65#
Burpee Over Box – 24″/20″

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, December 16, 2017

A. Handstand walk practise and progressions – 15 minutes.

B.  “Fran”
21, 15, 9 rep rounds of:
Thrusters – 95#/65#
Pull-ups

Compare to Thursday, October 12, 2017

Coach’s notes:

Post notes for handstand walks and time to complete Fran to comments.

WOD Leaderboard
Comments: 1

Tuesday, November 14, 2017

A.  15, 11, 7, 3 rep rounds for time of:

Front Squat – 225#/150# (from floor)

Bar Muscle-ups

B.  Practice skipping variations with any time remaining.

Coach’s notes:

Post time to complete A and notes for B to comments.

WOD Leaderboard
Comments: 11