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Lifting Ourselves and One Another

Archives: Couplet

Sunday, April 4, 2021

 

A. Spend 18 minutes working to a challenging 5 rep Sumo deadlift.

B. As Many Rounds As Possible (AMRAP) in 9 minutes of:

4 Burpees Over Box

10 Alternating Double Dumbbell Forward Lunges – 5/leg

NO REST, then

As Many Rounds As Possible (AMRAP) in 9 minutes of:

10 Handstand Shoulder Taps

5 Bar Muscle-ups

 

 

Coach’s notes:

Coach’s notes:  Post results for all sets to comments.

WOD Leaderboard
Comments: 2

Sunday, March 14, 2021

A. Complete rounds for 10 minutes of:

12 Alternating Single Arm Dumbbell Ground to Overhead (5/side) – 50#/35#
6 Chest to Bar Pull-ups

 B. 30 Snatch

C. 20, 16, 12, 8, 4 reps of:

Box Jumps
Single Arm Overhead Dumbbell Walking Lunge – 50#/35#

Coach’s notes:

We will spend 10 minutes at each set. Further directions the day of.

WOD Leaderboard
Comments: 1

Monday, January 25, 2021

 

21, 15, 9 rep rounds for time of:

Supine Dowel Row
Hands on Box Jump Overs


REST 3:00

21, 15, 9 rep rounds for time of:

Inverted  Burpees
Dowel V-ups

REST 3:00

21, 15 , 9 rep rounds for time of:

DMJ Overhead Squat/Shoulder Press
Handstand Push-ups

 

Coach’s notes:

Post time for each couplet and total working time to comments.

WOD Leaderboard
Comments: 3

Sunday, December 27, 2020

Complete all 3 couplets for time:

50 Double Unders
27 Push-ups
40 Double Unders
21 Push-ups
30 Double Unders
15 Push-ups
20 Double Unders
9 Push-ups
10 Double Unders
 

50 Bent Over Double Milk Jug Rows
27 Tuck Jumps
40 Bent Over Double Milk Jug Rows
21 Tuck Jumps
30 Bent Over Double Milk Jug Rows
15 Tuck Jumps
20 Bent Over Double Milk Jug Rows
9 Tuck Jumps
10 Bent Over Double Milk Jug Rows

 

50 Alternating Single Leg Glute Raises (25/side)
27 Double Milk Jug Get-ups
40 Alternating Single Leg Glute Raises
21 Double Milk Jug Get-ups
30 Alternating Single Leg Glute Raises
15 Double Milk Jug Get-ups
20 Alternating Single Leg Glute Raises
9 Double Milk Jug Get-ups
10 Alternating Single Leg Glute Raise

Coach’s notes:

Rest as needed between couplets, post time per couplet and total working time to comments.

WOD Leaderboard
Comments: 1

Monday, December 14, 2020

A. 1 round for time of:

24 Handstand Push-ups
40 Double Milk Jug Dowel Overhead Squat
18 Handstand Push-ups
30 Double Milk Jug Dowel Overhead Squat
12 Handstand Push-ups
20 Double Milk Jug Dowel Overhead Squat
6 Handstand Push-ups
10 Double Milk Jug Dowel Overhead Squat

B. Spend any remaining time working on your skipping.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Sunday, November 8, 2020

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

Overhead Squat – 135#/95#
Handstand Push-ups

B. Practice SLIPS for 20 minutes.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Friday, October 30, 2020

2020 CrossFit Games – 2007 RELOAD

Complete for time:

1500m row, then
5 rounds of:
10 Bar muscle-ups
7 Shoulder to Overhead – 235#/145#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Monday, October 19, 2020

10 rounds for time of:

50 Double Unders
10 Overhead Squats – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Wednesday, October 14, 2020

2018 CrossFit Games BICOUPLET 1

21, 15, 9 rep rounds for time of:

Snatch – 85#/55#
Chest to Bar Pull-ups
TIME CAP = 6:00

REST 3:00

2018 CrossFit Games BICOUPLET 2

12, 9, 6 rep rounds for time of:

Snatch – 125#/85#
Bar Muscle-ups
TIME CAP = 6:00

Coach’s notes:

Post time or reps complete in each couplet to comments.

WOD Leaderboard
Comments: 11

Saturday, September 26, 2020

In partners complete:

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 High Knees, while partner two performs 30 Air Squats, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Bear Crawl 50m, while partner two performs 30 Back Extensions, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Broad Jump 100m, while partner two performs 30 Switch Lunges (15/leg), then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one Sprint 100m, while partner two performs 20 Supine Hip Raises, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 30 Jumping Jacks, while partner two performs 30 Mountain Climbers, then

As Many Rounds As Possible (AMRAP) in 7 minutes, partner one 7 Burpees, while partner two performs 14 Sit-ups.

Coach’s notes:

This is our last OUTDOOR Partner WOD. Starting in October we will move back into CFC. Let’s get everyone out for this one last (epic) outdoor adventure. Post rounds and reps complete in each couple

WOD Leaderboard
Comments: 1