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Lifting Ourselves and One Another

Archives: Couplet

Thursday, September 12, 2019

WOD:

27, 21, 15, 9 rep rounds for time of:

Row (Cals)
Burpees over Rower

TT WOD – Opens Prep:

12.3 – As Many Rounds As Possible (AMRAP) in 18 minutes of:

15 Box Jumps – 24”/20”
12 Push Presses – 115#/75#
9 Toes to Bar

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 8

Saturday, August 31, 2019

TT WOD – Partner:

Complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Box Jumps
8 Kettlebell Swings – 1.5/1.0 pood

*While partner hangs from the bar

Then complete As Many Rounds As Possible (AMRAP) in 12 minutes of:

8 Alternating Single Arm Dumbbell Ground to Overhead – 70#/45#
8 Burpees to a Plate – any plate!
8 Knees to Elbows

*While your partner runs 200m

WOD:

“Jackie” – 1 round for time of:

1000m Row
50 Thrusters – 45# for all
30 Pull-ups

Compare to Friday, December 26, 2014

Coach’s notes:

Post rounds and reps complete for couplet and triplet in partner WOD and time to complete WOD to comments.

WOD Leaderboard
Comments: 6

Tuesday, August 27, 2019

WOD:

5 Rounds for time of:

400m Run
10 Overhead Squats – 95#/65#
10 Box Jumps – 24”/20”

TT WOD: Open Prep:

16.3  – Complete As Many Reps (AMRAP) As Possible in 7 minutes of:

10 Power Snatch – 75#/55#
3 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, August 26, 2019

A.  Work to a heavy triple touch and go power clean in the first 15 mins.

B.  “Elizabeth” – 21, 15, 9 rep rounds for time of:

Clean – 135#/95#
Ring Dips

Coach’s notes:

Post load reached for A and time to complete B to comments.

WOD Leaderboard
Comments: 2

Saturday, August 24, 2019

TT WOD – Partner:

Alternating with your partner for each set complete:

50 Shuttle Sprints – 40 ft.
50 Burpees
50 Box Step Overs – 50#/35#/hand @ 20” for all
50 Strict Pull-ups
50 Bear Crawls – 20ft.
50 Push-ups 
50 Switch Lunges
50 Dumbbell Rows – 50#/35#/hand
50 Jump Squats
50 Dumbbell Push Press – 50#/35#/hand
50 Wallball Hamstring Curls
50 Ring Rows
50 Partner Toss Wallballs
50 Squats

WOD:

Complete As Many Rounds As Possible in 21 minutes of:

5 Cal Row 
1 Rope Climb 
10 Cal Row
2 Rope Climbs
15 Cal Row
3 Rope CLimbs
20 Cal Row
4 Rope Climbs
25 Cal Row
5 Rope Climbs

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete in WOD to comments.

WOD Leaderboard
Comments: 5

Thursday, August 22, 2019

WOD:

Front Squat – 2, 2, 2, 2, 2, 2, 2

Compare to Sunday, April 14, 2019

TT WOD – Open Prep:

15.5 – Complete, 27, 21, 15, 9 rep rounds for time of:

Row (cals)
Thrusters – 95#/65#

Compare to Saturday, March 28, 2015

Coach’s notes:

Post loads for all sets of front Squat and time to complete 15.5 to comments.

WOD Leaderboard
Comments: 5

Wednesday, August 21, 2019

A.  Run 1 mile.

B.  50, 40, 30, 20, 10 rep rounds for time of:

Double Unders
Kettlebell Swings (unbroken) – 1.5/1.0 pood

Coach’s notes:

Post time for mile and time to complete couplet to comments. Credit to thedavecastro for part B.

WOD Leaderboard
Comments: 11

Monday, August 19, 2019

30, 20, 10 rep rounds for time of:

Air Bike (Cals)
Toes to Rings

REST 1:00, then

15, 10, 5 rep rounds for time of:

Burpees with ring touch
Overhead Squat – 135#/95#

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Thursday, August 15, 2019

WOD:

A.  For time complete:

Bear Crawl – 240ft.
18 Bar Muscle-ups
Bear Crawl – 240ft.

B.  Practice sled pull and drags, tire flips and medicine ball tosses with any time remaining.

TT WOD – Opens Prep:

13.1 – Complete As Many Reps As Possible (AMRAP) in 17 minutes of:

40 Burpees
30 Snatch – 75#/45#
30 Burpees
30 Snatch – 135#/75#
20 Burpees
30 Snatch – 165#/100#
10 Burpees
Max Snatches – 210#/120#

Compare to Tuesday, January 29, 2019

Coach’s notes:

Post time to complete WOD and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 5

Tuesday, August 13, 2019

WOD:

CrossFit Games 2019 – 4 Rounds for time of:

400m Run
3 Legless Rope Climbs
7 Squat Snatches – 185#/130#

TT WOD – Opens Prep:

13.4 – Complete As Many Reps As Possible in 7 minutes of:

3 Clean and Jerk – 135#/95#
3 Toes to Bar
6 Clean and Jerk
6 Toes to Bar
9 Clean and Jerk
9 Toes to Bar…………., etc.

Compare to Saturday, March 30, 2013

Coach’s notes:

Post time to complete WOD and rounds and reps complete for TT WOD to comments.

WOD Leaderboard
Comments: 11