Archives: Dumbbells
Friday, November 30, 2018
Complete As Many Reps As Possible (AMRAP) in 10:00 of:
5 Dumbbell Hang Clean and Jerks Right – 50#/35#
5 Dumbbell Overhead Squats Right
5 Dumbbell Hang Clean and Jerks Left
5 Dumbbell Overhead Squats Left
5 Strict Toes to Bar
REST 3:00, then complete As Many Reps As Possible (AMRAP) in 10:00 of:
15 Pull-ups
30 Sit-ups
60 Double Unders
Coach’s notes:
We are joining in on CrossFit Pyros WOD today and they in on ours! Post rounds and reps complete to www.crossfitpyro.com and to our comments.
WOD LeaderboardTuesday, November 27, 2018
Complete 6 rounds for load(s) and time(s) of:
10 Dumbbell Thrusters
15 Cal Row/Bike/Ski
30s L-sit
Rest 2:00
TT WOD – Oly
A. High Hang Muscle Snatch/Snatch Grip BTN Push Press – 3/3 X 5-7 sets, rest 90-120s
B. Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 4/4/4 X 5-7 sets, rest 90-120s
C. Paused (3s) Overhead Squat – 3 reps X 5 sets, rest 90-120s
Coach’s notes:
Post loads and times for each set and total working time to comments.
WOD LeaderboardThursday, November 22, 2018
WOD:
In 12 minutes complete:
1000m row
50 Dumbbell Thrusters – 50#/35#/hand, then
AMRAP Dumbbell Box Step Overs – 50#/35#/hand
TT WOD – Oly:
A. Tall Squat Clean/Hang Squat Clean – 3/3 X 5-7 sets, rest 90-120s
B. Clean Deadlift Shrug – 4 reps X 5 sets, rest 120s
C. Tall Split Jerk (paused catch)– 3-5 reps X 5-7 sets, rest approx. 90s
Tuesday, November 20, 2018
WOD:
6 Strict Pull-ups/8 Strict Barbell Press/10 Alternating Single Arm Squat Snatch – Complete 5 sets, resting as needed between sets.
TT WOD – Oly:
A. High Hang Muscle Snatch/Snatch Grip Push Press – 4/4 X 5-7 sets, rest 90-120s
B. Hang (above knee) Snatch Shrug/Hang Snatch High Elbows/Hang Power Snatch (paused catch) – 3/3/3 X 5-7 sets, rest 90-120s
C. Paused (3) Overhead Squat – 4 reps X 5 sets, rest 90-120s
Coach’s notes:
Increase the weight of the pull-up, press and snatch each set and post all sets to comments. There is no rest between each movement, rest only after all three movements are completed in each set.
WOD LeaderboardWednesday, November 14, 2018
Tuesday, November 6, 2018
Thursday, November 1, 2018
WOD:
Tabata Intervals for reps of:
- Row (cals)
- Alternating Standing Dumbbell Press – 45#/30#/hand
- D-ball Ground to Over Alternating Shoulder – you choose.
- Double Unders
TT WOD: Strength:
A. Barbell Shoulder Press – 2 reps @ 31X1 X 7 sets, rest 2-3:00
B1. Dip – 6-8 reps @ 31X1 X 4 sets, rest 90-120s
B2. Dumbbell Lateral Raise – 6-8 reps @ 3011 X 4 sets, rest 90-120s
Tuesday, October 30, 2018
WOD:
3 Rounds for reps and time(s) of:
AMRAP Bench Press – 135#/95#
AMRAP Strict Pull-ups
NO REST
3 Rounds of Squat, Dumbbell “DT”
12 Deadlift
9 Hang Squat Cleans
6 Push Jerk
NO REST
20 Shuttle Runs – 20 ft. * Chest to deck each rep.
REST 3:00
TT WOD – Strength:
Back Squat – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed.
Coach’s notes:
Post reps for bench and pull-ups, load for DT and time per round, plus all totals.
WOD Leaderboard