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Archives: Dumbbells

Wednesday, May 6, 2020

At Home WOD:

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

1:00 Double Milk Jug Bicep Curl
30s REST
1:00 Couch Toe Taps
30s REST
1:00 Double Milk Jug Standing Tricep Extensions
30s REST
1:00 Hamstring Curls
30s REST
1:00 Milk Jug Lateral Raise
30s REST

WOD:

A1.  Dumbbell Bicep Curls – 8-12 reps @ 30X0 X 5 sets, rest approx. 60s

A2.  Box Jumps – 15 reps X 5 sets, rest approx. 60s

A3.  Supine Dumbbell Tricep Extensions (on bench) – 10-12 reps @ 30X0 X 5 sets, rest approx. 60s

B1.  GHD Raise – 8-12 reps X 3 sets, rest 60-90s

B2.  Dumbbell Lateral Raise Drop Set – 10/10 reps X 3 sets, rest 60-90s

Notes:  Drop set = 10 reps at a given weight, then drop the weight and do 10 more.

 

Coach’s notes:

Post reps for all sets in At Home WOD and results for all sets in WOD to comments.

WOD Leaderboard
Comments: 1

Sunday, April 12, 2020

At Home WOD

Complete all sets for time in any order.

  1. 30 STRICT Pull-ups
  2. 40 Two Foot Vertical Jumps – 24”18”
  3. 50 “Gorilla” Side Shuffle with Two Hand Touch
  4. 60 Prone (Toes Down) Back Extensions
  5. 70 Knee to Elbow Twisting Crunches
  6. 80 Milk Jug Cross Body Ground to Overhead

WOD

3 Rounds for reps of:

1:00 Toes to Rings
1:00 Dumbbell Box Step Overs – 35#/20#/hand
1:00 Hip Extension
1:00 Kettlebell Swing – 1.5/1.0 pood
1:00 Forward/Reverse Shuttle – 20ft.
1:00 REST

Coach’s notes:

Post time to complete each set of At Home WOD and reps per movement per round and all totals to comments.

WOD Leaderboard
Comments: 4

Friday, April 10, 2020

At Home WOD

For time complete as you see fit:

25 Wall Walks
50 Pistols (25/leg)
100 Pike Raises
150 Ball Toss Front Plank
200 Milk Jug Bent Over Rows
250 Switch Lunges (125/leg)

WOD

Work to your heaviest in the following Dumbbell Complex:

10 Deadlift/8 Hang Power Cleans/6 Thrusters/4 Shoulder to Overhead

Coach’s notes:

Post time and rep scheme for At Home WOD and loads for all sets of dumbbell complex in WOD to comments.

WOD Leaderboard
Comments: 5

Wednesday, March 25, 2020

At Home WOD:

A1.  Clean Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A2.  Front Squat with Elbow Rotations – 15-20 reps X 3 sets, rest approx. 20s

A3.  Hip Muscle Clean – 15-20 reps X 3 sets, rest approx. 20s

A4.  Shoulder Press – 15-20 reps X 3 sets, rest approx. 20s

A5.  Overhead – 15-20 reps X 3 sets, rest approx. 20s

B1.  Hip Muscle Clean into Squat – 10-15 reps X 5 sets, rest 30-60s

B2.  Press From Bottom of Squat – 10-15 reps X 5 sets, rest 30-60s

B3.  Hip Squat Clean from Toes – 10-15 reps X 5 sets, rest 30-60s

WOD:

Complete 5, 2 minute rounds of:

20 Dumbbell Box Step-ups – 50#/35#/hand @ 20”/16”
Max Reps Dumbbell Push Press – 50#/35#

REST 2:00

For the At Home WOD ALL movements are done with the dowel.  NO empty bars.  I know, it gives you feedback, right?  NO, it just makes the positions easier to get into because the load of the bar assists.  Use only a dowel and make your body work to get into the positions.  The “regular” WOD is www.crossfit.com from yesterday, the 24th

Coach’s notes:

Post all comments regarding the Oly work to comments for the At Home WOD and reps complete per round, per movement and all totals for WOD to comments.

WOD Leaderboard
Comments: 4

Friday, March 20, 2020

WOD:

 3 rounds for reps of:

1:00 Wallballs – 20#/14#
1:00 Double Unders
1:00 Strict Pull-ups
1:00 Dumbbell Walking Lunges – 50#/35#/hand

1:00 REST

At Home WOD:

A1.  Superman’s – 8-12 reps with 5s pause X 5 sets, rest 45-60s

A2.  Tuck Jumps – 10-15 reps X 5 sets, rest 45-60s

A3.  Side Bridge with Reach and Rotation – 8-12/side X 5 sets, rest 45-60s

 

A4.  Unassited Milk Jug Get-up – 10-15 reps/side X 5 sets, rest 45-60s

Coach’s notes:

Post reps per movement, per round and all totals to comments for WOD. For At Home WOD, post videos (preferably) and comments (everywhere) regarding all sets to website and Foster Community FB.

WOD Leaderboard
Comments: 6

Sunday, February 23, 2020

Tabata Intervals for reps of:

  1.  Ring Support
  2.  Box Jumps – 24”/20”
  3.  Ring Rows
  4.  Dumbbell Bear Crawl – 50#/35#

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 4

TT WOD – Partner:

In Partners complete for time:

50 Synchro Wallball Pushpress – 20#/14#
50 Synchro V-ups
50 Synchro Pull-ups
50 Synchro Side Shuffle – 20 ft.
50 Synchro Double Unders
50 Synchro burpees 
50 Synchro Row (each)

WOD:

As Many Rounds in 20 minutes of:
10 Seated Dumbbell Press – 45#/30#
10 Knees to Elbows
10 Alternating Dumbbell Ground to Overhead – 45#/30#

Coach’s notes:

Post time to complete Partner WOD and rounds and reps complete for AMRAP to comments.

WOD Leaderboard
Comments: 7

Monday, February 17, 2020

3 rounds for reps of:

1:00 Dumbbell Hang Squat Clean – 50#/35#/hand
1:00 Burpee Shuttle Runs – 20 ft.
1:00 Dumbbell Carry/Walk – 20 ft. with 50#/35#/hand (hands at side)
1:00 Dumbbell Bear Crawl – 50#/35#
2:00 REST

Coach’s notes:

Post reps per movement per round and all totals to comments.

WOD Leaderboard
Comments: 9

Friday, February 7, 2020

Tabata Intervals for reps of:

  1. Box Jump Overs (using hands on box) – 24”20”
  2. Dumbbell Ground to Overhead – 50#/35#/hand
  3. Toes to Rings
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 10

Monday, February 3, 2020

A1.  Dumbbell Shoulder Press – 5 reps X 5 sets, rest 60-90s

A2.  Row – 250m X 5 sets, rest 60-90s

A3.  Handstand Walk – As Far As Possible in one set X 5 sets, rest 60-90s

A4.  Rope Climb – 3 (unbroken) X 5 sets, rest 60-90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 14