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Lifting Ourselves and One Another

Archives: Running

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

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

Tuesday, July 30, 2019

WOD:

As Many Rounds As Possible (AMRAP) in 35 minutes of:

800m run
15 Bench Press – 135#/85#
400m run
15 Kettlebell Swings – 1.5/1.0 pood

 

TT WOD – Off Season Fun:

A1.  D-ball Carry – 200m X 5 sets, rest approx. 90s

A2. Backwards Medicine Ball Toss Over Rig – 2-4 reps X 5 sets, rest approx. 90s

A3.  Max Weight Bar Hold – 45s X 5 sets, rest approx. 90s

Notes:  Add to body weight if successful for 45s.

A4.  Sled Drags – 100 ft. X 5 sets, rest min. 120s

Coach’s notes:

For WOD post rounds and reps complete and for TT WOD post all results to comments.

WOD Leaderboard
Comments: 9

Monday, July 22, 2019

A.  Run 1 mile.

B.  Spend 10-15 minutes working on scales and/or planks.

C.  Run 1 mile.

Coach’s notes:

Post time for each mile and total time, plus notes for core work to comments.

WOD Leaderboard
Comments: 6

Monday, July 1, 2019

5 Rounds for time of:

Run 400m
Burpees Over Box – 24”20”
2 Rope Climbs

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, June 29, 2019

TT WOD – Partner:

Run 1 mile each, then


Row 1000m (first one back can start), then dividing work as you see fit complete 3 rounds of:

50 Box Step-Up and Overs – 50#/35# dumbbells
50 Burpees over Bar
50 Ground to Overhead – 95# for all

Finishing with a 1 mile run each.

WOD:

For time complete:

Accumulate 2:00 L-sit, then

21, 15, 9 rep rounds of:

Dumbbell Overhead Squats – 45#/30#/hand
Chest to Bar Pull-ups
Finishing with 2:00 L-sit

Coach’s notes:

Post time to complete WOD’s and any notes to comments.

WOD Leaderboard
Comments: 2

Tuesday, June 11, 2019

WOD:

As Many Rounds As Possible in 35 minutes of:

400m Run
5 Strict Toes to Bar
10 Wallballs – 20#/14# to 10’ & 11’
15 Box Jumps – 24”/20”

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 10-12 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 6-7 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 12-15 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 8-10 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 12-15 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post rounds and reps complete for WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 12

Tuesday, June 4, 2019

WOD:

5 rounds for time of:

Run 400m (smoke permitting, otherwise row)
10 Power Snatch – 95#/65#
10 Toes to Bar

TT WOD – Accessory:

A1.  Alternating Single Leg Bridge Hold – 8-10 reps/leg at 2s hold X 4 sets, rest 60-90s

A2.  Skin the Cat (control) – 5-6 reps X 4 sets, rest 60-90s

Note:  Progress towards a straight body position throughout.

B1.  Medicine Ball Hamstring Curl – 10-12 reps @ 30X1 X 4 sets, rest 60-90s

Note:  If you reach 12 reps progress to 6-8 reps/leg single leg.

B2.  Twisting Medicine Ball Throw – 10-12 reps/side X 4 sets, rest 60-90s

Coach’s notes:

Post time to complete WOD and all results for TT WOD to comments.

WOD Leaderboard
Comments: 11

Monday, May 27, 2019

“Murph”

For time complete:

1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run

 

Compare to

Compare to July 03, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 20

Monday, May 13, 2019

As Many Rounds As Possible (AMRAP) in 30 minutes of:

10 Burpees over Bar
10 Deadlift – 135#/95#
200m Run

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11