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Lifting Ourselves and One Another

Archives: Triplet

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

Monday, August 12, 2019

A.  CrossFit Workout “Give” – 12 minute AMRAP of:

3, 6, 9, 12……..

Toes To Bar
Thrusters – 95#/65#
Box Jumps – 24”/20”

B.  Practice reverse burpees with anytime remaining.

Coach’s notes:

Post rounds and reps complete for A and notes for B to comments.

WOD Leaderboard
Comments: 10

Friday, August 2, 2019

7 rounds for load(s), height and time(s) of:

8 Dumbbell Box Step Overs
10 Toes to Bar
12 Deadlift
REST 2:00

Coach’s notes:

Post weight and height for box step overs, weight for deadlift, time per round and total working time to comments.

WOD Leaderboard
Comments: 3

Sunday, June 2, 2019

7 rounds for time(s) of:

20 Box Jumps – 24”/20”
10 Overhead Squats – 135#/95# (from floor)
5 Bar Muscle-ups

REST 2:00

Comments: 1

Thursday, March 14, 2019

WOD:

21, 15, 9 rep rounds for time of:

GHD Sit-ups
Power Snatch – 115#/75#
Wallballs – 20# to 11’/14# to 10′

 

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Monday, March 11, 2019

Complete As Many Reps As Possible (AMRAP) in 9 minutes of:

10 Power Clean – 95#/65#
5 Bar Muscle-ups
10 Overhead Squats – 95#/65#

REST 5:00

Row 1000m

Coach’s notes:

Post rounds and reps complete for triplet and time for row to comments.

WOD Leaderboard
Comments: 11

Wednesday, March 6, 2019

A.  21, 15, 9 rep rounds for time of:

Box Jump – 24”/20”
Shoulder to Overhead – 135#/95#
Knees to Elbows

B.  With any time remaining work on your muscle-up tech.

Coach’s notes:

Post time to complete to comments and notes regarding muscle-up progress to comments.

WOD Leaderboard
Comments: 11

Tuesday, February 12, 2019

WOD: 

14-12-10-9-8-7-6-5-4-3-2-1 rep rounds of:

Squat Snatch – 95#/65#
Knees to Elbows

TT WOD – Opens Prep:

15.3 – Complete as many rounds as possible in 14 minutes of:

7 Muscle-ups
50 Wallballs – 20# to 10’/14# to 9’
100 Double Unders

 

Coach’s notes:

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

WOD Leaderboard
Comments: 14

Wednesday, January 16, 2019

A.  Work to a moderate front squat double in 15 minutes.

B.  “Satan’s Whiskers” – 3 rounds for time of:

10 Chest to bar pull-ups
10 Front squats – 165#/110#
10 Burpees

Coach’s notes:

Post loads for A and time to complete B to comments.

WOD Leaderboard
Comments: 18

Sunday, December 16, 2018

For time complete:

Give Heavy WOD:

1045m row/ski,  then complete 5 rounds of:

19/29 Kettlebell Swings – 1.5/1.0 pood

11/19 Power Cleans – 95#/55#

11/19 Push Jerk – 95#/55#

Then row/ski 1045m.

*You raised 1045# of food Crew, great job! For today’s WOD we will lift 1045# in each movement.  For kettlebell swings, choose 1.5 pood and perform 19 reps (1045#) or choose 1.0 pood and perform 29 reps (also 1045#).  For the power cleans and push jerk, choose 95# and perform 11 reps or choose 55# and perform 19 reps (1045#).  Start and finish WOD with 1045m row or ski.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5