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Archives: Unilateral

Friday, November 30, 2018

Complete As Many Reps As Possible (AMRAP) in 10:00 of:

CrossFit Pyro WOD:

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 Leaderboard
Comments: 8

Wednesday, November 14, 2018

Complete As Many Reps As Possible (AMRAP) in 30 minutes of:

10 Seated Dumbbell Press – 5/arm, single dumbbell – 50#/35#
10 Left Arm Single Arm Dumbbell Walking Lunge – 50#/35#
10 Right Arm Single Arm Dumbbell Walking Lunge – 50#/35#
5 Strict Chest to Bar Pull-ups
30s L-sit

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 9

Thursday, November 1, 2018

WOD:

Tabata Intervals for reps of:

  1. Row (cals)
  2. Alternating Standing Dumbbell Press – 45#/30#/hand
  3. D-ball Ground to Over Alternating Shoulder – you choose.
  4. 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

Coach’s notes:

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

WOD Leaderboard
Comments: 3

Friday, October 26, 2018

Alternating Every Minute on the Minute complete 5 rounds of:

12 Left Arm Overhead Dumbbell Walking Lunges – 45#/30#
22 Sit-ups
12 Right Arm Overhead Dumbbell Walking Lunges
22 Back Extensions

Coach’s notes:

Post notes to comments.

WOD Leaderboard
Comments: 3

Thursday, October 11, 2018

WOD:

1 round for time of:

50 Cal Erg. – your choice.
75 Power Cleans – 95#/65#
100 Shoulder Press – 45#/35#
75 Left Leg Single Leg Single Unders
50 Sumo Deadlift High Pull – 95#/65#
75 Box Jumps – 24”/20”
100 Squats
75 Right Leg Single Leg Single Unders
50 Cal Erg.

TT WOD – Strength:

A.  Barbell Shoulder Press – 5 reps @ 31X1 X 5 sets, rest 2-3:00

B1.  Dip – 10-12 reps @ 31X1 X 4 sets, rest 90-120s

B2.  Dumbbell Lateral Raise – 12-15 reps @ 3011 X 4 sets, rest 90-120s

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, October 10, 2018

Every Minute On The Minute (EMOM) for 4 rounds complete:

20 Pistols
15 Handstand Push-ups
20 Kettlebell Swings – 1.5/1.0 pood
15 Hollow Rocks
1:00 Rest

Coach’s notes:

Post reps complete and notes to comments.

WOD Leaderboard
Comments: 4

Sunday, October 7, 2018

4 Rounds for time(s) of:

80 Double Unders
40 ft. Handstand Walk
20 Dumbbell Ground to Overhead – 70#/45#
10 Single Arm Dumbbell Walking Lunges – 70#/45#
REST 2:00

Coach’s notes:

Switch hands each round in dumbbell walking lunges. Post time per round and total working time to comments.

WOD Leaderboard
No Comments

Saturday, September 29, 2018

WOD:

5 Rounds for loads and time(s):

5 Strict Pull-ups
10 Two Foot Vertical Jumps – 24”/20”
5 Squat Snatch
Rest 2:00

TT WOD – Strength:

A1.  Sumo Deadlift – 4 reps @ 32X1 X 6 sets, rest 2-3:00

B1.  Front Squat – 3 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 7-9 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbell in both hands.

Coach’s notes:

Post weight for pull-ups and snatch and time to complete each round, plus total working time to comments.

WOD Leaderboard
Comments: 2

Saturday, September 15, 2018

WOD:

A.  Work to a heavy 3 rep touch and go triple power snatch in 15 minutes.

B.  “Isabel”
For time complete:
30 Snatch – 135#/95#

TT WOD – Strength:

A1.  Sumo Deadlift – 5 reps @ 32X1 X 5 sets, rest 2-3:00

B1.  Front Squat – 4 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 8-10 reps/leg @ 4010 X 4 sets, rest 2:00

Note:  Dumbbells in both hands.

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 3

Saturday, September 8, 2018

10 rounds for time(s) of:

WOD:

Row 250m
Rest 1:00

Compare to: March 9, 2018

TT WOD – Strength:

A1.  Sumo Deadlift – 6 reps @ 32X1 X 5 sets, rest 2:00-3:00

B1.  Front Squat – 5 reps @ 30X0 X 4 sets, rest 2:00

B2.  Single Leg Dumbbell Deadlift – 10-12 reps/leg @ 4010 X 4 sets, rest 2:00

Notes:  Dumbbells in both hands.

Coach’s notes:

Post time per row and total working time to comments.

WOD Leaderboard
Comments: 2