Archives: Unilateral
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 LeaderboardWednesday, November 14, 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
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
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 LeaderboardSaturday, 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 LeaderboardSaturday, 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.
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.