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Lifting Ourselves and One Another

Workout of the Day

Regardless of skill or ability, everyone does the same WOD.
Some may do more reps, some may scale or substitute, but we all do it together.


WOD Leaderboard

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Tuesday, August 21, 2018

WOD:

Back Squat – 1 ¼  /1/1/1 X 7 sets, rest 2-3:00

TT WOD: Off Season:

A1.  Barbell Bicep Curl – 7-9 reps @ 3010 X 4 sets, rest 60-90s

A2.  Lying (Supine) Dumbbell Tricep Extensions – 7-9 reps @ 3010 X 4 sets, rest 60-90s

B1.  Pronated Bent Over Barbell Row – 8-10 reps @ 3011 X 3 sets, rest 60s

B2.  Dumbbell (thumbs up) Front Raise – 8-10 reps @ 3011 X 3 sets, rest 60s

B3.  Bent Over Dumbbell Reverse Fly – 8-10reps @ 3011 X 3 sets, rest 60s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Monday, August 20, 2018

5 rounds for time of:

12 Clap push-ups
6 D-ball ground to overhead
12 Left leg lateral hops – choose height
6 Muscle-ups
12 Right leg lateral hops

Coach’s notes:

Post height and D-Ball weight used and time to complete to comments.

WOD Leaderboard
Comments: 7

Sunday, August 19, 2018

3 rounds for reps of:

1:00 Dumbbell Front Squat – 50#/35#/hand
1:00 Back Extensions
1:00 Push Jerk – 115#/75#
1:00 Row (cals)
1:00 Rest

Coach’s notes:

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

WOD Leaderboard
Comments: 2

Saturday, August 18, 2018

A1.  Bench Press – 5 reps X 5 sets, rest 2:00

Compare to Friday, March 16, 2018

A2.  Strict (weighted) Pull-up – 5 reps X 5 sets, rest 2:00

Compare to Friday, September 8, 2017

A3.  Strict Toes to Bar – 6-10 reps @ 3030 X 5 sets, Rest 2:00

Compare to Saturday, April 14, 2018

Coach’s notes:

Post loads and notes for all sets to comments.

WOD Leaderboard
Comments: 6

Friday, August 17, 2018

WOD:

Work to your heaviest in the following complex.

High Hang Power Clean/Hang Power Clean (above knee)/Hang Power Clean (below knee)

 

TT WOD – Partner (5:00 Pre-BBQ)

In Partners complete:

150 Cal Erg/120 Cal/100 Cal – (your choice)
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
100 Cal Erg/80 Cal/60 Cal
10 Synchro Chest to Bar Pull-ups/Chin over Bar/Ring Row
20 Synchro Burpee to Pull-up Bar/Burpee/
40 Synchro Air Squats
50 Cal Erg/40 Cal/20 Cal

Coach’s notes:

Post loads for all sets to comments.  Don’t forget to come for our 5:00pm Member Appreciation Partner WOD, with BBQ to follow. Everyone is welcome and scaling options are listed so all can participate

WOD Leaderboard
Comments: 6

Thursday, August 16, 2018

WOD:

As Many Rounds As Possible (AMRAP) in 21 minutes of:
Row 250m
21 Kettlebell Swings – 2.0/1.5 pood
21 Box Jumps – 30”/24”

TT WOD – Off Season:

All sets for time:

A. Maximum deadlift hold – 315#/225#

B. 50 foot sled push (heavy) X 5, rest 60s between sets

C. 100 Sledge hammer strikes (50/side)

D. 50 tire flips

E. 200m pinch grip plate carry – 35#/25#/hand

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 7

Wednesday, August 15, 2018

Working every 2 minutes, then resting for 1 minute, continue until 100 overhead squats is reached

2 Rope Climbs
10 Burpees
AMRAP Overhead Squats – 95#/65#

Coach’s notes:

Post reps per round and total time to complete.

WOD Leaderboard
Comments: 10

Tuesday, August 14, 2018

6 rounds for load(s) and time(s) of:

8 Dumbbell Box Step Overs
12 GHD Sit-ups
16 Shuttle Sprints – 20 feet
Rest 2:00

Coach’s notes:

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

WOD Leaderboard
Comments: 7

Monday, August 13, 2018

Push Press – 5, 5, 3, 3, 3, 2, 2, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Sunday, August 12, 2018

12, 1 minute rounds of:

40 Double unders
AMRAP Sumo Deadlift High Pull – 95#/65#

Coach’s notes:

Post reps per round and total reps to comments.

WOD Leaderboard
Comments: 6