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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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Friday, September 18, 2020

A.  Complete for time.

Run 1 mile
50 Pull-ups

B.  Complete for time:

Run 1 mile
50 Push Jerk – 95#/65#

Coach’s notes:

Complete couplets in either order. Post time for run and time to complete each, plus total working time to comments.

WOD Leaderboard
Comments: 8

Thursday, September 17, 2020

Complete as you see fit for time:

50 Overhead Squats – 135#/95#
50 Bar Facing Burpees over Bar
50 Wallballs – 20#/14#
50 Toes to Rings
50 Deadlifts – 135#/95#
50 Cal Erg.

Coach’s notes:

Post order and rep scheme and time to complete to comments.

WOD Leaderboard
Comments: 16

Wednesday, September 16, 2020

A.  Muscle Snatch – 3 reps X 6-7 sets, rest 90-120s

B.  Power Snatch/Hang Power Snatch/Hang Squat Snatch – 1/1/1 X 6-7 sets, rest 90-120s

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 6

Tuesday, September 15, 2020

Tabata intervals for reps of:

  1. Hip Extension
  2. Side Shuffle – 20 ft.
  3. Devil’s Press – 45#/30#/hand
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

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

WOD Leaderboard
Comments: 4

Monday, September 14, 2020

Shoulder Press – 3, 3, 3, 3, 3, 3, 3

Perform scales between sets.

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Sunday, September 13, 2020

5 Rounds for load(s) and time(s) of:

2 Rope Climbs
10 Barbell Overhead Alternating Forward Lunges (5 steps/side)
15 Box Jumps – 24”/20”
REST 2:00

Coach’s notes:

Post time and load per round and total working time to comments.

WOD Leaderboard
Comments: 3

Saturday, September 12, 2020

In partners complete:

Run 2 laps of the field each, then
100 V-ups total (working one at a time), then
100m Burpee Broad Jumps each (working at the same time), then
100 Push-ups total (working one at a time), then
100 Side Plank Reach Unders each (50/side), working at the same time, then
100 Supine Glute Raises each, working at the same time, then
2 laps total (one lap each) of Double Under two foot hops

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, September 11, 2020

“Double DT” – 10 rounds for time of:

12 Deadlift -155#/105#
9 Hang Power Cleans
6 Push Jerk

Compare to August 24, 2015

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 13

Thursday, September 10, 2020

For time complete:


25 Strict Pull-ups
25 Toes to Bar
50 Dumbbell Squat Cleans – 45#/30#/hand
50 Burpees
50 Kettlebell Swings – 1.5/1.0 pood
25 Toes to Bar
25 Pull-up

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 11

Wednesday, September 9, 2020

Alternate Every Minute on the Minute (EMOM) for 20 minutes of:

7 Power Snatch – 135#/95#
Row 15/12 Cal

Compare to August 23, 2017

Coach’s notes:

Post results to comments.

WOD Leaderboard
Comments: 12