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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, July 5, 2022

Skill Work
EMOM 8:
3 heavy push presses

5 rounds for time:
25 push presses (55/75 lb)
50 double-unders

Coach’s notes:

Post load for push press and time to complete couplet to comments.

WOD Leaderboard
Comments: 1

Monday, July 4, 2022

LUMBERJACK 20 - For time:

20 deadlifts (185/275 lb)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (75/115 lb)
400-m run
20 burpees
400-m run
20 chest-to-bar pull-ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (30/45 lb)
400-m run

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, July 3, 2022

On a 14:00 clock:
1,600-m run
AMRAP in the remaining time:
10 double KB deadlifts (16/24 kg)
20 sit-ups

Post-workout:
1 set:
Max double-KB farmers hold
– Use the KB’s you used in the workout.

Coach’s notes:

Post rounds and reps complete in workout and time for post-workout to comments.

WOD Leaderboard
Comments: 5

Saturday, July 2, 2022

3 rounds for time with a partner:

6 rope climbs (15 ft)
18 synchro hang power cleans (125/185 lb)
54 bar-facing burpees
– Resting partner holds a plank in a push-up position.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
No Comments

Friday, July 1, 2022

15.5 - Benchmark

For time:
27-21-15-9:
Calorie row
Thrusters (65/95 lb)

Post-workout:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.

Coach’s notes:

Post time to complete workout and load per set for post-workout thrusters to comments.

WOD Leaderboard
No Comments

Thursday, June 30, 2022

10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups

Post-workout:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.

Coach’s notes:

Post time to complete workout and load/notes for strict pull-ups to comments.

WOD Leaderboard
Comments: 1

Wednesday, June 29, 2022

7 sets for load:
3 overhead squats

Post-workout:
5 sets:
5 sots press
– Increase loading across as many sets as possible.

Coach’s notes:

Post load for each set of overhead squat and sots press to comments.

WOD Leaderboard
Comments: 1

Tuesday, June 28, 2022

3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)

Post-workout:
EMOM 8:
:30 max ring dips

Coach’s notes:

Post time to complete workout and reps per round and total for dips to comments.

WOD Leaderboard
Comments: 4

Monday, June 27, 2022

AMRAP 20:

200-m run
21/30-cal. row
40 air squats

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 2

Sunday, June 26, 2022

Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps

For time:
30-20-10:
Power cleans (65/95 lb)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell

Coach’s notes:

Post load for each set in pre-workout and time to complete workout to comments.

WOD Leaderboard
Comments: 2