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
Thursday, September 19, 2019
WOD:
4 rounds for reps of:
1:00 Dumbbell Bear Crawl – 45#/30#/hand, 5 feet per rep
1:00 Double Unders
1:00 Dumbbell Overhead Walk – 45#/30#/hand
1:00 Row – Cals
1:00 Rest
Compare to Thursday, February 28, 2019
TT WOD – Opens Prep:
12.4 – As Many Reps As Possible in 12 Minutes of:
150 Wallballs (M=20lbs 10′ target, F=14lbs 9′ target)
90 Double-unders
30 Muscle-ups
Coach’s notes:
Post reps per round per movement and all totals for WOD and rounds and reps complete for TT WOD to comments.
WOD Leaderboard
Tuesday, September 17, 2019
WOD:
As Many Rounds As Possible (AMRAP) in 25 minutes:
15/12 Cal Row
10 Squat Snatch
5 Muscle-ups
REST 2:00
TT WOD – Opens Prep:
17.5 – 10 rounds for time of:
9 Thrusters
35 Double Unders – 95#/65#
Coach’s notes:
Post rounds complete and weight used for snatch. Choose your weight for snatch and vary throughout the workout if you so choose.
WOD Leaderboard
Sunday, September 15, 2019
1 round for time of:
5 Rope Climbs
10 Clean and Jerk – 225#/150#
20 Strict Handstand Push-ups
30 Box Jumps – 30”/24”
40 GHD Sit-ups
50 Deadlift – 225#/150#
100 Double Unders
“The best way to find yourself is to lose yourself in the service of others.” — Mahatma Gandhi
Thank you to all Granite Games volunteers. We are better today because of you.
Saturday, September 14, 2019
Run 5 km
Coach’s notes:
Note that ALL classes are cancelled today due to our hosting of the Granite Games Throwdown. Post time to complete 5km run to comments.
WOD LeaderboardFriday, September 13, 2019
“Macho Man”
Every Minute on the Minute (EMOM) for as long as possible complete:
3 Power Cleans
3 Front Squats
3 Jerks
Coach’s notes:
Choose your own weight, but aim for 10-15 minutes. Post load used and minutes complete to comments.
WOD LeaderboardThursday, September 12, 2019
WOD:
27, 21, 15, 9 rep rounds for time of:
Row (Cals)
Burpees over Rower
TT WOD – Opens Prep:
12.3 – As Many Rounds As Possible (AMRAP) in 18 minutes of:
15 Box Jumps – 24”/20”
12 Push Presses – 115#/75#
9 Toes to Bar
Coach’s notes:
Post time to complete WOD and rounds and reps complete for TT WOD to comments.
WOD Leaderboard
Tuesday, September 10, 2019
WOD:
5 rounds for load(s) and time(s) of:
1 Peg Board Assent
7 Bar Pull Overs
14 Single Arm Dumbbell Push Jerk (7/side)
14 Cal Erg – your choice
REST 2:30
TT WOD – Opens Prep:
13.2 – As Many Rounds As Possible (AMRAP) in 10 minutes of:
5 Shoulder to Overhead – 115#/75#
10 Deadlift – 115#/75
15 Box Jumps – 24”/20”
