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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.


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Wednesday, August 4, 2021

A.  1000m Row

B.  5 Rounds for time of:

5 Deadlift – 275#/185#
10 Burpees

Coach’s notes:

Complete A and B in any order, resting as much as can be afforded between sets. Note, B is a throwback to the 2008 Games, Event B. Burpees are completed to the standard of full extension with a clap

WOD Leaderboard
Comments: 4

Tuesday, August 3, 2021

Complete for time:

CrossFit Games Individual Event # 15

600m Row
90 Chest to Bar Pull-ups
Back Rack Walking Lunge – 36 ft. @ 185#/135#
Front Rack Walking Lunge
Overhead Rack Walking Lunge

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Monday, August 2, 2021

800m Swim or

50m swim every 90s X 12

Coach’s notes:

Too hot to be in the sun so hit the pool or the lake. Post time to complete 800m or split times for your 50’s to comments.

WOD Leaderboard
No Comments

Sunday, August 1, 2021

A.  Paused Snatch Pull – 5, 4, 3, 3, 2, 2, 2, 2

Note: Pause below knee.

B.  Squat Snatch – 3, 2, 2, 2, 1, 1, 1, 1, 1, 1, 1

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 1

Saturday, July 31, 2021

In partners complete:

100 Cal Erg. (one working at a time)
50 Synchro Wallballs
100 Power Clean (one working at a time)
50 Synchro Toes to Bar
100 Box Jumps (one working at a time)
50 Synchro Med Ball Slams
100 Front Squats (one working at a time)
50 Synchro V-ups
100 Sumo Deadlift High Pulls (one working at a time)

Coach’s notes:

Barbell weight must stay the same for all movements for each athlete. Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, July 30, 2021

Complete as you see fit in 40 minutes:

A.  Work to your heaviest single in a thruster from the floor.

B.  Record your time for a 500m sprint.

Coach’s notes:

Post results for both sets to comments.

WOD Leaderboard
Comments: 3

Thursday, July 29, 2021

Complete for time:

Run 800m
40 Kettlebell Swings – 2.0/2.5 pood
Run 400m
40 Ring Dips
Run 800m
40 KB Zercher Front Squat
Run 400m

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, July 28, 2021

A1.  Barbell Push Press (from floor) – 5 reps X 5-7 sets, rest approx. 90s

A2.  2 Foot Lateral Hops – 10 reps (5/side) X 5-7 sets, rest 90s

Notes:  These are to be done as rebounding jumps.  Adjust height as low as needed to ensure rebounding and move to as high as can be achieved.

A3.  3 Pause Power Clean – 3-5 reps X 5-7 sets, rest approx. 90s

Notes:  Pause just below knee, mid-thigh and on catch.

Coach’s notes:

Post notes for all sets to comments.

WOD Leaderboard
Comments: 3

Tuesday, July 26, 2021

Complete for time:

4 Rope Climbs
24 Power Snatch – 95#/65#
5 Wall Walks
3 Rope Climbs
18 Power Snatch
8 Wall Walks
2 Rope Climbs
12 Power Snatch
11 Wall Walks
1 Rope Climb
6 Power Snatch
14 Wall Walks

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Monday, July 26, 2021

A.  3 rounds for time of:

Row 400m
12 Burpees over Rower
24 Medicine Ball Cleans – 20#/14#

B.  As Many Rounds As Possible (AMRAP) in 12 minutes of:

50 Double Unders
20 Deadlift – 225#/155#

Coach’s notes:

Post time for A and rounds and reps complete for B to comments.

WOD Leaderboard
Comments: 5