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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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Saturday, October 5, 2024

In partner complete AMRAP in 22:00:
1:00 sandbag/D-ball/odd object hold – transfer back and forth with partner
20 left arm ring row – split as you see fit

20 right arm ring row – split…..
1:00 sandbag/D-ball/odd object carry – transfer back and forth with partner
20 left arm DB push press split…… (35#/50#)

20 right arm DB push press

Coach’s notes:

: Post rounds and reps complete to comments.

WOD Leaderboard
No Comments

Friday, October 4, 2024

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

 

Poat-workout
5 sets:
10-15s Superman hold

Coach’s notes:

Post time to complete triplet to comments.

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No Comments

Thursday, October 3, 2024

For load:
3-3-3-3-3
Deadlift

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
No Comments

Tuesday, October 1, 2024

BENCHMARK//NANCY – 5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Monday, September 30, 2024

Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.

Coach’s notes:

Post time to complete each round and total working time to comments.

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No Comments

Sunday, September 29, 2024

In partner complete 5 rounds:

1:00 Medicine ball Bear crawl for distance (one at a time)

1:00 Medicine ball walking lunge for distance (one at a time)

1:00 Medicine ball wallball partner pass over uprights

1:00 Medicine ball twisting pass (switch sides at 30s)

1:00 Alternating burpee over medicine ball

1:00 REST

Coach’s notes:

Today’s class is at Robert Thirsk High School due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/oZLUqr4DCdNmqvHh7 Post load used, scores per movement and t

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Saturday, September 28, 2024

Complete for time:
100m sprint X 2

400m sprint

800m “sprint” or 1 mile “sprint”

Notes:  Rest as needed between efforts and complete in any order.

 

Coach’s notes:  Today’s class is at Foothills Athletic Park due to the Burgener Weightlifting Course at CFC. Link for directions – https://maps.app.goo.gl/Pniu3rt4zPapTtuU8

Post time per distance and order complete to comments.

No Comments

Friday, September 27, 2024

Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.

For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.

Coach’s notes:

Post time to complete couplet to comments.

WOD Leaderboard
Comments: 1

Thursday, September 26, 2024

Every 4:00 for 5 sets:
40 air squats
4 shoulder presses

Post-workout:

3:00 bar hang

Coach’s notes:

Post load per set for press and number of sets to complete bar hang to comments.

WOD Leaderboard
Comments: 1

Wednesday, September 25, 2024

For time:
3,000-m row

Post-workout
2 sets:
1:00 plank hold
50 Russian twists

Coach’s notes:

Post time to complete row to comments.

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No Comments