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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, July 3, 2020

“Kelly”

Complete 5 rounds for time of:

Run 400m
30 Box Jumps – 24”/20”
30 Wallball – 20#/14#

Compare to January 03, 2020

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 12

Thursday, July 2, 2020

  1. Snatch Grip Deadlift – 3 reps X 5-7 working sets, rest 90-120s

Compare to Sunday, January 15, 2012

  1. Power Snatch – 3 reps X 5-7 working sets, rest 90-120s

Compare to Friday, March 6, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 4

Wednesday, July 1, 2020

10 sets of:

30s Hill Sprints

REST 2:30

Compare to June 02, 2020

Coach’s notes:

Post distance reached per set.

WOD Leaderboard
No Comments

Tuesday, June 30, 2020

Complete all 3 sets in any order and switch every 10 minutes:

  1. 10 Rope Climbs of the hardest variety you are capable. (Legless L-sit from seated holding L position up and lowering all the way back to seated in L position as hardest version.  Scale as needed from here.)
  2. Turkish Get-up – 5/arm X 5 sets, taking approx. 2:00 per set.
  3. Front and Back Scales for 10 minutes.

Coach’s notes:

Post order complete and results for each set to comments.

WOD Leaderboard
Comments: 3

Monday, June 29, 2020

Hang Squat Clean – 2, 2, 2, 2, 2, 2, 2

Compare to October 03, 2019

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 10

Sunday, June 28, 2020

50 Cal Row/Ski/Bike, then complete

40, 30, 20, 10 rep rounds for time of:

Dumbbell Push Jerk – 40#/25#
Med Ball Switch Lunge

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Saturday, June 27, 2020

In partner’s (one person working at a time) complete 5 rounds for time of:

25m Overhead Medicine Ball Walking Lunge (each)
50m Medicine Ball Chest Throw (each)
75m Broad Jumps (each)
25m Shuttle Run (there and back each)
50m Shuttle Run (there and back each)
75m Shuttle Run (there and back each)
REST 1:00

After your 5th round with NO REST complete:

Full Field Length and Back Overhead Reverse Medicine Ball Throw (both partners working at the same time).

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, June 26, 2020

A1.  Dumbbell Bench (med ball) Press – 10 reps @ 3010 X 5 sets, rest 90s
 
A2.  Pull-ups – 20 reps X 5 sets, rest 90s
 
A3.  V-ups – 15 reps X 5 sets, rest 90s

Coach’s notes:

Post results for all sets to comments.

WOD Leaderboard
Comments: 6

Thursday, June 25, 2020

7 rounds for time(s) of:

13 Burpees to Plate – 45#/ 25#
15 Dumbbell Deadlift – 50#/35#/hand
17 Med Ball Cleans – 20#/14#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 12

Wednesday, June 24, 2020

Back Squat – 5, 5, 5, 5, 5, 5

Compare to August 26, 2019

Coach’s notes:

Post loads for all sets to comments. GO LOW!!!!!

WOD Leaderboard
Comments: 19