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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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Your first drop-in visit is on us! Afterwards, either a Foundations session or the Intro to CrossFit program is mandatory for all new members to participate in group classes.

Sunday, July 26, 2020

Complete all sets in any order for time:

 

  1. 45 Wallballs – any height, any weight, challenge yourself.
  2. 45 Sumo Deadlift High Pull – 95#/65#
  3. 45 Chest to Bar Pull-ups
  4. 45 Barbell Shoulder Press – 95#/65#

Coach’s notes:

Post time for each set and order completed to comments.

WOD Leaderboard
Comments: 7

Saturday, July 25, 2020

In partners complete:

Run 4 laps around the field (approx.. 1 mile), then complete 200 jumping Jacks (total).  If one partner finishes run earlier, you can start, then

150m Bear Crawl (each), while partner holds a single arm front plank (you can switch arms as you see fit), then

150m Burpee Broad Jump (each), while partner performs hand release push-ups (must complete 100 total), then

75m crab walk each, working at the same time, then

Run 4 laps around the field (approx.. 1 mile) and finish by completing 200 jumping Jacks (total). 

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, July 24, 2020

Tabata Intervals for reps of:

  1. Medicine Ball Twisting Throw (alternate sides per round)
  2. Single Kettlebell Box Step Overs – 1.5/1.0 pood
  3. Single Arm Kettlebell Swings (alternate hands each set) – 1.5/1.0 pood
  4. Hands on Box Jump Overs – 24”/20”

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 3

Thursday, July 23, 2020

Work to your heaviest in the following barbell complex:

1 Hang Power Clean/2 Squat Cleans/3 Split Jerks

Between sets work on your inverted burpees

Coach’s notes:

Post loads for all sets and notes for inverted burpees to comments.

WOD Leaderboard
Comments: 5

Wednesday, July 22, 2020

As Many Rounds As Possible (AMRAP) in 24 minutes of:

Run or Row 400m
15 Box Jumps – 24”/20”
10 V-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 11

Tuesday, July 21, 2020

5 rounds for time(s) of:

8 Bar Muscle-ups
20 Single Arm Dumbbell Alternating Forward Lunges (10 reps/leg/arm) –
50#/35#
REST 2:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 8

Monday, July 20, 2020

Paused Back Squat – 3 reps X 5 sets, rest as needed

Compare to February 04, 2020

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 12

Sunday, July 19, 2020

“Diane”

21, 15, 9 reps rounds for time of:

Deadlift – 225#/155#
Handstand Push-ups

*Practice SLIPS with any time remaining.

Compare to February 04, 2017

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 7

Saturday, July 18, 2020

In partners complete:

AMRAP 50m Shuttle runs (alternate with your partner) in 10 minutes.

NO REST

AMRAP Alternate 10 Back Extensions while your partner holds a lunge position (switch forward leg each set) in 10 minutes.

NO REST

AMRAP Alternate 50m Single Leg Hops while your partner runs alongside (switch legs each set) for 10 minutes.

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 1

Friday, July 17, 2020

A. As Many Rounds As Possible (AMRAP) in 5 minutes of:

5 Right Arm Dumbbell Overhead Squats – 50#/35#
5 Left Arm Dumbbell Overhead Squats
10 GHD Sit-ups

B. As Many Rounds As Possible (AMRAP) in 5 minutes of:

10 Ring Dips
10 Sumo Deadlift High Pull – 95#/65#

C. As Many Rounds As Possible (AMRAP) in 5 minutes of:

20 Medicine Ball Tosses (10/side)
40 Double Unders

D. As Many Rounds As Possible (AMRAP) in 5 minutes of:

10 Candlesticks
20 Squats

Coach’s notes:

Complete each AMRAP couplet and post rounds and reps complete for each to comments.

WOD Leaderboard
Comments: 8