As many rounds in 20 minutes:
 
20 Walballs (unbroken)
15 Pull-ups
 

Coach’s notes:  Guys use 20 and gals 14 lb wallball to 10 feet.  Post number of rounds to comments.

Front Squat  2, 2, 2, 2, 2, 2
Coach’s notes:  Post load for each set to comments. 
Compare to October 8, 2009

“Jackie”
1000 m Row
50 Thrusters
30 Pull Ups
Coach’s notes:  Guys and gals use 45 lbs for thrusters.  Post time to comments.
Compare to January 12, 2009

 1 round for time:
50 Push Ups
10 Box Jumps
40 Push Ups
20 Box Jumps
30 Push Ups
30 Box Jumps
20 Push Ups
40 Box Jumps
10 Push Ups
50 Box Jumps
Coach’s notes:  Guys use 24 ” and glas 18 ” for box jumps.  Post time to complete to comments.

 
Part 1: 
As many 1-5 Back Squat Ladder in 10 minutes: 
Part 2: 
Alternating Tabatas of:
GHD Sit-ups
Jumping Pull-ups 

Coach’s notes: For the ladder you must rack the bar between each set in the ladder.  In other words, take the bar off the rack and perform 1 squat, then re-rack it, take the bar back out and perform 2 squats, [...]

 Push Jerk  1, 1, 1, 1, 1, 1
 
Coach’s notes:  Post loads to comments.
Compare to July 1, 2009

 
Big Dawg Competition WOD # 2
 
2000m Row and AMRAP Double Unders in 10 minutes 
 
Coach’s notes:  Post time for row and number of double unders to comments.

 
Part 1: 
As many rounds as possible in 15 minutes:
15 Unbroken KB Swings
15 Unbroken Back Extensions 

Rest 5 minutes
 Part 2: 
3 Rounds for reps: 
AMRAP Knees to Elbows
Rest 60s
 
Coach’s notes: Guys use 1.5 pood for KB swings, gals use 1 pood.  Post rounds + reps for part 1 and reps for knees to elbows for part 2 to comments.

“Dating Sage”

5 rounds for time:
10 Snatch

15 Pull-ups

20 Thrusters

Coach’s notes: This one is for the board.  Guys use 95lbs for snatch and 75lbs for thrusters, gals use 65lbs for snatch and 55lbs for thrusters.

5 rounds for time and reps:
60 Walking Lunges
AMRAP Bench Press
Rest 3 minutes
 
Coach’s notes: Use bodyweight for bench press or scale as required.  Post total working time and load and reps for bench press to comments.  

Row 500m
 
 
Coach’s notes: Post time to comments.
-
Compare to December 16, 2009

Optimum Training Big Dawgs WOD from Jan 13, 2010
 

5 sets for total working time:
15 unbroken push press
10 burpees
25 unbroken box jumps
rest 2 min

 
Coach’s notes: Guys use 95 lbs for push press and 20″ box, gals use 65 lbs and 12″ box.  Burpees are to 8″ above 2 hand reach.
-

CFC has teamed up with Calgary Co-op [...]

“Tabata This”
 
Row (for calories)
Rest 1 min
Squats
Rest 1 min
Pull-ups
Rest 1 min
Push-ups
Rest 1 min
Sit-ups
Rest 1 min
 
Coach’s notes:  “Tabata This” explanation from crossfit.com:
Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. [...]

Crossfit.com Workout of the Day
 
Deadlift 3,3,3,3,3,3
 
 
Coach’s notes: Post loads to comments here and on www.crossfit.com
=

Have you heard about our new membership referral program?  Click here for more details. 

CFC 2 Fitness Challenge is coming up!  Click here for details. 

“Jeremy”
21-15-9
OHS
Burpees
 
Coach’s notes:  Guys use 95 and gals 65 lbs for the OHS.  Post time to complete to comments.

Compare to March 17, 2009

Have you heard about our new membership referral program?  Click here for more details. 
CFC 2 Fitness Challenge is coming up!  Click here for details. 

1.  10 Rounds for reps:
 30s Double Unders
30s Rest 
Rest 2:00 
2.  Tabata row for total calories
  
Coach’s notes:  Post total reps for double unders and total calories for row to comments.
Have you heard about our new membership referral program?  Click here for more details. 
CFC 2 Fitness Challenge is coming up!  See above for details. 
 

 
10-1 Hang Snatch Ladder
 
Coach’s notes:  Guys use 115 lbs and gals 75lbs.  Post time to complete to comments.
Check out our new membership referral program.  See above for details.

              
As many rounds in 25 minutes of:
1 Rope Climb
10 Ring Dips
15 GHD Raises
30 Unbroken Double Unders
 
Coach’s notes: Post time to complete to comments.

Hang Squat Clean – 2, 2, 2, 2, 1, 1, 1, 1, 1
 
Coach’s notes:  Post load for all sets to comments.

5 rounds for reps:
1 min DB Push Press
1 min L pull-ups
1 min DB Russian Step-Ups
1 min Rest
 
Coach’s notes: Guys use 30 lbs DB’s in each hand for Russian step-ups and push press.  Gals use 20 lbs DB’s in each hand for Russian step-ups and push press.  Set boxes for Russian step-up to knee [...]

1 Round for time:
Row 1000m
50 Wallballs
Row 500m
100 Med Ball Cleans
 
Coach’s notes: Guys use 20 and gals 14 lbs for wallball and cleans.  Post time to complete to comments.
Compare to September 11, 2008

Front Squat 3,3,3,3,3,3
 

Coach’s notes: Post loads used to comments.

Compare to August 5, 2009.

50, 40, 30, 20, 10 rep rounds for time:
Push Ups
KB Swings
Coach’s notes:  Guys use 1.5 pood for KB swings and gals use 1 pood.

CF Games 2010 - CFC Affiliate Team info is now posted.  Click here to view.
CFC 2 Saturday, February 27, 2010.  Stay tuned for more details.

Each minute on the minute:
5 Knees to Elbows
10 Box Jumps
15 Double Unders

 
Coach’s notes: Guys and gals use 20″ box.  There is a 30 minute time limit.  Post rounds and reps complete to comments.

CF Games 2010 - CFC Affiliate Team info is now posted.  Click here to view.
CFC 2 Saturday, February 27, 2010.  Stay tuned [...]

Snatch 3,3,3,2,2,1,1,1,1
 
Coach’s notes: Post loads to comments.

CF Games 2010 - CFC Affiliate Team info is now posted.  Click here to view.
CFC 2 Saturday, February 27, 2010.  Stay tuned for more details.
 

        
Rebecca’s first muscle up!!! from Blaine Jansen on Vimeo. 

15 Rounds for calories:
 
30s Row
30s rest
 
Coach’s notes:  Post calories/round on total to comments.

CF Games 2010 - CFC Affiliate Team info is now posted.  Click here to view.
CFC 2 Saturday, February 27, 2010.  Stay tuned for more details.
 
 

 
5 rounds for time:
20 Wall Balls
20 Med Ball Cleans
40 Med Ball Overhead Walking Lunges

 Compare to June 8, 2009

 Coach’s notes:  Guys use 20 lbs gals use 14 lbs for all movements.  Post time to complete to comments.

CF Games 2010 - CFC Affiliate Team info is now posted.  Click here to view.
CFC 2 Saturday, February 27, 2010.  [...]

 
Part 1:
Event 7 from the 2009 CrossFit Games:
As many rounds in 8 minutes:
4 Handstand Push-ups
8 KB Swings
12 GHD Sit-ups

 Rest 4 minutes

 Part 2:
16 Tabata Intervals of Double Unders

Coach’s notes: Guys use 2 pd for KB swings, gals use 1.5 pd.  Post rounds + reps complete for Part 1 total reps from Tabata.

CF Games 2010 - CFC [...]

“Elizabeth”

21, 15, 9 rep rounds for time of:
 Clean
 Ring Dips
 
Coach’s notes: Guys use 135 lbs and gals 95 lbs for cleans. The catch must be full squat for all. Post time to complete to comments.
Compare to May 29, 2009.
 

 
Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:   Post load for each set to comments.
Compare to June 15, 2009
New open gym time starts today at 10:30!  See you there! 
Tune into QR 770 AM this morning at 7:40 am to hear an interview about CFC with Brett Marshall.

 
“The Hangover”
As many rounds in 20 minutes:
500m Row
30 Ball Slams
10 Ring Inverts
 
Coach’s notes:  Guys use 20lb wallball for the ball slam, gals use 14lbs. Post rounds + reps completed to comments.
Due to today’s holiday a modified class schedule will be in effect.  A 9:30 am class and a 6:00 pm class will be available for [...]