Monthly Archives: February 2010
Tuesday, February 16, 2010
Monday, February 15, 2010
“Madi”
For time:
100 Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups
Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.
Compare to December 17, 2009
Holiday Reminder – due to today’s Family Day holiday the 9:30 am class and 6:00 pm adult classes and CF Kids classes are available for member and drop in attendance. Happy Family day!
Sunday, February 14, 2010
Members – you are welcome to bring a guest free of charge to today’s adult CrossFit class.
“Fran”
21, 15, 9 rep rounds for time of:
Thrusters
Pull Ups
Coach’s notes: Guys use 95 lbs and gals use 65 lbs for thrusters. Post time to complete to comments.
Compare to October 19, 2009
Saturday, February 13, 2010
As many rounds in 7 minutes:
14 KB Swings
14 Box Jumps
Rest 5 minutes
As many rounds in 7 minutes:
7 Ring Dips
7 Burpees
Coach’s notes: Guys use 1.5 pood and gals 1.0 pood for KB swings. Post number of rounds for each couplet to comments.
Attention CrossFitters! This week let us know what your favourite CFC WOD is by posting it to comments.
Friday, February 12, 2010
Back Squat – 3, 3, 3, 3, 3, 3
Coach’s notes: Post load for each set to comments.
Compare to July 11, 2009
Attention CrossFitters! This week let us know what your favourite CFC WOD is by posting it to comments.
Thursday, February 11, 2010
Contact admin@crossfitcalgary.ca to register
Tuesday, February 9, 2010
21, 15, 9 rep rounds for time:
Thruster
Snatch
SDLHP
Coach’s notes: You will need 3 bars with 3 different weights for this WOD. Guys will use 65 lbs in the first round (reps of 21), 95 lbs in the second round (reps of 15) and 115 lbs in the third round (the 9’s). Gals use 45 lbs, 65 lbs and 75 lbs respectively. Post time to complete to comments.
Attention CrossFitters! This week let us know what your favourite CFC WOD is by posting it to comments.