Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Monthly Archives: June 2010

Wednesday, June 30, 2010

Back Squat – 2, 2, 2, 2, 2, 2

Coach’s notes:  Post loads for all sets to comments. 

Compare to April 27, 2010

Comments: 7

Tuesday, June 29, 2010

A.  [ 60 m sprint x 4, rest 60 seconds] x 2

Rest 3:00 between sets 4 and 5

B.  As many sets in 10 minutes

7 Unbroken Push Press

Coach’s notes:  Post times for sprints in A. and number of sets complete in B.  Guys use 135 lbs and gals 95 lbs for push press.

Comments: 13

Monday, June 28, 2010

A.  Row 500 m

B.  AMRAP in 6 minutes:

Bench Press

Coach’s notes:  Guys use 135 lbs, gals 85 lbs.  Post time for 500 m row and reps for bench press to comments.

Comments: 21

Sunday, June 27, 2010

A.  Front Squat  – 3, 3, 3, 3, 2, 2, 2 @ 30×1, rest 2-3 mins

B1.  Unbroken Chest to Bar Pull Ups  10-15 reps x 4 sets, rest 60 seconds

B2.  GHD Raise  10-15 reps x 4 sets, rest 60 seconds

Coach’s notes:  Post loads for front squat and reps for B1 and B2.

Comments: 5

Saturday, June 26, 2010

1 round for time:

Run 400 m

25 Toes to Bar

50 Double Unders

100 Overhead Walking Lunges

50 Double Unders

25 Toes to Bar

Run 400 m

Coach’s notes:  Guys use 45 lb plate for overhead walking lunges, gals 25 lbs.  Post time to complete to comments.

Comments: 5

Friday, June 25, 2010

7 rounds for time(s):

12 Right Arm Power DB Snatch

12 Left Arm DB Power Snatch

24 KB Swings

2:00 Rest

Coach’s notes:  Guys use 40 lbs for snatch and 2.0 pood for swings, gals use 25 lbs and 1.5 pood.  Post working time for each set and total to comments.

Comments: 4

Thursday, June 24, 2010

Hang Squat Clean – 2, 2, 2, 2, 1, 1, 1, 1, 1

 

Coach’s notes:  Post load for all sets to comments.

Compare to January 13, 2010

Comments: 13

Wednesday, June 23, 2010

          

21, 15, 9, 15, 21 rep rounds for time:

Push Ups

SDLHP

Coach’s notes:  Guys use 95 lbs, gals 65 lbs for SDLHP.  Post time to complete to comments.

Comments: 18

Tuesday, June 22, 2010

Brett Marshall

3 rounds for time:

Run 200 m

15 Back Squat

Run 400 m

15 Pistols/leg

Coach’s notes:  Back squat is bodyweight for guys and 75% of bodyweight for gals.  Post time to complete to comments.

Compare to April 15, 2010

Comments: 17

Monday, June 21, 2010

A. Push Press/Push Jerk/Split Jerk – 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 5,5,5,5,5; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 6 x 5; rest 2 min
(pull chin over alternate hands per rep)

Coach’s notes:  This is part of a Big Dawg WOD from Friday, June 18, 2010.  Post loads for A. and B1. to comments.

CrossFitters for a Cure will be at the 9:30am and evening classes! More info

Comments: 12