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Lifting Ourselves and One Another

Monthly Archives: May 2011

Tuesday, May 31, 2011

Five rounds for time:

 

Run 400m

AMRAP Shoulder Press

 

Coach’s notes: AMRAP stands for as many reps as possible. Guys use 65 lbs and gals 45 lbs. Post total time and total reps for the press

Compare to August 29, 2009

Comments: 34

Monday, May 30, 2011

Canada West Regional’s Individual Workout # 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
Coachs notes: Some are saying this was one of the toughest WOD’s they have done, so should be fun. Post time to complete to comments.
Congrats to all our CFC athletes!  To see results go here.
Comments: 28

Sunday, May 29, 2011

21, 15, 9 rep rounds for time:

OHS – 95#/65#

Ring Dips

Coach’s notes:  Post time to complete to comments.

Important Reminder

CrossFit Level 1 Certification (Saturday May 28 and Sunday May 29)

Adult Classes – Saturday 6:00pm and Sunday 7:00am ONLY

Kids’, Teens’ & Preschoolers Classes – as scheduled; outdoors at Arbour Lake in the playground beside the tennis courts (corner of John Laurie Blvd and Arbour Lake Dr NW)

Comments: 15

Saturday, May 28, 2011

A. “Annie”

50,40,30,20,10 rep rounds for time:

Double Unders

Sit-ups 

B. AMRAP Rope Climb in 10 minutes.

 

Coach’s notes: Post time to complete Annie and number of rope climbs to comments.

Important Reminder

CrossFit Level 1 Certification (Saturday May 28 and Sunday May 29)

Adult Classes – Saturday 6:00pm and Sunday 7:00am ONLY

Kids’, Teens’ & Preschoolers Classes – as scheduled; outdoors at Arbour Lake in the playground beside the tennis courts (corner of John Laurie Blvd and Arbour Lake Dr NW)

Comments: 15

Friday, May 27, 2011

Back Squat – 2, 2, 2, 2, 2, 2

 

Coach’s notes: Rest as needed and post loads for all sets to comments.

 Compare to  June 30, 2010

Important Reminder

CrossFit Level 1 Certification (Saturday May 28 and Sunday May 29)

Adult Classes – Saturday 6:00pm and Sunday 7:00am ONLY

Kids’, Teens’ & Preschoolers Classes – as scheduled; outdoors at Arbour Lake in the playground beside the tennis courts (corner of John Laurie Blvd and Arbour Lake Dr NW)

Comments: 15

Thursday, May 26, 2011

A. 1-5-1 Push Jerk Ladder: (from rack)

AMSAP in 10 minutes

B. 1-5-1 SDLHP Ladder: (touch and go)

AMSAP in 10 minutes

Coach’s notes: Guys use 135 lbs and gals 95 lbs for both movements. Post total number of reps completed in A and B. Sets in the ladder must be unbroken.

Compare to May 9, 2011

Comments: 27

Wednesday, May 25, 2011

10 Burpee Pull ups

20 Box Jumps  – 24″/20″

30 KB Swings – 1.5/1.0 pood

40 Push ups

50 Broad Jumps

40 Push ups

30 KB Swings

20 Box jumps

10 Burpee Pull up

Coach’s notes:  Post time to ocmplete to comments.

Comments: 18

Tuesday, May 24, 2011

6 rounds for time:

10 Hang Power Cleans 135#/95#

5 Front Squat 135#/95#

20 Switch Lunges (10/side)

Rest 90 seconds

Coach’s notes : Post time per round and total working time to comments.

Compare to February 17, 2011

Comments: 27

Monday, May 23, 2011

  1. Row 30s, rest 90s X 5 sets
  2. Sit-ups 30s, rest 60s X 5 sets
  3. Double Unders 30s, rest 30s X 5 sets
Coach s notes : Post total meters rowed for A, total sit-ups for B and total double unders for C to comments.
Compare to March 9, 2011

Comments: 18

Sunday, May 22, 2011

A. Snatch – 2 reps X 6 sets, rest 2:00

B. Max reps in 6 minutes:

Wallballs – 20#/14#

Pull-ups

 

Coach’s notes : Post loads for all sets in A and reps for wallballs and pull-ups in B to comments.

Comments: 11