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

Monthly Archives: December 2011

Saturday, December 31, 2011

A1. Deadlift – 2 reps X 5 sets @ 30X1, rest 2:00

A2. DB Bench Press – 8-10 reps X 5 sets @ 4010, rest 2:00

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

Box Jump – 24”/20”

Push-up

 

Coach’s notes: Post loads for all sets in A1 and A2 and time for B to comments.

Compare to May, 20, 2011

The holiday schedule is posted. Check it out!

Comments: 11

Friday, December 30, 2011

A. OHS – 3, 3, 3, 3, 3, 3

Compare to  July 15, 2011

B. Snatch Balance – 1, 1, 1, 1, 1, 1

Compare to  June 4, 2011

 

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

The holiday schedule is posted. Check it out!

Comments: 15

Thursday, December 29, 2011

3 Rounds for time:
5 Muscle-ups
10 Chest to Bar Pull-ups
20 DB Thrusters – 40#/30#
30 Knees to Elbows
40 Double Unders
Coachs notes: Post time to complete to comments.  This is a compare to with the exception that I increased the thruster weight.  It was too light.  My bad.
Compare to November 6, 2011
Comments: 16

Wednesday, December 28, 2011

A. 3 rounds for time:

Row 300 m

30 Sit-ups

B. Back Extensions – 8-12 reps x 4 sets @3022, rest 90 seconds

C. 30 Handstand Push-ups for time

Coach’s notes: Perform A, B and C in any order and choose your rest between sets. Post order and results for all sets to comments.

Compare to October 31, 2011

The holiday schedule is posted. Check it out!

Comments: 17

Tuesday, December 27, 2011

A.  Power Clean/Squat Clean/Hang Squat Clean – 1.1.1 x 6 sets, rest 2:00

B.  As many rounds in 6 minutes:

12 KB OH Walking Lunges – 1.5/1.0 pood

12 KB Swings – 1.5/1.0 pood

Coach’s notes:  Post loads for A and rounds and reps for B to comments.

The holiday schedule is posted. Check it out!

Comments: 22

Monday, December 26, 2011

As many rounds in 20 minutes:

15 Pull-ups

15 Wallballs – 20#/14#

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

The holiday schedule is posted.  Check it out!

Comments: 17

Sunday, December 25, 2011

 

3 Rounds for Reps:

A.  AMRAP Unbroken Air Squats in 1 set

Rest 2:00

Notes:  Absolutely no pause whatsoever or the set is over.

B.  Now enjoy your turkey!

Coach’s notes:  As usual see how many family members you can coerce into joining you for this WOD.  Enjoy the holidays everyone!

Comments: 3

Saturday, December 24, 2011

A1.  Deadlift – 5 reps x 5 sets, rest 0 seconds

Notes:  Increase load per set.

A2.  Row 300 m, rest 4:00

Coach’s notes:  Post loads for all sets of deadlift and times for each row to comments.

The holiday schedule will be in effect starting today.  Check it out!

Comments: 13

Friday, December 23, 2011

All sets for time:

A.  50 – 2 Foot Vertical Jumps – 24″/18″ over 2 hand reach

B.  50 Push-ups

C.  50 Triple Unders

D.  50 SDLHP – 95#/65#

E.  50 Power Snatch – 85#/55#

Coach’s notes:  Post time to complete each set.  Rest as needed between sets, just get them all done. 

Important Reminder -the holiday class schedule is posted. Check it out!

 

Comments: 15

Thursday, December 22, 2011

“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 September 19, 2011

Important Reminder -the holiday class schedule is posted. Check it out!

Comments: 19