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Lifting Ourselves and One Another

Monthly Archives: January 2012

Tuesday, January 31, 2012

6 Rounds for time(s):
1 Rope Climb
15 Box Jumps – 20”
20 GHD Raise
Rest 2:00
Coach’s notes:  Post times for all sets and total time to comments.  Yes, 20” box jumps for all.
Compare to January 11, 2011

Comments: 16

Monday, January 30, 2012

A.  Tall Clean – 2 reps x 5 sets, rest 2:00

Compare to August 31, 2010

B.  Clean Shrug – 3 reps x 5 sets, rest 2:00

Compare to June 2, 2011

C.  Front Squat – 1 rep x 5 sets, rest 2-3:00

Compare to December 2, 2011

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

 

Comments: 21

Sunday, January 29, 2012

A.  Tabata Intervals of:

1. Toes to Bar

2. Back (Hip) Extension

3. Standing Barbell Houlder Press – 45#//30#

4. KB Swings -2.0/1.0 pood

Coach’s notes:  Post reps for each exercise and totals to comments.

Comments: 20

Saturday, January 28, 2012

1 Round for time:

Row 750m

75 Push Press – 45#/30#

25 C to B Pull ups

75 Push Press

Row 750m

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

Comments: 12

Friday, January 27, 2012

A.  Power Snatch/Squat Snatch/Hang Squat Snatch – 1.1.1 x 6 sets, Rest 2:00

B.  As many rounds in 10 minutes:

10 Bar Facing Burpees

10 OHS – 135#/85#

Coach’s notes:  Bar facing burpees must be 2 foot jumps over the bar.  Post loads per set for A and rounds and reps for B to comments.

Comments: 18

Thursday, January 26, 2012

A.  1:00 AMRAP SDLHP  – 95#/65#

Rest 1:00

B.  2:00 AMRAP Push ups

Rest 2:00

C.  3:00 AMRAP Sit ups

Rest 3:00

D.  4:00 AMRAP Single Arm Alternating DB Snatch (Squat) – 40#/25#

Rest as long as you’d like

Coach’s notes:  Post reps for each set and total reps to comments.

CrossFit Calgary wil be hosting the 2012 CrossFit Games OPEN WODs.  They will take place Saturdays from 1:30 – 4:30pm starting February 25th.
Open to Members and Non-members.  Click here for more information.
Comments: 22

Wednesday, January 25, 2012

“Filthy Fifties”

1 Round for time:

50 Box Jump, 24 inch box

50 Jumping Pull-ups

50 KB Swings, 1 pood

50 Walking Lunges

50 Knees to Elbows

50 Push Press, 45 lbs

50 Back Extensions

50 Wallballs, 20/14 lbs ball

50 Burpees

50 Double Unders

Coach’s notes:  Here’s another chance to get on the board!  Post time to complete to comments.

Compare to December 5, 2011

Join the Crew Day is on Sunday, February 5.  Bring a friend or family member to attend a free CrossFit class and see what all the rave is about!

Comments: 13

Tuesday, January 24, 2012

6 rounds for calories and reps:

Row 1 minute

AMRAP Bench Press – 135#/85#

Rest 3:00

Coach’s notes: Post calories for row and reps for bench press each round to comments.

Compare to June 16, 2011

Comments: 24

Monday, January 23, 2012

“Grace”

For time:

30 Clean and Jerk – 135/95

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

Compare to December 24, 2010

Comments: 40

Sunday, January 22, 2012

A1. Back Squat – 3-4 reps X 6 sets, rest 10s

A2. Two Foot Standing Long Jump – 3 consecutive reps X 6 sets, rest 10s

Notes: Measure total distance of all 3 jumps.

A3. Strict Pull-ups (no kip) – 8-12 reps X 6 sets, rest 3:00

Notes: Increase load if you reach 12 reps.

Coach’s notes: Post loads and reps for A1 and A3 and best total from A2 to comments.

Comments: 15