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

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.
 

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.

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.

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.

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 [...]

“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 [...]

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

“Grace”

For time:

30 Clean and Jerk - 135/95

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

Compare to December 24, 2010

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 [...]

5 rounds for time:
20 Wallballs
10 Jumping Pull-up Burpees
5 Push Press (from the floor) 135#/95#
15 Deadlift - 135#/95#
Coach’s notes:  Post time to complete to comments.

A.  AMSAP Push Jerk Ladder in 10 minutes:
1-5-1 (135#/95#)
Compare to May 26, 2011
B.  AMSAP  3-6-9-6-3 Ladder in 10 minutes:
Toes to Bar
Coach’s notes:  Post number of sets and/or total reps for A and B to comments.  Sets in the ladder must be unbroken.  AMSAP = As Many Sets As Possible.

A.  Hang (Squat) Clean - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to September 2, 2011
B.  Push Press - 2, 2, 2, 2, 2, 2, rest 2-3 minutes
Compare to November 5, 2011
Coach’s notes:  Post loads for all sets to comments.

A1.  Walk on Hands - 20 ft x 6 sets, rest 2:00
A2.  Chest to Bar Pull-ups - 10-15 reps x 6 sets, rest 2:00
Coach’s notes:  Post comments regarding A1 and repsfor A2.
Compare to October 23, 2011
Anybody wanting to join the CFC crew for some volleyball?  Check out the schedule here and contact Chelsea for more [...]

A. 21, 15, 9 rep rounds for time:
Ring Dips
Box Jumps – 24”/18”
B. 20 Box jumps on the minute for 10 minutes:

Coach’s notes: Post time to complete A and notes for B to comments.
Compare to November 19, 2011

 
5 Rounds for time(s): 
40 Alternating Pistols
20 DB Push Press – 40#/20#/hand
1 Rope Climb
Rest 2:00
 
Coach’s notes: Post time for all sets and total to comments.
Compare to July 23, 2011

A. Snatch Grip Deadlift – 3 reps X 5 sets, rest 2-3:00
Compare to Thursday, February 5, 2009
B. 3 Rounds for time:
7 Snatch (squat) – 135#/85#
14 KB Swings – 2.0/1.5 pood
21 Back Extensions

Coach’s notes: Post loads for all sets in A and time to complete B.

As many rounds in 20 minutes:

4 Power Cleans - 185#/120#
8 Clap Push-ups
32 Jumping Pull-ups

Coach’s notes: Post rounds and reps complete to comments.

A.  Row 500m
B.  75 Burpees for time.
C.  50 GHD Sit-ups

Coach’s notes:  Perform in any order and rest as needed between sets.  Post results and order to comments.
Compare to October 13, 2011
CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life [...]

A1.  Back Squat - 5 reps x 5 sets @ 30X2, rest 2:00
A2.  Bench Press - 4-5 reps x 5 sets @ 30X2, rest 2:00
Coach’s notes:  Post loads for all sets to comments.

5 Rounds for time:
35 Pull-ups
20 Alternating DB Snatch - 40#/25#
10 HSPU’s
Rest 3:00
Coach’s notes:  Post time(s) for all sets and total working time to comments.
CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, January 14 [...]

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.
Compare to December 23, 2011

1 round for time:
Row 1000m
25 Medicine Ball Cleans - 20#14#
50 Wallballs - 20#/14#
100 Double Unders
200 Squats
Coach’s notes:  Post time to complete to comments.
 CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, January 14 at [...]

A.  On the minute for 5 minutes:
3 Clean and Jerk - 135#/85#
0 second rest
B.  On the minute for 5 minutes:
2 Clean and Jerk - 185#/115#
0 second rest
C.  On the minute for 5 minutes:
1 Clean and Jerk - 225#/145#
Coach’s notes:  Post loads used in each set and reps achieved to comments.

 
A. Split Jerk – Work to a heavy single in 10 minutes.
Compare to May 3rd, 2011
B. 10 Rounds for time:
10 Pull-ups
5 Burpees
 
Coach’s notes: Post loads for split jerk in A and time to complete B to comments.
New CFC Apparel is now in!  Check it out in our online store!

WOD from crossfit.com for December 27, 2011
-
5 Rounds for time:
9 Deadlift
6 Hang Power Snatch
3 Overhead Squats
-
Coach’s notes: Guys use 135#, gals 85# for all movements. Post time to complete to comments.
NEW CFC APPAREL IS IN!!  Men’s and women’s tees and women’s tanks are now on sale in our online store or at the gym.  Check [...]

crossfit.com WOD from December 23, 2011
For time:
10 Muscle Ups
100 Push press - 75#/45#
1000 m Row
Coach’s notes:  Post time to complete to comments.

5 rounds for time(s):
4 Power Cleans - 185#/115#
8 Clap Push ups
16 KB SDLHP - 2.0/1.5 pood
32 Sit ups
Rest 2:00
Coach’s notes:  Post times for each set and total to comments.

A.  Back Squat - 1, 1, 1, 1, 1, 1, 1
Coach’s notes:  Post loads for all sets to comments.
Compare to June 25, 2011
Mark the Date! CFC Speaker Series #3 Ari Taub, former Olympic Wrestler, lawyer and CEO of Hard Knocks Fighting will be coming to CFC to talk about Life Lessons Through Sport on Saturday, [...]

A.  As many rounds in 6 minutes:
1 Rope Climb
10 HSPU’s
25 Sit ups
Rest 3:00
B.  As many rounds in 6 minutes:
10 KB Swings - 1.5/1.0 pood
15 Medicine ball Cleans - 20#/14#
20 Medicine Ball Overhead Switch Lunges - 20#/14#
Rest 3:00
C.  As many reps in 6 minutes:
DB Clean and Jerk - 45#/30#/hand
Rest 3:00
Coach’s notes:  Perform in any order.  Post [...]

“The Hangover II”
As many rounds in 20 minutes:
10 Ring Inverts
20 Ball Slams - 20#/14#
30 Walking Lunges
Coach’s notes:  Post rounds and reps complete to comments.
 Important Reminder - Todays classes are:  Adult Classes at 10am and 11am only, CFC Teens as scheduled.  Happy New Year CFC’ers!