As many rounds in 20 minutes:
7 Knees to Elbows
14 Alternating DB Snatch - 40#/25#
21 Wallballs - 20#/14#
Coach’s notes: Post rounds and reps complete to comments.
CFC is excited to announce our first Olympic Lifting Club!! Meets will be on Saturdays starting this Saturday June 2 from 3-5 pm and will be hosted by National Level Olympic [...]
A. 5 sets of 50 (1 attempt/set), rest as needed
Double Unders
B. 5 sets for Total Distance, rest as needed
3 Broad Jumps
C. Weighted Back Extensions – 8-12 reps X 5 sets @ 30X1, rest 90s
Coach’s notes: Perform work (sets) in any order. Post reps per set in A, best [...]
A. Clean Shrug – 2 reps X 5 sets, rest 2:00
Compare to June 2, 2011
B. Tall Clean – 2 reps X 5 sets, rest 2:00
Compare to January 30, 2012
C. Push Jerk – 2 reps X 5 sets,
Rest 2:00
Compare to April 17, 2012
Coach’s notes: Post loads for all sets to comments.
A. As many rounds in 10 minutes:
5 Strict Pull-ups
10 KB Swings - 2.0/1.5 pood
15 Sit-ups
B. 5 rounds for total distance
Handstand Walk
Rest 1:30
Coach’s notes: Post rounds and reps complete for A and total distance walked on hands for B to comments.
“Elizabeth”
21, 15, 9 rep rounds for time:
Clean – 135/95#
Ring Dips
-
Coach’s notes: Post time to complete to comments.
Compare to March 29, 2012
3 rounds for time(s):
400 m Run
200 m Farmer’s Walk 2.0/1.5 pood
100 Double Unders
50 Squats
25 Box Jumps 24″/20″
Rest 4:00
Coach’s notes: Post time to complete each round and total working time to comments.
For time:
5 Rope Climbs
50 Push Press 95#/65#
1000 m Row
Coach’s notes: Post time to complete to comments.
A. Hang Squat Snatch - work to a heavy single in 10 minutes
B1. GHD Raise - 10-15 reps x 3 sets, rest 90 seconds
B2. Toes to Bar - 6-10 reps x 3 sets @ 30×0, rest 90 seconds
Coach’s notes: Post loads for A and reps in B1 and B2 to comments.
“Partner Fun”
A.. 60 Burpees for time:
Partner 1 Holds Deadlift - 225#/135#
Partner 2 Performs Burpees
B. 80 Box Jumps for time:
Partner 1 Holds Chin Over Bar
Partner 2 Performs Box Jumps - 24″/20″
C. 100 Wallballs for time - 20#/14#
Partner 1 Holds DB’s Overhead - 40#/25#/hand
Partner 2 Performs Wallballs
Coach’s notes: Perform sets in any order. If there is not [...]
6 Rounds for reps:
AMRAP Bench Press – 200#/100#
Rest 0s
AMRAP Bar Muscle-ups
Rest 3:00
Coach’s notes: Post reps per exercise per round and totals to comments.
Deadlift – 1, 1, 1, 1, 1, 1, 1, 1, rest as needed
Compare to July 25, 2011
Coach’s notes: Post loads for all sets to comments.
Important Reminder - in recognition of the Victoria Day holiday on Monday, there will be no Open Gym and classes will be running at 9:30am and 6:00 [...]
10 rounds for time:
200 m Run
10 SDLHP - 95#/65#
Coach’s notes: Post time to complete to comments.
Important Reminder - in recognition of the Victoria Day holiday on Monday, there will be no Open Gym and classes will be running at 9:30am and 6:00 pm only. CFC Kids classes will be held as scheduled. Happy long weekend!
A. AMSAP in 10 minutes:
Power Clean Ladder - 185#/120#
B. 10 rounds for reps:
Alternating Single Arm KB Swings - 2.0/1.5 pood
30 seconds work
30 seconds rest
Coach’s notes: For the power clean ladder your first set is 1 rep followed by set 2 at 2 reps, 3, then 4, 5, 6, 7, 8, 9, 10, etc. Each set [...]
All sets for time:
A. 150 Double Unders
B. 75 Box Jumps – 30”/24”
C. 50 Chest to Bar Pull-ups
D. 25 OHS – 95#/65#
Coach’s notes: Perform sets in any order and rest as needed between, just get them all done. Post time for each set and order to comments.
Compare to March 2, 2012
1 round for time:
Row 500 m
50 Push up with hand release
40 Medicine Ball Clean - 20#/14#
30 Knees to Elbows
20 Alternating DB Squat Snatch - 45#/25#
10 Handstand Push Ups
Coach’s notes: Post time to complete to comments.
A. Snatch Grip Deadlift - 1, 1, 1, 1, 1, 1, rest 2:00
Compare to April 29, 2009
B. Front Squat - 2, 2, 2, 2, 2, 2, rest 2:00
Compare to January 30, 2012
Coach’s notes: Post loads for all sets to comments.
5 rounds for time(s):
Run 200 m
15 Push Jerk - 155#/100# from the floor
Run 200 m
30 ft Handstand Walk
Rest 2:30
Coach’s notes: Post time per round and total working time to comments.
A. Hang Squat Clean – work to a heavy double in 10 minutes.
B. AMRAP in 10 minutes:
8 Clap Push-ups
16 Sit-ups
32 Squats
Coach’s notes: Post load reached in A and rounds and reps in B to comments.
“Susan”
For time:
118 m of Burpee Broad Jumps
5 rounds of the triplet:
12 Box Jumps 24″/20″
13 Deadlifts - 185#/115#
17 Pull-ups
118 m of Burpee Broad Jumps
Coach’s notes: Happy Mother’s Day!! This WOD has been put together by CrossFit Ramsay to show support of one of their members whoo is fighting cancer. To view the story click here. Please [...]
5 rounds for time:
Run 400 m
40Double Unders
Coach’s notes: Post time to complete to comments.
Important Reminder - Coffee with Coach is happening today at 2:30 pm at CFC. Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey. This session is open to everyone and is free of charge!
A. 3 rounds for time:
30 Wallball - 20#/14#
20 SDLHP -95#/65#
10 OHS - 95#/65#
B. AMRAP in one set:
Wallballs - 20#/14#
Coach’s notes: Post time to complete A and reps for B to comments.
Important Reminder - Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC. Brett will be talking about the intimidation factor [...]
30 Muscle Ups for time:
Coach’s notes: Post time to complete to comments.
Compare to May 30, 2010
1 round for time:
800 m Run
20 Alternating Single Arm DB Snatch - 45#/25#
400 m Run
40 Alternating Single Arm DB Snatch
200 m Run
60 Alternating Single Arm DB Snatch
Coach’s notes: You CAN power snatch. Post time to complete to comments.
Important Reminder -YOGA NIDRA class on Thursday May 10th at 8:00 - 9:00pm. Cost is $10/members and $15/non-members. Contact Aly for more [...]
Back Squat - 3, 3, 3, 3, 3, 3, rest as needed
Coach’s notes: Post loads for all sets to comments.
Compare to November 2, 2011
Important Reminder - Coffee with Coach is happening on Saturday, May 12 at 2:30 pm at CFC. Brett will be talking about the intimidation factor of CrossFit and the CrossFit Journey. This [...]
4 rounds for time(s):
100 m Farmer’s Walk - 2.0/1.0 pood
100 m Broad Jumps
100 m Walking Lunges
100 m Farmer’s Walk
Rest 3:00
Coach’s notes: Post time per set and total working time to complete to comments.
As many rounds in 20 minutes:
-
5 Strict Pull-ups
10 Box Jumps – 24”/20”
15 DB Deadlift – 45#/30#/hand
-
Coach’s notes: Post rounds and reps complete to comments.
1 round for time:
75 Shoulder Press
75 Push Press
Coach’s notes: Guys use 95 lbs, gals 65 lbs. Post time to complete to comments.
Compare to August 19, 2010
A. Single Leg DB Split Squat - 8-12 reps @3010 x 4 sets, rest 2:00 after both legs
Compare to December 11, 2011
B1. GHD Sit up - 15-20 reps x 4 sets, rest 90 seocnds
B2. GHD Raise - 15-20 reps x 4 sets, rest 90 seconds
Coach’s notes: Post loads for all sets in A and reps/set [...]
A. Row 500 m
Rest 90 seconds
Row 500 m
B1. Bar Hold - AMSAP x 4 sets, rest 90 seconds
Nores: Chin must be over bar horizontally and vertically
B2. Handstand hold - 60 seconds x 4 sets, rest 90 seconds
Coach’s notes: Post times for both rows in A and times for all sets in B1. For handstand holds [...]
21, 15, 9, 15, 21 rep rounds for time:
Box Jumps - 30″/24″
SDLHP - 95#/65#
Coach’s notes: Post time to complete to comments.
Tabata Intervals for Reps:
1. Knees to Elbows
2. Medicine Ball Cleans - 20#/14#
3. Push-ups
4. KB Swings - 1.5/1.0 pood
Coach’s notes: Post reps for each exercise and total reps to comments.
Compare to August 22, 2011
