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Lifting Ourselves and One Another

Yearly Archives: 2013

Tuesday, December 31, 2013

Back Squat – 2, 2, 2, 2, 2, 2, 2

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

Happy New Year’s Eve!!

Comments: 14

Monday, December 30, 2013

3 rounds for time (and maintaining DB’s off the floor)

15 DB Deadlift – 54#/30#/hand for all movements

15 DB Front Squat

15 DB Push Press

15 DB Walking Lunges per leg (30 steps total)

Coach’s notes:  Post time to complete to comments and the number of times you set the DB’s down (i.e. try not to set them down)

Comments: 27

Sunday, December 29, 2013

As Many Rounds in 20 minutes:

10 Burpees

10 Toes to Bar

10 Overhead Squats (OHS) – 95#/65#

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

Comments: 22

Saturday, December 28, 2013

A.  Row 1000m

B.  Practise Double Unders, Triple Unders

Coach’s notes:  Post time for row to comments and any personal notes regarding unders practise.

Compare to July 12, 2013

Comments: 14

Friday, December 27, 2013

Thruster – 3, 3, 3, 3, 3, 3

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

Comments: 20

Thursday, December 26, 2013

6 Rounds for time(s):

10 Jumps Over a Box – 24”/20”

20 Pull-ups

30 Wallballs – 20#/14#

2:00 Rest

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

Comments: 25

Wednesday, December 25, 2013

A.  150 Squats for time

B.  Handstand hold for max time in 3 minutes

C.  Tabata for lowest score – sit-ups

Coach’s notes:  Post results to comments.

Merry Christmas from everyone at CrossFit Calgary!

Comments: 8

Tuesday, December 24, 2013

“Madi”

For time:

100 Unders
90 Back Extensions
80 Squats
70 Sit-ups
60 Lunges
50 Push-ups
40 Box Jumps
30 Wall Balls
20 Burpees
10 Pull-ups

Coach’s notes: CFC Benchmark WOD for the board. Use 24″ for box jumps. Guys use 20lb wallball, gals use 14lb. Post time to comments.

Compare to September 9, 2013

Comments: 22

Monday, December 23, 2013

Tabata Intervals for Reps:

1. SLDHP – 95#/65#

2.  Push Press – 95#/65#

3.  Double Unders

4 . Medicine Ball Cleans – 20#/14#

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

Important Reminder – Christmas is just 3 sleeps away! Check out CFC’s Holiday Schedule to see which classes are running during his year’s holiday season. Merry Christmas CFC!

Comments: 18

Sunday, December 22, 2013

Back Squat – 3, 3, 3, 3, 3, 3

Compare to September 4, 2013

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

Comments: 18