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

Monthly Archives: April 2013

Tuesday, April 30, 2013

Split Jerk – 2, 2, 2, 2, 2, 2, rest as needed

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

Compare to October 26, 2011

Comments: 23

Monday, April 29, 2013

Clean – 2, 2, 2, 2, 2, 2, rest as needed

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

Comments: 22

Sunday, April 28, 2013

1 round for time:

200 m Farmer’s Walk – 1.5 pood/1.0 pood/hand

45 Cal Row

50 Pull-ups

55 Back (Hip) Extensions

60 Wallballs (20#/14#)

200 m Farmer’s Walk

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

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 22

Saturday, April 27, 2013

A.  800 m Sprint

Compare to October 15, 2012

B.  AMRAP Tire Flips in 5 minutes

Compare to October 15, 2012

C.  200 Double Unders for time:

Compare to April 12, 2013

Coach’s notes:  Perform sets in any order and post all results to comments.

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 15

Friday, April 26, 2013

AMRAP in 9 minutes:

6 Push Jerk – 135#/95# (from floor)

6 Box Jumps – 30″/24″

12 Push Jerk

12 Box Jumps

18 Push Jerk

18 Box Jumps

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

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 21

Thursday, April 25, 2013

As many rounds and reps as possible in 30 minutes;

Run 400 m

25 Sit ups

15 Deadlifts at Bodyweight

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

Compare to September 26, 2012

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 26

Wednesday, April 24, 2013

AMRAP in 4 minutes:

15 Push Ups with hand release

15 SDLHP (Sumo Deadlift High Pull) – 95#/65#

Rest 2:00

AMRAP in 4 minutes:

15 Push Ups with hand release

15 SDLHP – 95#/65#

Coach’s notes:  Post rounds and reps for both sets to comments.

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 24

Tuesday, April 23, 2013

21, 15, 9 rep rounds for time:

Pistols (on each leg)

Power Clean – 185#/120#

Coach’s notes:  For the pistols you have to do 21 reps per leg in round 1 (42 total), 15 reps per leg in round 2 (30 total) and 9 reps per leg in round 3  (18 per total).  Post time to complete to comments.

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 26

Monday, April 22, 2013

A.  OHS – 3 reps x 5 sets, rest 2:00-3:00

Compare to October 28, 2012

B.  Hang Snatch – 2 reps x 5 sets, rest 2:00-3:00

Compare to April 5, 2013

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

Important Reminder – Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at 6 pm to take your training to the next level.

Comments: 20

Sunday, April 21, 2013

AMRAP in 15 minutes:

10 DB Man makers – 45#/30#

10 Toes to Bar

Coach’s notes:  Post rounds and reps complete to comments. For the man makers because there are so many versions, we will do this; from standing with DB’s in hand, transition to the floor into a push up position, do one push up. While holding the top of the push up, perform one DB row with each arm. Next pull feet back towards your hands, stand, then squat clean the DB’s, stand, then move DB’s from shoulder to overhead – press, push press or push jerk. This is one rep.

Comments: 15