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

Monthly Archives: September 2013

Monday, September 30, 2013

Deadlift – 3, 3, 3, 3, 3, 3, rest as needed

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

Compare to January 15, 2013

Comments: 38

Sunday, September 29, 2013

A.  30 Bar Muscle-ups for time.

B.  As Few Sets As Possible (AFSAP):

3:00 Ring L-Sit

Compare to February 2, 2013

Coach’s Notes:  Post time to complete A and sets and times to complete B to comments.

Comments: 12

Saturday, September 28, 2013

5 rounds for time:

20 Toes to Rings

30 Push Press – 45#/30#/hand

40 Double Unders

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

Comments: 20

Friday, September 27, 2013

“Isabel”

30 reps for time:

Snatch

Coach’s notes:  Board WOD. Guys use 135 lbs, gals 95 lbs or scale as appropriate. Post time to complete to comments.  Note that typically this WOD has been done as take weight from the floor to overhead, meaning it is usually done as a power snatch versus a squat snatch.

Compare to May 16, 2013

Comments: 22

Thursday, September 26, 2013

AMRAP (As Many Rounds As Possible)  in 20 minutes of:

5 Sumo Deadlift High Pull – 95#/65#

10 Overhead Squats – 95#/65#

15 Box Jumps – 20″ for all

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

Comments: 35

Wednesday, September 25, 2013

5 rounds for metres and reps

Row 60 seconds

AMRAP (As Many Reps as Possible) Push ups in 60 seconds

Rest 3:00

Coach’s notes:  Post metres and reps per round and totals to comments.

Comments: 31

Tuesday, September 24, 2013

Split Jerk – 2, 2, 1, 1, 1, 1, rest as needed

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

Compare to June 27, 2013

Comments: 24

Monday, September 23, 2013

Back Squat – 1, 1, 1, 1, 1, 1, 1, rest as needed

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

Compare to June 20, 2013

Comments: 34

Sunday, September 22, 2013

1 Round for time:

3 Rope Climbs

30 Toes to Bar

40 Push-ups with hand release

50 Pistols (25/leg)

60 Walking Lunges (30/leg – 45#/30#/hand)

3 Rope Climbs

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

Comments: 16

Saturday, September 21, 2013

1 round for time:

21 Front Squat – 135#/95#

9 Two Foot Vertical Jumps – 24″/18″ above 2 hand reach

15 Front Squat

15 Vertical Jumps

9 Front Squat

21 Vertical Jumps

Coach’s notes:  For this WOD the vertical jump needs to be a challenging height even if scaled.  In other words you should set your height and then try to stick to it, meaning that you will likely require rest between reps and possibly will have failure on some reps, meaning they have to be repeated.  Post time to complete and height used to comments and yes, take squats from the floor.

Compare to February 4, 2013

Have you heard? There have been some changes to:

CFC Kids programs.  Click here to learn  more.

  • Olympic Lifitng Club will now be held on Saturdays ONLY. The time will still be 3 – 5 pm
  • The fee structure for both Olympic Lifting Club and Firebreather’s Club (and any other clubs we run in the future) will be on a drop in basis ONLY. $10+gst  for members and $25+gst for non-members.

Comments: 20