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

Monthly Archives: January 2014

Friday, January 31, 2014

30, 20, 10 rep rounds for time:

Jump Over a Box – 24″/20″

Sumo Deadlift High Pull – 95#/65#

Alternating Single Leg Squats (Pistols) –

Push Press – 95#/65#

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

NEW  Pull Up Clinic
Sunday February 23 . 6:30-8pm

Instructed by:
Brett Marshall
(inventor of the butterfly pull-up)

$40 members
$50 non-members
Limited to 30 people

Sign up here
http://crossfitcalgary.ca/online-store/

Comments: 27

Thursday, January 30, 2014

Deadlift –   5, 5, 5, 5, 5, rest as needed

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

Compare to August 2, 2013

NEW  Pull Up Clinic
Sunday February 23 . 6:30-8pm

Instructed by:
Brett Marshall
(inventor of the butterfly pull-up)

$40 members
$50 non-members
Limited to 30 people

Sign up here
http://crossfitcalgary.ca/online-store/

Comments: 17

Wednesday, January 29, 2014

In 15 minutes complete:

A. AMRAP Double Unders in 5  minutes

B. AMRAP Row for Calories in 4 minutes

C. AMRAP Back (hip) Extensions in 3 minutes

D. AMRAP Pull ups in 2 minutes

E. AMRAP Burpees in 1 minute

Coach’s notes:  Clock is continuously running for today’s WOD (i.e. no rest between sets). You can still complete sets in any order. Post order and results per set to comments.

Comments: 38

Tuesday, January 28, 2014

A.  As Many Reps As Possible (AMRAP) in 1 minute: Power Snatch – 135#/95#

B.  AMRAP in 2 minutes: Ring Dips

Compare to August 14, 2013

C.  AMRAP in 3 minutes: Rope Climb

Compare to  August 14, 2013

D.  AMRAP in 4 minutes: Sit-ups

Coach’s notes:  Complete in any order and rest as much as you can between sets.  Post results for all sets to comments.

Comments: 23

Monday, January 27, 2014

A1.  Power Clean/Front Squat – 1/5 X 5 sets, rest 0s

Compare to  May 21, 2013

A2.  Box Jumps – 15-25 reps (unbroken) X 5 sets, rest 3:00

Coach’s notes:  Guys use 30” and gals 24” for box jumps.  Post load per set for the complex in A1 and reps per set for the box jumps to comments.

Comments: 29

Sunday, January 26, 2014

21, 15, 9 rep rounds for time:

Overhead Squat (OHS) – 135#/95#

Pull-ups

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

Compare to December 5, 2013

Today is the Lane Family’s last day at CFC. :(  Join us all in saying goodbye and wishing them all the best.

Comments: 37

Saturday, January 25, 2014

“Scene of the Crash”

2 rounds for time:

30 Knees to Elbows
60 Switch Lunges
30 Deadlift
60 Jump Squats
30 GHD Raise
60 Push Press
Coachs notes: Guys use 155# for deadlift, gals 95# and 95# and 65# for push press. Post time to complete to comments.

Compare to August 14, 2011

Comments: 21

Friday, January 24, 2014

6 Rounds for time(s):

Row 400 m

Rest 2:00

Coach’s notes:  Post times for each row and total working to comments.

Compare to November 2, 2013

Comments: 21

Thursday, January 23, 2014

As Many Rounds in 20 minutes:

5 Power Cleans – 185#/120#

10 Handstand Push ups

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

Comments: 28

Wednesday, January 22, 2014

A1. Overhead Barbell Walking Lunges – 10 steps (5 per leg) x 5 sets, rest 2:30

A2. Knees to Elbows – 20 reps x 5 sets, rest 2:30

Coach’s notes:  Post results to comments.

Comments: 24