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Monthly Archives: January 2015

Sunday, February 1, 2015

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

1 Rope Climb – legless

5 Hang Power Snatch – 165#/110#

10 Burpees over the bar

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

Important reminder – this upcoming weekend we are hosting another Level 2 CrossFit Seminar so for Sat. Feb. 7 and Sunday. Feb. 8 we will be having Puff Dragons from 7-8:30 am and Open Gym from 6-8pm only. Also, on Saturday, February 7th at Bowness Skating Pond we will be hosting a recreational skate and chilli feast between 12-2pm. We will have chilli and hot chocolate for all to enjoy tailgate style. There are no skate rentals available and no sticks or pucks allowed. If you have any questions or comments, you can contact her at tania@crossfitcalgary.ca.

Comments: 13

Saturday, January 31, 2015

VDay.2015.web

“Double Fran”

21Pull-ups

21 Thrusters – 95#/65#

15 Pull-ups

15 Thrusters

9 Pull-ups

9 Thrusters

21Pull-ups

21 Thrusters – 95#/65#

15 Pull-ups

15 Thrusters

9 Pull-ups

9 Thrusters

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

Let’s mark Valentine’s Day on Saturday, February 14, the way only CrossFitters would; with a partner WOD! Show up to class solo and join up with a classmate  or come with your favourite WODing buddy for a posted partner WOD. Happy Valentine’s Day Crew!

Comments: 7

Friday, January 30, 2015

Jan.30.15

Push Jerk  2, 2, 2, 2, 2, 2, 2

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

Comments: 12

Thursday, January 29, 2015

Jan.29.15

Front Squat – 2, 2, 2, 2, 2, 2, 2

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

 

Comments: 16

Wednesday, January 28, 2015

Jan.28.15

A.  50 Cal on Assault Bike.

B.  In as few sets as possible – 3:00 L-sit hold

     Compare to Tuesday, November 4, 2014

C.  In as few sets as possible – 30 Overhead Squats (OHS) – Bodyweight

D.  In as few sets as possible – 30 Bench Press – Bodyweight

Coach’s notes:  Post results and order for all sets to comments.

 

Comments: 8

Tuesday, January 27, 2015

Jan.27.15

2 Rounds for time:

25 Cal Row

25 Wallballs – 20#/14#

25 Deadlift – 185#/120#

25 Handstand Push-ups

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

Comments: 17

Monday, January 26, 2015

21, 18, 15, 12, 9, 6, 3, rep rounds for time of:

Power Clean – 115#/75#

Single Leg Squat (Pistol) – right leg

Single Leg Squat (Pistol) – left leg

 

Coach’s notes:  This the WOD from CrossFit.com today.  Post results to both sites.

Comments: 16

Sunday, January 25, 2015

website.L2.Jan_2015
“The Bear”

Power Clean

Front Squat

Push Press

Back Squat

Push Press

7 sets without the bar resting on the ground

Compare to October 9, 2014

Coach’s notes:  For this one perform the 5 exercises listed beginning with a weight that you will be able to manage for the 7 sets without letting the bar rest on the ground.  At the start of each set the bar will touch (but not rest) on the ground for your power clean.  Once the bar is at your shoulders (racked position) from the power clean, front squat the weight.  At the top of the front squat push press the weight overhead (make sure you reach full lockout) and then lower the bar to your back.  From here back squat the weight, then push press the bar from the back to full lockout, this time bringing the bar back to the front.  This is 1 set.  Repeat 7 times.  Rest as required between sets, say 2-10 minutes (yes, that says 10 minutes), then repeat the same sequence at a higher weight and continue to do so until you are unable to complete all 7 sets or you are forced to set the bar down.  These sets are not timed, so take as long as you need, just be sure that when you are taking a break that the bar remains off the floor.  Post the highest load that you reach for the full 7 sets.

Important Reminder – Today we are hosting the L2 CrossFit Seminar therefore will be having modified gym hours. On Sunday, January 25 Puff Dragons will run as scheduled (7-8:30 am), there will be no instructed classes but we will have Open Gym from 6-8pm. Kids and Teens classes, Intro to CrossFit, Targeted Training and Clubs are cancelled during these dates. Our coaches will be learning to perfect their coaching abilities EVEN more to provide you with the greatest classes possible.

Comments: 2

Saturday, January 24, 2015

Jan.24.15

As Many Reps As Possible (AMRAP)  in 17 minutes of:
40 Burpees
30 Snatch – 75#/45#
30 Burpees
30 Snatch – 135#/75#
20 Burpees
30 Snatch – 165#//100#
10 Burpees
30 Snatch – 210#/120#
Coach’ notes:  Post reps completed to comments.
Important reminder – Tomorrow we are hosting the L2 CrossFit Seminar therefore will be having modified gym hours. On Saturday, January 24, and Sunday, January 25 Puff Dragons will run as scheduled (7-8:30 am), there will be no instructed classes but we will have Open Gym from 6-8pm. Kids and Teens classes, Intro to CrossFit, Targeted Training and Clubs are cancelled during these dates. Our coaches will be learning to perfect their coaching abilities EVEN more to provide you with the greatest classes possible.
Comments: 1

Friday, January 23, 2015

Jan.23.15

1 round for time.
Row 500m
75 Body Weight Back Squat
Row 750m
50 Body Weight Back Squat
Row 1000m
25 BW BS
Coach’s notes:  Post time to complete to comments.
Comments: 17