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Lifting Ourselves and One Another

Monthly Archives: May 2016

Wednesday, June 1 , 2016

“Helen”

3 rounds for time of:

400m Run
21 KB Swings – 1.5/1.0 pood
12 Pull-ups

Compare to July 30, 2014

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 20

Tuesday, May 31, 2016

Push Press – 2, 2, 2, 2, 2, 2, 2

Compare to November 12, 2015

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, May 30, 2016

Row 1000m
100 foot Handstand Walk
21 Overhead Squats – 185#/120#
100 foot Handstand Walk
Row 500m
11 Overhead Squats – 185#/120#

 

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 14

Sunday, May 29, 2016

10 Rounds for time(s):

2 Rope Climbs
10 Burpees
15 Medicine Ball Cleans – 20#/14#
Rest 90s

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 9

Saturday, May 28, 2016

For time complete:

1. 50 Triple Unders
Compare to Friday, March 25, 2016
2. 50 Cal Assault bike or row
Compare to Friday, March 25, 2016
3. 50 Wallballs – 30#/20#
Compare to Tuesday, October 13, 2015
4. 50 Toes to Bar

Coach’s notes:

Post order completed and time for each set to comments.

WOD Leaderboard
Comments: 4

Friday, May 27, 2016

“The Bear”

Power Clean
Front Squat
Push Press
Back Squat
Push Press
7 sets without the bar resting on the ground

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.

Compare to January 25, 2015

Coach’s notes:

Post the highest load that you reach for the full 7 sets.

WOD Leaderboard
Comments: 11

Thursday, May 26, 2016

Tabata Intervals for reps:

1. Sit-ups
2. Squats
3. Back Extensions
4. Box Jumps – 24”/20”

Coach’s notes:

Post reps per round for each exercise and all totals to comments.

WOD Leaderboard
Comments: 16

Wednesday, May 25, 2016

Complete as many rounds as possible in 16 minutes of:

200m run
2 wall walks
200m run
4 wall walks
200m run
6 wall walks
200m run
8 wall walks
Etc., etc.

Coach’s notes:

Post final round completed to comments.

WOD Leaderboard
Comments: 18

Tuesday, May 24, 2016

A1. Sumo Deadlift – 2 reps X 5 sets, rest 1:00
A2. Dumbbell (DB) Shoulder Press – 6 reps X 5 sets, rest 2:00-3:00

Coach’s notes:

Post loads for all sets to comments .

WOD Leaderboard
Comments: 15

Monday, May 23, 2016

5 Rounds for time of:

5 Strict Handstand Push-ups
10 Box Jumps Overs – 24”/20”
15 Dumbbell Thrusters – 45#/30#
20 Knees to Elbows

Coach’s notes:

For box jumps overs clear the entire box without touching. Post time to complete to comments.

WOD Leaderboard
Comments: 18