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

Monthly Archives: September 2016

Saturday, October 1, 2016

As Many Calories As Possible in 15 minutes of:

Row

Coach’s notes:

Post calories complete to comments.

WOD Leaderboard
Comments: 7

Friday, September 30, 2016

Complete all sets:

  1.  200m Carry for time. – pick something heavy and take it with you.
  2. 50 Triple Unders for time.
    Compare to Saturday, September 17, 2016
  1. 4 Peg board assents for time.
  2. 50 Chest to bar pull-ups for time.
    Compare to Friday, July 1, 2016
  1. Barbell Overhead Walking Lunges for load – 10 Steps (5/leg).

Coach’s notes:

Post order completed and results for all sets to comments.

WOD Leaderboard
Comments: 8

Thursday, September 29, 2016

Sumo Deadlift – 3, 3, 3, 3, 3, 3

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 8

Wednesday, September 28, 2016

5 Rounds for time(s) and loads:

Run 400m
15 Push Jerk
Rest 3:00

Coach’s notes:

Post times per round, total working time and load for each set to comments.

WOD Leaderboard
Comments: 13

Tuesday, September 27, 2016

Split Jerk – 1, 1, 1, 1, 1, 1, 1

Compare to February 11, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 11

Monday, September 26, 2016

As Many Rounds As Possible (AMRAP) in 16 minutes of:

10 Jump over a box – 24”/20”
10 Knees to Elbows
10 Dumbbell Thrusters – 45#/30#/hand

*For the box jumps overs, you must clear the box entirely (i.e. no landing on the box).

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 12

Sunday, September 25, 2016

For time:

5 Rounds of:
10 Sumo Deadlift High Pull – 95#/65#
15 Medicine Ball Cleans – 20#/14#

Then,

Run 1 mile.

Coach’s notes:

Post time to complete mile and total time to comments.

WOD Leaderboard
Comments: 5

Saturday, September 24, 2016

As Many Rounds As Possible (AMRAP) in 7 minutes of:

10 Power Snatch – 75#/55#
3 Bar Muscle-ups

Compare to March 12, 2016

Coach’s notes:

Post rounds and reps complete to comments. Note this is Open WOD 16.3

WOD Leaderboard
No Comments

Friday, September 23, 2016

5 Rounds for time(s):

5 Strict Handstand Push-ups (HSPU’s)/10 Kipping HSPU’s
20 Front Squats
Rest 2:00

Coach’s notes:

Post for each set, load for front squats in each set and total working time to comments.

WOD Leaderboard
Comments: 7

Thursday, September 22, 2016

A1. Broad Jump – 3 consecutive jumps for distance X 5 sets, rest 2:00
Compare to Saturday, November 8, 2014
A2. Dumbbell (DB) Snatch – 10 reps (5/side) X 5 sets, rest 2:00
Compare to Monday, February 25, 2013

Coach’s notes:

Post distance for A1 and loads for A2 for all sets to comments.

WOD Leaderboard
Comments: 7