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

Monthly Archives: October 2016

Tuesday, November 1, 2016

Clean/Front Squat/Push Jerk – 1/3/2 X 6 sets, rest 2:00-4:00

 

Coach’s notes:

Clean can be power or squat. Post loads for each set to comments.

WOD Leaderboard
Comments: 10

Monday, October 31, 2016

In partners complete:

2000m row
100 Kettlebell Swings(1.5/1.0pood) while partner hangs from the bar
75 Sumo Deadlift High Pull (95#/65#) while partner holds med ball (20#/14#) overhead squat
50 Box Jump Overs (24” for all)
1000m row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 6

Sunday, October 30, 2016

5 Rounds for time:

60 Double unders
40 Squats
20 GHD Sit-ups
10 Toes to Bar

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 4

Saturday, October 29, 2016

3 Rounds for time.

20 Wallballs – 20#/14#, 11’ for all.
15 Chest to Bar Pull-ups
20 Dumbbell Overhead Walking Lunges – 45#/30#/hand (10 steps/leg)
15 Power Cleans – 135#/95#

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Friday, October 28, 2016

5 Rounds for time(s) and load(s).

20 Sumo Deadlift
5 Bench Press
Rest 2:30

Coach’s notes:

Post load for sumo deadlift and bench press in each round, plus time for each round and total working time to comments.

WOD Leaderboard
Comments: 8

Thursday, October 27, 2016

Power Snatch – 2, 2, 2, 2, 2, 2, 2

Compare to September 30, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7

Wednesday, October 26, 2016

All sets for time

A. 50 Cal Assault/Row or Skierg
B. 50 Triple Unders
C. 50 Overhead Squats – 135#/95#
D. 50 Kettlebell Swings – 2.0/1.5 pood
E.  50 D-ball ground to over shoulder

Coach’s notes:

Post time for each set to comments.

WOD Leaderboard
Comments: 7

Tuesday, October 25, 2016

As Many Rounds As Possible in 20 minutes of:

15 Cal Row
20 Dumbbell Front Squats – 45#/30#
1 Rope climb

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 10

Monday, October 24, 2016

5 Rounds for time(s):

20 Knees to Elbows
25 Push-ups
30 Box Jumps – 24”20”
Rest 3:00

Coach’s notes:

Post time per round and total working time to comments.

WOD Leaderboard
Comments: 7

Sunday, October 23, 2016

Deadlift – 6, 6, 6, 6, 6

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 7