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

Monthly Archives: October 2017

Tuesday, October 16, 2017

1 round for time of:

30 Cal Bike/Row/Ski
30 GHD Sit-ups
30 Front Squat – 135#/95#
30 Push Press – 135#/95#
30 Overhead Squats – 135#/95#
30 Bar Muscle-ups

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 9

Sunday, October 15, 2017

Hang Snatch – 2, 2, 2, 1, 1, 1, 1, 1, 1

Compare to Monday, February 20, 2017

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 3

Saturday, October 14, 2017

A1.  Bench Press – As Many Reps As Possible (AMRAP) X 5 Sets @ 135#/95#, rest 2-3:00

A2.  Broad Jumps – 3 consecutive jumps X 5 sets, rest 2-3:00

Compare to Friday, August 25, 2017

B.  With time remaining practice handstand walks.

Coach’s notes:

Post reps for A1 and total reps, and distance for all sets in A2 to comments.

WOD Leaderboard
Comments: 1

Friday, October 13, 2017

A.  Back Squat – 6, 6, 6, 6, 6

B.  Alternate strict ring inverts (5-8) with superman holds (45s) X 3 each, rest 60s between.

 

Coach’s notes:

Post loads for all sets in A and notes for B to comments.

WOD Leaderboard
Comments: 8

Thursday, October 12, 2017

A.  Thruster – 3, 3, 3, 3, 3, 3
Compare to Tuesday, October 11, 2016

B.  ‘Fran”
21, 15, 9 rep rounds for time of:
Thruster – 95#/65#
Pull-ups
Compare to Wednesday, October 14, 2015

Coach’s notes:

Post loads for all sets in A and time to complete B to comments. Happy Birthday Coach Brett!

WOD Leaderboard
Comments: 10

Wednesday, October 11, 2017

6 rounds of alternating Every Minute on the Minute (EMOM) for 18 minutes of:

Double Unders
Toes to Bar
Kettlebell Swings – 1.5/1.0 pood

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 5

Tuesday, October 10, 2017

5 rounds for time of:

20 wall-ball shots, 20-lb. ball to 10-ft. target
75-lb. sumo deadlift high pulls, 20 reps
20-inch box jumps, 20 reps
75-lb. push presses, 20 reps
Row 20 calories
Rest 1 minute

Coach’s notes:

Post time to comments.

WOD Leaderboard
Comments: 10

Monday, October 9, 2017

“Isabel”

30 snatch for time – 135#/95#

Compare to December 27, 2015

Comments: 2

Sunday, October 8, 2017

1 round for time of:

10 D-ball ground to over shoulder – 150#/100#
20 Front Squat – 95#/65#
30 Burpees over Bar
40 Shoulder to Over Head – 95#/65#
50 Sumo Deadlift High Pull – 95#/65#
40 S to OH
30 Burpees over Bar
20 FS
10 D-ball G to OS

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 5

Saturday, October 7, 2017

As Many Rounds As Possible (AMRAP) in 5 minutes of:
10 Box Jumps – 24”/20”
5 Ring Dips (strict)

Rest 2:00

AMRAP in 5 minutes of:
10 Kettlebell Swings – 2.0/1.5 pood
5 Toes to Bar

Coach’s notes:

Start on either set and post reps for each set and total to comments.

WOD Leaderboard
Comments: 2