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

Monthly Archives: November 2017

Friday, December 1, 2017

A.  Work to your heaviest in the following dumbbell complex.
8 Deadlift/6 Hang Power Clean/4 Thrusters.
B1.  Medicine Ball Twist – 8-12/ side X 3 sets, rest 90s
B2.  Hollow Rock – as long as possible x  3 sets, rest 90s

Coach’s notes:

Post load achieved in complex and notes for B1 and B2 to comments.

WOD Leaderboard
Comments: 7

Thursday, November 30, 2017

All sets for time:

A.   300 double unders
B.  50 cal row
C.  Static back extension hold – one set
Compare to Saturday, September 17, 2016
D. 15 muscle-ups
E. Chin over bar hold – one set

Coach’s notes:

Complete in any order and Post time for each set to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 29, 2017

1 Round for time:

1000m Row
100 Push-ups
100 Sit-ups
100 Squats
500m Row
50 Push-ups
50 Sit-ups
50 Squats
250m Row

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 16

Tuesday, November 28, 2017

6 Rounds for reps of:

As Many Reps As Possible (AMRAP) Strict Pull-ups (one set),
NO REST
AMRAP Push Press – 135#/95# (one set),
NO REST
1:00 Max Box Jump Overs – 24”/20”
2:00 REST

Coach’s notes:

Post reps per round and all totals to comments.

WOD Leaderboard
Comments: 7

Monday, November 27, 2017

Back Squat – 2, 2, 2, 2, 2, 2, 2

 

Compare to

Compare to March 31, 2016

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 16

Sunday, November 26, 2017

A.  Max Broad Jump.

B.  1 Round for time of:
20 Snatch – 135#/95#
5 Burpee over bar
10 Snatch
10 Burpee over bar
5 Snatch
20 Burpee over bar

Coach’s notes:

Post best broad jump distance and time to complete B to comments.

WOD Leaderboard
Comments: 3

Saturday, November 25, 2017

10 Rounds for time of:

1 Legless Rope Climb
5 Left Arm Single Dumbbell Overhead Walking Lunge – 45#/30#
5 Right Arm Single Dumbbell Overhead Walking Lunge
5 Left Single Arm Dumbbell Push Press – 45#/30#
5 Right Single Arm Dumbbell Push Press

Coach’s notes:

Post time to complete to comments.

WOD Leaderboard
Comments: 2

Friday, November 24, 2017

A.  Behind the neck snatch grip push press – 2 reps X 5 sets, rest 2:00

B.  Overhead Squat (OHS) – 3 reps X 5 sets, rest 2:00

Coach’s notes:

Post loads for all sets to comments.

WOD Leaderboard
Comments: 9

Thursday, November 23, 2017

As Many Rounds As Possible (AMRAP) in 30 minutes of:

3 Wall Walks
6 Ring Dips
9 Box Jumps – 30”/24”
12 GHD Sit-ups

Coach’s notes:

Post rounds and reps complete to comments.

WOD Leaderboard
Comments: 6

Wednesday, November 22, 2017

Max "DT"

Complete one round of the following complex for Max weight:
12 Deadlift
9 Hang Power Clean
6 Jerks

Coach’s notes:

Complex must be completed unbroken; in other words, bar cannot rest on floor. Post load for complex to comments.

WOD Leaderboard
Comments: 13