A.  Row 1000 m Row
Compare to February 19, 2011
B.  AMRAP in 3:30
Power Clean - 185#/120#
Coach’s notes:  Post time for A and reps for B to comments.
Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

Back Squat- 3, 3, 3, 3, 3, 3, rest as needed
Coach’s notes:  Post load for all sets to comments.
Compare to July 17, 2012
Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

5 rounds for time(s):
40 Kettlebell Swings  1.5/1.0 pood
30 Kettlebell Sumo Deadlift High Pull - 1.5/1.0 pood
20 Calorie Row
Rest 2:00
Coach’s notes:  Post time per round and total working time to comments.
Reminder that Coffee with Coach is coming up on Sunday, May 26 at 3:30 pm!

“Cindy”
As many rounds in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Coach’s notes:  Post number of rounds completed to comments.
Compare to April 8, 2012

A1.  Power Clean/Front Squat - 1/5 x 5 sets, rest 0 seconds
A2.  Box Jumps - 12 reps x 5 sets, rest 3:00
Coach’s notes:  Guys use 24″, gals use 20″ for box jumps.  POst loads per set for complex in A1.

A.  150 second Ring Hold for fewest sets and time:
Compare to April 12, 2013
B.  500 m Row for time:
Compare to April 12, 2013
C.  200 Double Unders
Compare to April 27, 2013
Coach’s notes:  Perform work in any order, rest as much as possible between sets and post order and results to comments.
Happy Victoria Day!  Victoria Day Holiday [...]

3 rounds for time:
Run 800 m
20 DB Clean and Jerk - 45#/30#/hand
Coach’s notes:  Post time to complete to comments.
Compare to October 13, 2012

Overhead Squat (OHS) - 2, 2, 2, 2, 2, 2, rest as needed
Coach’s notes:  Post loads for all sets to comments.
Compare to April 5, 2012

“Barbara”
5 rounds for time(s):
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3:00
Coach’s notes: Post time for each set and total to comments.
Compare to September 4, 2012
Important Reminder - Victoria Day is coming up and so are our holiday hours.  On Monday, May 20, adult classes will be at 9:30 am, 10:30 am and 6:00 pm ONLY. Kids class at [...]

“Isabel”
30 reps for time:
Snatch
Coach’s notes:  Board WOD. Guys use 135 lbs, gals 95 lbs or scale as appropriate. Post time to complete to comments.  Note that typically this WOD has been done as take weight from the floor to overhead, meaning it is usually done as a power snatch versus a squat snatch.
Compare to July [...]

MEET OG (Old Guy)!! AKA Coach Colin. Did you know?
1. Colin has a Master’s of Education degree and spends his days as a Teacher/Learning Leader with Discovering Choices (Calgary Board of Education)
2. Colin will be 58 this year and he’s stronger and more fit than ever (the proof is in the picture).
3.Colin participated in the [...]

Deadlift - 2, 2 2, 2, 2, 2, rest as needed
Coach’s notes:  Post loads for all sets to comments.
Impoetant Reminder - Victoria Day Holiday Hours (Monday May 20, 2013) - Adult classes at 9:30am, 10:30am and 6:00pm ONLY. Kids’ class at 4:00pm as scheduled. NO OPEN GYM. Also, please note there will be NO intro [...]

5 rounds for time:
Run 400 m
20 Alternating DB Power Snatch - 45#/30#
Rest 2:30
Coach’s notes:  Post times for each round and total working time to comments.

“Partner Fun”
A.. 60 Burpees for time:
Partner 1 Holds Deadlift - 225#/135#
Partner 2 Performs Burpees
B. 80 Box Jumps for time:
Partner 1 Holds Chin Over Bar
Partner 2 Performs Box Jumps - 24″/20″
C. 100 Wallballs for time - 20#/14#
Partner 1 Holds DB’s Overhead - 40#/25#/hand
Partner 2 Performs Wallballs
Coach’s notes: Perform sets in any order. If there is not [...]

Complete for time:
800 m Row
30 Thrusters
800 m Run
-
Coach’s notes:  Guys use 115# and gals 75# for thrusters.  You can do the reps and/or exercises in any manner you choose.  For example you could row 400m, do 15 thrusters, 400m run X 2.  As long as you complete all reps and distances.  Post time to complete [...]

Back Squat – 5, 5, 5, 5, 5, rest as needed
Coach’s notes: Post loads for all sets to comments.
Compare to December 7, 2012

A. Run 200m X 4, rest 2:00 between each set.
Compare to  August 18, 2011
B. 15 Burpee Muscle-ups for time.

Coach’s notes: Post results for all sets to comments.

21, 15, 12, 9, 6, 3 rep rounds for time:

Power Clean – 135#/95#
Toes to Bar

Coach’s notes: Post time to complete to comments.

5 Rounds for time:
Run 400m
30 Push-ups
Coach’s notes:  Post time to complete to comments.
Compare to August 1, 2012

1 Round for time:

120 s Static Hang from bar (chin NOT over bar)
60 Switch Lunges
30 Dumbbell Hang Squat Clean – 45#/30#/hand
15 HSPU’s (Handstand Push Ups)
30 Dumbbell Hang Squat Clean
60 Switch Lunges
120 s Static Hang

Coach’s notes: For the static hang you can keep your arms straight and you must accumulate 120 seconds of time on the [...]

Snatch - 2, 2, 2, 2, 2, 2, rest as needed
Coach’s notes:  Post loads for all sets to comments.
Compare to September 16, 2012

6 rounds for time:
200 m Run
10 Deadlift - 275#/185#
Coach’s notes:  Post time to complete to comments.

5 rounds for calories and highest load
Row 1:00
NO REST
Bench Press - 5 reps
REST 3:00
Coach’s notes:  Post calories per round and total calories and loads per set for bench and highest load for 5 reps.

A.  On the minute for 10 minutes:
10 Single Arm Alternating Power Snatch - 45#/30#
10 Pull-ups
NO REST
B.  AMRAP in 10 minutes:
Alternating 200 m Run (in partners)
Coach’s notes:  If you do not have a partner for the 200 m run in part B simply rest the same amount of time as your run.  Post results to comments.

4 rounds for time:
Long Jump - 80 ft
20 Burpees
Coach’s notes:  Post time to complete to comments.  In the long jump, you are accumulating 80 ft in each round by jumping and landing with 2 feet.  At CFC, each mat is 5 feet wide.  80 feet is basically 2 trips across the gym.

Split Jerk - 2, 2, 2, 2, 2, 2, rest as needed
Coach’s notes:  Post loads for all sets to comments.
Compare to October 26, 2011

Clean - 2, 2, 2, 2, 2, 2, rest as needed
Coach’s notes:  Post loads for all sets to comments.

1 round for time:
200 m Farmer’s Walk - 1.5 pood/1.0 pood/hand
45 Cal Row
50 Pull-ups
55 Back (Hip) Extensions
60 Wallballs (20#/14#)
200 m Farmer’s Walk
Coach’s notes: Post time to complete to comments.
Important Reminder - Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at [...]

A.  800 m Sprint
Compare to October 15, 2012
B.  AMRAP Tire Flips in 5 minutes
Compare to October 15, 2012
C.  200 Double Unders for time:
Compare to April 12, 2013
Coach’s notes:  Perform sets in any order and post all results to comments.
Important Reminder - Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 [...]

AMRAP in 9 minutes:
6 Push Jerk - 135#/95# (from floor)
6 Box Jumps - 30″/24″
12 Push Jerk
12 Box Jumps
18 Push Jerk
18 Box Jumps
Coach’s notes:  Post rounds and reps complete to comments.
Important Reminder - Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday [...]

As many rounds and reps as possible in 30 minutes;
Run 400 m
25 Sit ups
15 Deadlifts at Bodyweight
Coach’s notes:  Post rounds and reps complete to comments.
Compare to September 26, 2012
Important Reminder - Firebreathers’ Club has resumed. The best time to start preparing for the Open 2014 is now! Join us for Firebreathers’ Club every Sunday at [...]